20 Txoj Hauv Kev Noj Artichokes

Zoo Siab

• Ntsuam xyuas rau

Ib ntawm thawj cov zaub caij nplooj ntoo hlav, artichokes yog cov calories tsawg, thiab ib qho nruab nrab ua noj muaj qhov hnyav txog 10 grams fiber ntau. Tab sis cov zaub ntsuab ntsuab me me no tuaj yeem ua rau txaus ntshai thiab txaus ntshai los npaj. Steaming yog qhov yooj yim heev (kawm paub yuav ua li cas hauv qab no), lossis koj tuaj yeem yuav artichoke lub siab (ntim hauv dej, tsis yog roj) thiab txaus siab rau lawv hauv ib qho ntawm cov zaub mov hauv qab no ib yam.

1. Steamed Artichokes

Txiav hauv qab thiab sab saum toj ntawm artichokes, thiab tshem tawm cov nplooj fiber ntau. Muab tso rau hauv lub lauj kaub, ntxiv 1 nti dej, thiab coj mus rau ib lub rhaub. Npog thiab ncu kom txog thaum rab rawg sib tw, txog 25 feeb. Txhawm rau noj, rub nplooj los ntawm txhaws thiab rub nplooj nruab nrab ntawm cov hniav kom tshem tawm cov tawv nqaij hauv qab. Tshem tawm cov nplooj. Thaum koj mus txog lub plawv, pov tseg qhov txhaws txhaws thiab noj cov seem hauv qab uas seem.

2. Artichoke Flatbread

Preheat qhov cub kom 425 degrees. Drizzle 1 whole-wheat tortilla nrog 1 teaspoon txiv roj roj. Sab saum toj nrog 5 tws artichoke lub siab thiab 1/4 khob Parmesan cheese. Ci kom txog thaum Golden thiab bubbly. Ua haujlwm 1.

3. Artichoke Salsa

Ua ke 1 khob txhoov lub plawv artichoke, 1 tws txiv lws suav, 1/2 tws dos liab, 1 diced jalapeno kua txob, thiab 1 minced qej qej. Lub caij nrog ntsev mus saj.

4. Grilled Baby Artichokes

Preheat grill. Faib 5 tus me nyuam artichokes lengthwise thiab pov nrog 1 tablespoon txiv roj roj thiab 1 teaspoon ntsev. Grill 2 mus rau 3 feeb rau ib sab kom txog thaum charred thiab crispy. Ua hauj lwm 4 mus rau 6 raws li appetizer.

5. Artichoke Cream Cheese

Sib tov 1 khob lowfat cream cheese nrog 1/2 khob tws artichoke lub siab.

6. Artichoke-Stuffed Chicken Breasts

Preheat qhov cub kom 350 degrees. Npauj Npaim 2 qaib mis. Muab 1 khob artichoke lub siab, 1 teaspoon txiv roj roj, thiab ntsev kom saj hauv cov khoom noj. Sib tov sib xyaw ntawm nqaij qaib thiab quav dua ob lub mis. Ua noj rau 35 feeb los yog kom txog thaum qhov kub thiab txias mus txog 165 degrees. Ua hauj lwm 2.

7. Braised Artichokes

Preheat qhov cub kom 375 degrees. Nyob rau hauv ib lub tais casserole, pov kua txiv ntawm 1 txiv qaub, 1/2 khob qhuav dawb wine, 1 khob sliced ​​​​roasted liab peppers, 1/2 khob smashed ntsuab txiv ntseej, thiab 5 artichokes lub siab. Braise 40 rau 45 feeb kom txog thaum kev sib tw. Ua rau 6 txog 8 ua ib sab phaj.

8. Artichoke Pasta

Noj 1 phaus tag nrho cov nplej nplej kom txog thaum al dente. Pov nrog 1 khob artichoke lub siab, 1/2 khob Parmesan cheese, thiab 1 tablespoon txiv roj roj. Ua haujlwm 4 rau 6.

9. Artichoke kua zaub

Tshav kub 1 quart low-sodium chicken stock. Muab nrog 2 khob artichoke lub siab thiab lub caij nrog ntsev thiab kua txob. Ua haujlwm 4 txog 6.

10. Artichoke thiab Avocado Mash

Mash 1 avocado nrog 1 khob txhoov artichoke lub siab. Lub caij nrog ntsev thiab kis on whole-wheat toast.

11. Artichoke Omelet

Whisk 1 qe thiab 2 qe dawb, thiab lub caij nrog ntsev. Ua noj rau hauv omelet thiab khoom nrog 1 khob txhoov artichoke lub siab.

12. Lowfat Artichoke Dip

Muab 1 khob lowfat qaub cream nrog 1/2 khob txhua tws artichokes thiab steamed spinach, 1 teaspoon ntsev, thiab 1 tablespoon txiv roj roj.

