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Ингредиенты
- 1 c. rice
- 1 sm leek, finely minced
- 3 Tbsp. fresh dill, finely minced
- 3 x onions finely minced and divided
- 6 lrg artichokes
- 1/4 c. extra virgin olive oil
- 1 c. water
- 1 tsp salt
- 1 1/2 c. low-fat yogurt
- 2 Tbsp. white wine
- 1 x egg, beaten Salt and freshly grnd pepper, to taste
Инструкции
- Makes 6 servings. OVO-LACTO
- Cook rice in 2 c. boiling water, till almost tender, about 10 to 15 min. Drain. In large bowl, combine rice, leek, dill and 2 minced onions.
- Prepare artichokes by cutting stems proportionately so artichokes stand on their own.
- With a serrated knife, cut off top portion of artichoke. Remove large outer leaves and snip off tops of any pointed leaves. Spread leaves open. With knife or possibly grapefruit spoon, remove chokes at base of artichokes. Fill artichokes with rice mix and set aside.
- In large saucepan (large sufficient to fit artichokes), saute/fry remaining minced onion in oil for 2 to 3 min. Place artichokes on top of onion in pan; add in water and salt. Simmer, covered, for 20 to 25 min. Remove artichokes carefully with tongs or possibly fork and place in baking dish. Pour sauce which has been formed in the saucepan over the artichokes. Preheat oven to 350 degrees.
- In small bowl, combine yogurt, wine, egg, salt and pepper. Blend well. Pour over artichokes. Bake for 20 min. Serve warm with sauce from baking dish on the side.
- Makes 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 251g | |
| Recipe makes 6 servings | |
| Calories 290 | |
| Calories from Fat 107 | 37% |
| Total Fat 12.14g | 15% |
| Saturated Fat 2.87g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 39mg | 13% |
| Sodium 461mg | 19% |
| Potassium 357mg | 10% |
| Total Carbs 38.13g | 10% |
| Dietary Fiber 5.4g | 18% |
| Sugars 5.58g | 4% |
| Protein 7.19g | 12% |
