Monday, September 10, 2007
ARTICHOKE, FENNEL AND POTATO STEW (WW CORE PLAN COMPATIBLE)
Yesterday I was admiring my jar of Kirkland Artichoke Hearts:
I had purchased two 65 oz. jars last time I made one of my very infrequent trips to Costco. They are so good--the marinade is delicious(not overly-acidic), and there are halves and quarters, nice and plump. I was trying to figure out a dinner to use up some things, a fennel bulb among them. So I came up with the following, in which I could make use of some of those nice marinated artichoke hearts that I was craving. We loved sopping up the tart juices with crusty bread!
BRYANNA'S ARTICHOKE, POTATO, AND FENNEL STEW
1 Tbs olive oil
1 medium onion, chopped
2 cloves garlic, chopped
32 marinated artichoke heart quarters in oil (or 16 halves), rinsed and drained
1 fennel bulb, trimmed and diced
1/2 lb small red, white or yellow potatoes, scrubbed and cut into wedges
1 Tbs flour
1 spring fresh rosemary
1 bay leaf
1/2 tsp dried thyme leaves
2 cups vegetarian "chicken-style" broth (or use my homemade broth powder)
1/2 lemon, sliced (with peel)
salt and freshly-ground pepper to taste
Heat the olive oil in a small stew pot. Add the onions and garlic and stir-fry until the onions wilt. Add the artichoke hearts, fennel and potatoes, and stir-fry briefly. Sprinkle with the flour and stir. Add the herbs, and then stir in the broth. Add the lemon slices.
Bring to a boil, then turn down to a gentle simmer, cover and cook for 10 minutes. Remove the lemon slices and cook 30 minutes more, or until the potatoes are tender. Taste for salt and pepper.
Serve with crusty bread.
Nutrition (per serving): 198.9 calories; 21% calories from fat; 5.0g total fat; 0.0mg cholesterol; 127.2mg sodium; 1126.4mg potassium; 37.4g carbohydrates; 9.7g fiber; 1.8g sugar; 27.7g net carbs; 6.4g protein; 3.6 points.