Artichokes alla Romana

Serves: 8

INGREDIENTS:

• 2 cups fresh bread crumbs, preferably whole wheat (whole meal)
• 1 tbsp olive oil
• 4 large artichokes
• 2 lemons, halved
• 1/3 cup grated Parmesan cheese
• 3 garlic cloves, finely chopped
• 2 tbsp finely chopped fresh flat-leaf (Italian) parsley
• 1 tbsp grated lemon zest
• 1/4 tbsp freshly ground black pepper
• 1 cup plus 2 to 4 tbsp vegetable stock, chicken stock or broth
• 1 cup dry white wine
• 1 tbsp minced shallot
• 1 tbsp chopped fresh oregano

INSTRUCTIONS:

1. Preheat oven to 400˚F. In a bowl, combine bread crumbs and olive oil. Toss to coat. Spread crumbs in a shallow baking pan and bake, stirring once halfway through, until crumbs are lightly golden, about 10 minutes. Set aside to cool.
2. Working with 1 artichoke at a time, snap off any tough outer leaves and trim the stem flush with the base. Cut off the top third of the leaves with a serrated knife and trim off any remaining thorns with scissors. Rub the cut edges with a lemon half to prevent discoloration. Separate the inner leaves and pull out the small leaves from the center. Using a melon baller or spoon, scoop out the fuzzy choke, then squeeze some lemon juice into the cavity. Trim remaining artichokes in the same manner.
3. In a large bowl, toss bread crumbs with Parmesan, garlic, parsley, lemon zest and pepper. Add 2 to 4 tbsp stock, 1 tbsp at a time, using just enough for the stuffing to begin to stick together in small clumps.
4. Using two-thirds of the stuffing, mound it slightly in the center of the artichokes. Then, starting at the bottom, spread the leaves open and spoon a rounded teaspoon of stuffing near the base of each leaf. (NOTE: The artichokes can be prepared to this point several hours ahead and kept refrigerated.)
5. In a Dutch oven with a tight-fitting lid, combine 1 cup stock, wine, shallot and oregano. Bring to a boil, then reduce heat to low. In a single layer, arrange artichokes, stem end down, in liquid. Cover and simmer until outer leaves are tender, about 45 minutes (if necessary, add water). Transfer artichokes to a rack and let cool slightly. Cut each artichoke into quarters and serve warm.

Nutrients per serving: Calories: 209, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 35 g, Fiber: 9 g, Sugars: 3 g, Protein: 9 g, Sodium: 231 mg, Cholesterol: 3 mg

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