13. Artichoke Deviled Eggs

Hard-boil 6 qe. Txiav cov qe thiab tshem cov yolks rau hauv ib lub tais. Ntxiv 1/2 khob Greek yogurt, 1 tablespoon Dijon mustard, 1 teaspoon ntsev, thiab 1 pinch cayenne kua txob. Mash kom txog thaum zoo blended. Yeeb los yog diav sib tov rov qab rau hauv qe dawb.

14. Mediterranean Tuna Salad

Muab 1 lub taub ntim dej ( ntim hauv dej), 1/2 khob tws artichoke lub siab, 1/4 khob tws sundried txiv lws suav, 1/2 teaspoon ntsev, 1 tablespoon txiv qaub kua txiv, thiab 1 tablespoon txiv roj roj. Tshaj nruab nrab ntawm qhob cij los yog pab nrog crackers. Ua hauj lwm 2.

15. Artichoke Hummus

Hauv cov khoom noj khoom haus, sib tov 1 tuaj yeem yaug thiab cov kua txiv hmab txiv ntoo nrog 1 khob lub plawv artichoke, 1 teaspoon ntsev, 1 tablespoon txhua tahini sauce thiab txiv roj roj, thiab kua txiv ntawm 1 txiv qaub.

Hais txog: Phau Ntawv Qhia Kom Paub Txog Homemade Hummus

16. Quinoa-Stuffed Artichokes

Preheat qhov cub kom 375 degrees. Steam 1 artichoke (saib # 1), hlais lengthwise, thiab tshem tawm prickly choke. Muab 1 khob siav quinoa, 1 tablespoon txiv roj roj, zest thiab kua txiv ntawm 1 txiv qaub, thiab 1/2 khob feta cheese. Cov khoom artichoke thiab ci li 15 feeb kom txog thaum cheese yaj thiab quinoa yog me ntsis browned. Ua hauj lwm 2.

17. Artichoke Crab ncuav qab zib

Preheat qhov cub kom 350 degrees. Muab 1 phaus pob cramp nqaij, 1 khob tws artichoke lub siab, 1/2 khob lowfat mayo, thiab 1 teaspoon txhua ntsev thiab Old Bay seasoning. Daim ntawv sib tov rau hauv cov khoom thiab tso rau ntawm daim ntawv ci ci. Ci 12 mus rau 15 feeb kom txog thaum me ntsis browned thiab siav dhau. Ua haujlwm 4.

18. Artichoke Nyiam

Chop 1 khob txhua lub siab artichoke thiab dill pickles. Ua ke.

19. Artichoke Quesadilla

Txau lub lauj kaub nrog cov tshuaj tsis txhuam ci thiab tso rau nruab nrab-siab kub. Muab 1 whole-tortilla tortilla tso rau hauv lub lauj kaub. Sab saum toj nrog 1/4 khob txhua qhov txhoov artichoke lub siab thiab muab cov kua txob txhoov cheese. Sab saum toj nrog lwm tortilla. Ua noj li 3 mus rau 5 feeb kom txog thaum melted thiab tortilla yog toasted. Tig thiab ua noj rau lwm sab ntxiv 3 mus rau 5 feeb. Ua hauj lwm 2.

20. Noj qab nyob zoo cov khoom Artichokes

Stuffed artichokes yog cov khoom kos npe ntawm txhua lub tsev noj mov Italian, thiab lawv feem ntau tau ntim nrog cheese, qhob cij, thiab butter. Nov yog qhov sib zog thiab noj qab haus huv ntawm cov classic.

Cov khoom xyaw:

4 tag nrho artichokes

1 txiv qaub, halved

1 khob whole-wheat panko

2 tablespoons unsalted butter

1 tablespoon txiv roj roj

1 khob tws parsley

1/2 khob Parmesan cheese

Cov lus qhia:

Preheat broiler. Txiav hauv qab thiab sab saum toj ntawm artichokes, thiab tshem tawm cov nplooj ntau dua fibrous. Rub txiav ob sab ntawm artichokes nrog txiv qaub. Muab cov artichokes hauv qab-sab qis rau hauv lub lauj kaub. Ntxiv 1 nti dej thiab 1/2 txiv qaub, thiab coj mus rau boil. Npog thiab simmer kom txog thaum kev sib tw, li 30 txog 35 feeb. Tshem tawm ntawm lub lauj kaub thiab cia kom txias tag.

Muab panko, butter, roj txiv roj, zaub txhwb qaib, thiab Parmesan kom txog thaum nws zoo li tawg. Cov khoom artichoke nplooj sib npaug nrog sib tov. Muab tso rau ntawm daim ntawv ci thiab ci 4 mus rau 5 feeb kom txog thaum xim av thiab nkig. Ua haujlwm 4.

Ntsuam xyuas rau