South Beach Diet- Baked Artichoke Hearts
January 10, 2008 by Marye Audet
Filed under Uncategorized
This is a Phase 1 Recipe.
Firts let me just say, that personally I am vehemently opposed to any form of low fat or fake food item (such as sugar substitute). I really believe that these things add to the problem of overweight and ill health in the United States. To me, eating fresh, ORGANIC foods the way that they were meant to be eaten, without chemical processing or hormones, and eating them in moderation is the key to being healthy and maintaining a healthy weight.
Saying that, my two choices for weight loss in my own life when I want it to come off quickly are Atkins and South Beach.
So, I will post a South Beach Friendly recipe weekly. I do want to encourage you, though, when you have lost the weight you wish to lose ditch the fake sugar and low fat and learn to eat moderate amounts of good foods. 
Baked Artichoke Hearts
Originally from The South Beach Diet Cookbook
18 ozs of Artichoke hearts
1 Tbs freshly squeezed lemon juice
3 tbs *pistachios, ground
2 tbs grated parmesan
1 tbs chopped fresh basil
1 clove garlic, *roasted and smashed
1 tsp extra virgin organic olive oil
Preheat oven to 375F. Spray a small gratin pan or 9″ pie plate with cooking spray.
Drain the artichoke hearts if canned, thaw and drain if frozen, pat dry if you steamed them from fresh (which is the best way). Place n the gratin pan and sprinkle with lemon juice.
Combine the parmesan, pistachios, basil, garlic, and oil and mix well. Sprinkle over artichokes. Bake 15 minutes until golden.
4 servings
Per serving:
Calories 100
6 g fat
5 g protein
12 g carb
8 g fiber
170 sodium
0 cholesterol
* Original recipe called for pecans. I prefer the taste of pistachio in this, and it cut the calories a smidge. If you substitute pecans add 10 calories per serving.
** Original recipe called for minced garlic. Roasting enhances the flavor alot. To roast garlic plan on roasting alot at once and storing it or roasting when you bake something else. Preheat oven to 425°F degrees, remove most of the skin on the garlic, rub down with olive oil, place in pan, cover & bake for 35-45 minutes.
In theory, I agree that organic and controlled portions is the way to go. If I didn’t *have* to eat reduced-carb and sugar-free because of health issues, I wouldn’t. Even when I get all the weight off, I still won’t be able to eat many refined grains… that is, unless I experience miraculous physical healing. So I would say that for most people, you are correct–but when other life issues happen, it’s okay to make those choices that you have to make.
Some of my family members who don’t know my issues see me reaching for the pink sugar packets at a restaurant wrinkle their noses… that’s a bit difficult. Or when they bring a steaming fresh loaf of italian bread to a family gathering. Oh, that’s the hardest! I would love to eat what they’re having, but if I want to live a long life, I have to do what I have to do.
And organic–heck yeah! But it also can be soooo darn expensive. There are times when I just can’t do it… so again, weighing those choices can be tough. Fortuantely we’re over the poverty line–but can you see how difficult eating “healthy” is for the truly financially challenged?
Mrs W- See it? I live it. I am insulin sensitive, my husband is out of work and a disabled vet, and we have 8 kids. 6 are still at home, my daughter just moved back in with her husband and two kids and last year our one income family when my husband was working was well under $25,000.00. According to the US Govt we should be living in a lean -to.
Yes, I DO understand. But it can be done. I do it every day.