Week 15--Artichokes

The total antioxidant capacity of artichokes is one of the highest reported for vegetables. This diuretic vegetable aids digestion and strengthens the liver and gall bladder functions. It also raises the HDL/LDL ratio which means lower "bad" cholesterol levels, and diminishes the risk of arteriosclerosis and coronary heart disease. Artichokes contain the bioactive agents apigenin and luteolin which also seem to have bifidogenic effect on beneficial gut bacteria.  1 medium artichoke contains 60 calories, 7gms of fiber, and 4gms of protein.  Artichokes are also a great source of folate and magnesium. (Source: http://en.wikipedia.org/wiki/Artichoke)

I must confess that I was a bit intimidated by artichokes but I knew I had to feature them since they are at the peak of their growing season.  I cooked them once before and I can't say I was thrilled with the results but this time around I was pleasantly surprised.  This week I'm making a "Lemon Chicken with Artichokes and Olives." Here is what you will need:

Ingredients


4 to 6 boneless skinless chicken breasts (choose organic)
4 medium to large artichokes
2 lemons
1/2 cup sliced Kalamata olives
2 cups of onions sliced
4 cloves garlic minced
1/4 cup dry white wine
1/4 cup chopped cilantro
6 cups water
1TB Olive oil
2tsp cumin
1tsp saffron threads
2tsp paprika
salt and pepper

Directions


1. Cut stems and outer layers of artichokes leaving just the tender hearts.  Slice in half and place in 4 cups of water with juice of one lemon.
2. Heat olive oil on large skillet.
3. Season chicken with salt and pepper and add to skillet. Cook for 3 minutes on each side (or until brown).  Remove from pan and set aside.
4. On the same skillet add onion and garlic and cook until tender (~ 5 to 7 minutes).
5. Add cumin, paprika and saffron and cook for another minute
6. Add juice of one lemon and wine and cook until wine is reduced
7.  Add 2 cups of water and cover.  Simmer for about 5 minutes.
8. Add chicken to broth.

9. Drain artichokes and pat dry.  Add them to pan with chicken and broth.  Add Olives and salt and pepper as needed.  Cover pan and simmer for 20 minutes or until chicken is done.

10. Once chicken is thoroughly cooked, turn off heat and add cilantro.
11. Suggestion:  serve with herbed brown rice, roasted sweet potatoes and sauteed broccolini .

12. I'm pretty proud of this dish :)