Smart Classic Artichokes
The bitter substance cynarin is not only responsible for the tart taste of the artichoke, it also strengthens the bile and liver function. The high fibre content of the ends of the leaves and the artichoke base makes the digestion function well.
If you pay attention to calories, you can replace the sauce cream with sour cream. This saves 7 grams of fat per portion.
(Percentage of daily recommendation)
|Calorie||194 kcal||(9 %)|
|Protein||5 g||(5 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||7 g||(5 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10.5 g||(35 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.2 μg||(1 %)|
|Vitamin E||1 mg||(8 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||2.2 mg||(18 %)|
|Vitamin B₆||0.1 mg||(7 %)|
|Folate||77 μg||(26 %)|
|Pantothenic acid||0.6 mg||(10 %)|
|Biotin||7.4 μg||(16 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||10 mg||(11 %)|
|Potassium||420 mg||(11 %)|
|Calcium||142 mg||(14 %)|
|Magnesium||39 mg||(13 %)|
|Iron||2.5 mg||(17 %)|
|Iodine||12 μg||(6 %)|
|Zinc||0.3 mg||(4 %)|
|Saturated fatty acids||8.7 g|
|Uric acid||108 mg|
Rinse lemons in hot water and wipe dry. Cut 1 lemon into slices. Cut the other lemon in half.
Trim stem ends of artichokes. Working from base of each flower to trimmed end of stem, peel tough, stringy flesh from the stems of artichokes.
Rinse artichokes and drain. Cut straight across the upper thirds of the flower heads with a large sharp knife. Cut off remaining leaf tips with scissors.
Remove the tough outer leaves. Rub areas between leaves with the halved lemon.
Turn artichokes bottom side up and put 1 lemon slice on the bottom of each artichoke. Tie lemon slices to artichokes with kitchen twine.
Cook artichokes covered in a wide saucepan of boiling salted water for 30-40 minutes over medium heat.
Meanwhile, peel garlic, chop finely and sprinkle on a cutting board with a little salt. Draw the side of a knife over the garlic and salt to crush, then grind with a small knife to a fine paste.
Cut lime in half and squeeze juice. Mix sour cream and garlic with the mayonnaise to make an aioli. Season the aioli with salt, pepper and lime juice.
Rinse basil, shake dry and remove leaves from stems. Cut leaves into very thin strips and stir into the aioli.
Test artichokes by pulling off 2-3 outer leaves. If leaves can be easily removed and a knife easily pierces the bottom, the artichokes are tender.
Lift artichokes from the water and drain well. Remove kitchen twine and lemon slices and let cool, if necessary. Serve artichokes with aioli.