Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Crab Smashed Potato Stuffed Artichokes : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Liven up dinner with this scrumptious dish! Dip artichoke leaves in smashed potato and crab stuffing. You can serve with any lean protein or serve alone for a light lunch or dinner.
 
Recipe Cost for 4 People: $21.34 ($5.33/serving)*
 
Preparation Time: 1 hour 15 minutes
  • 4 Ocean Mist Farms artichokes
  • 1 lemon, divided
  • 2 medium Colorado Russet or yellow potatoes
  • 1 green onion w tops, chopped
  • ¼ cup plain lowfat yogurt
  • ½ Tbsp butter
  • ¼ cup nonfat milk
  • Pinch ground cayenne pepper
  • 1 6.5 oz. can lump crab meat, drained
  • ¼ cup grated Parmesan cheese
Prepare and cook artichokes: Half fill a large pot with water. Add juice of ½ lemon to the water, bring to a boil. Cut off and discard stem at the base. Peel off outer layer of leaves. Cut off 1 inch from the top of each artichoke. Trim leave tips with kitchen shears. Add artichokes to water; simmer covered for about 25-30 minutes. (Alternatively, you can steam the artichokes in a steamer basket with about 1 inch of water.) Drain and add cool water to halt further cooking. When artichokes are cool enough to handle, remove from water.

Prepare stuffing: While artichokes are cooking, peel and dice potatoes. Add to a second pot. Cover with water. Bring to boil, then simmer about 15 minutes, until potatoes are tender. Drain and place in a mixing bowl. Mash with a fork. Chop green onion; add to mixing bowl along with yogurt, butter, milk and pepper. Gently fold in crab.

Stuff and bake artichokes: Heat oven to 350 ?F. Spread the center leaves of the artichoke. Using a spoon, scoop out and discard the fuzzy center. Fill artichoke with mashed potato crab mix. Place stuffed artichokes in baking dish. Bake for 20-25 minutes. About 10 minutes before removing from oven, top each stuffed artichoke with Parmesan cheese. Serve with lemon wedge.

Complete this Plate: Serve with 8 oz non-fat milk, 4-oz sirloin steak and watermelon.
 
Serves: 4
 
Fruits & Veggies per Serving
1.5 Cups
 
Nutrition Information per Serving:
Calories: 220
Total Fat: 4g
Saturated Fat: 2g
% of Calories from Fat: 16%
% Calories from Sat Fat: 9%
Protein: 14g
Carbohydrates: 35g
Cholesterol: 40mg
Dietary Fiber: 12g
Sodium: 370mg
 
Each serving provides: An excellent source of protein, fiber, vitamin C, vitamin B6, folate, vitamin B 12, potassium, phosphorus, magnesium and copper, and a good source of thiamin, riboflavin, niacin, pantothenic acid, calcium and zinc.

*Retail prices, Boulder, Colorado, and online, Spring 2015

ColoradoPotato.orgOceanMist.com

Go Back to “Healthy Plate” for this Recipe  
Go Back to Main List of Healthy Plates See Another Healthy Plate

Other Stories