ARTICHOKE HEART CASSEROLE
Healthy Carb Cookbook For Dummies® by Jan McCracken
Artichokes are loved by many and are strangers to many. So don't be a stranger. The combinations of flavors in this dish are sure to tickle your taste buds, and if you already love artichokes, then this dish is really for you.
Preparation time: 15 minutes
Cooking time: 40 minutes
Yield: 6 servings
INGREDIENTS
· Nonstick cooking spray
· 1/4 cup chopped yellow onion
· 2 cloves garlic, minced fine
· 1/3 cup chopped sweet red pepper
· 1 cup chopped fresh mushrooms
· 1 cup part-skim ricotta cheese
· 1/3 cup shredded mild cheddar cheese
· 1 egg, beaten
· 1 teaspoon lemon juice
· 1/4 teaspoon salt
· 1/8 teaspoon ground red pepper
· 9-ounce package frozen artichoke hearts, thawed and chopped
· 1/4 cup soft low-carb whole-wheat breadcrumbs
· 1 tablespoon minced fresh Italian parsley
· 1 tablespoon freshly grated Parmesan cheese
· 1 teaspoon melted butter
DIRECTIONS
1. Preheat the oven to 350 degrees. Spray a 1-quart casserole dish with nonstick cooking spray and set aside.
2. Coat a large, heavy skillet with nonstick cooking spray and place over medium-high heat until the skillet is hot. Add the onion, garlic, sweet red pepper, and mushrooms, and saute until tender, about 8 minutes. Don't overcook. Set aside.
3. In a large bowl, combine the ricotta cheese, cheddar cheese, egg, lemon juice, salt, and ground red pepper, stirring well. Stir in chopped artichokes and the sauteed vegetable mixture. Spoon into the casserole dish.
4. In a small bowl, combine the breadcrumbs with the parsley, Parmesan cheese, and butter, mixing well. Sprinkle the breadcrumb mixture over the casserole. Bake uncovered for 30 minutes.
Tip: Give your low-carb breadcrumbs a taste of Italy by adding a little garlic powder and onion powder and a dash of dried Italian seasoning.
NUTRITION
Per serving: Calories 139 (From Fat 67); Fat 7g (Saturated 4g); Cholesterol 57mg; Sodium 284mg; Carbohydrate 9g; Dietary Fiber 3g (Net Carbohydrate 6g); Protein 10 g.
|
