Artichoke Recipe

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Artichoke Recipe

Artichoke Hearts: Mediterranean Veggie Panini

Makes 1 panini

Italian sandwich making has become an art form in the northern city of Milan and has spread all over Europe and North America. Sandwich bars in Italy range from humble places to the height of sophistication, and some offer as many as 30 varieties.

  • 2 slices rye or sprouted-grain bread, such as Ezekiel bread
  • 2 tablespoons fat-free Italian vinaigrette dressing
  • 2 jarred roasted red peppers, rinsed and patted dry
  • 1 cup tender kale leaves or other greens
  • 2 small, firm ripe tomatoes, sliced (fresh roma tomatoes are best because they are not overly juicy)
  • 1/2 cup sliced marinated artichoke hearts, rinsed, drained, and patted dry

Moisten each bread slice on 1 side with 1 tablespoon dressing and assemble the sandwich with the rest of the ingredients the way you like it, being careful not to overfill.

The easiest way to make panini is with an electric non-stick panini press or closed indoor grill. Set the timer for 5 minutes, then check the bread. If it is not as golden and crisp as you like, cook for a few minutes longer. Cut the sandwich into triangles and serve hot.

If you do not have a panini press or grill, cook the sandwich in a heavy non-stick skillet or on a griddle over medium heat, placing a flat heavy lid on the sandwich as you brown each side.

Per panini

  • Calories: 320
  • Fat: 3.4 g
  • Saturated Fat: 0.7 g
  • Calories from Fat: 9.5%
  • Cholesterol: 0 mg
  • Protein: 13.5 g
  • Carbohydrates: 66.2 g
  • Sugar: 25.5 g
  • Fiber: 13.3 g
  • Sodium: 958 mg
  • Calcium: 214 mg
  • Iron: 5.4 mg
  • Vitamin C: 502.1 mg
  • Beta Carotene: 12197 mcg
  • Vitamin E: 6.4 mg

Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan


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