If you’ve ever wrestled with fresh artichokes, you’re going to love the frozen hearts. Your days of washing, trimming off the sharp leaf tips, boiling, and plucking the leaves to get at the tender heart are over.
Typically buy your artichoke hearts in jars or cans? Then say adiós to the salty marinade or brine that comes with them!
Frozen artichoke hearts make a terrific side dish, not just a salad topping. And with frozen, you get only around 50 mg of sodium per ¾-cup serving (all of it occurs naturally). Ditto for the 4 grams of fiber.
Where to find them
Pick up a bag of frozen artichoke hearts at Trader Joe’s or Whole Foods (its 365 Everyday Value house brand). Or try a small box from Birds Eye or C&W.
What to do with them
Start with some quick and easy ideas from Kate Sherwood, The Healthy Cook:
- Sauté in olive oil with chicken or chickpeas and season with lemon juice, black pepper, and parmesan.
- Roast until golden brown and drizzle with vinaigrette salad dressing (try sesame, citrus, or dijon).
- Sauté with garlic and season with a drizzle of balsamic vinegar.
- Chop, sauté, then toss with cooked bulgur, lemon juice, parsley, and mint.
What’s our favorite way to eat artichoke hearts? Try this recipe.
Time: 15 minutes
9 oz. frozen artichoke hearts, thawed, drained, and patted dry
4 Tbs. extra-virgin olive oil, divided
8 oz. shiitake mushrooms, caps sliced, stems discarded
1 15 oz. can no-salt-added chickpeas, drained and rinsed
3 cloves garlic, chopped
2 scallions, sliced
6 sprigs Italian parsley, chopped
1 Tbs. fresh lemon juice, more to taste
½ tsp. kosher salt
1. In a large non-stick skillet, sauté the artichokes in 1 Tbs. oil until browned. Remove from the pan.
2. Sauté the mushrooms in 1 Tbs. oil until browned. Remove from the pan.
3. Sauté the chickpeas in 1 Tbs. oil until lightly browned.
4. Add the remaining 1 Tbs. oil, stir in the garlic, and cook for 30 seconds.
5. Return the artichokes and mushrooms to the pan and heat through.
6. Add the scallions and parsley. Season with lemon juice and up to ½ tsp.
salt. Serve immediately.
Per serving (1 cup):
- Calories: 290
- Total fat: 6 g
- Sat fat: 2 g
- Carbs: 30 g
- Fiber: 10 g
- Total sugar: 3 g
- Added sugar: 0 g
- Protein: 9 g
- Sodium: 310 mg
Enjoy this recipe? Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.