from Shape.com
 

Yield:
8 servings, about 1 cup each

Nutrition (per serving):

  • 215calories
  • 6 g fat ( 5 g sat , 6 g mono )
  • 6 mg cholesterol
  • 15 g carbohydrates
  • 12 g protein
  • 16 g fiber
  • 668 mg sodium
  • 1032mg potassium
  • Bonus: Vitamin C (121% daily value), Calcium (24% dv).

Ingredients:

  • Water, preferably spring or filtered
  • 2 lemons
  • 6 artichokes, the larger the better
  • Cooking spray
  • 3 cloves garlic, pressed
  • 1/2 cup very fine, soft breadcrumbs
  • 1/2 cup finely grated Parmesan cheese
  • 3 tablespoons minced fresh mint, preferably spearmint
  • 1 tablespoon minced Italian parsley
  • 1/2 teaspoon salt
  • Freshly ground black pepper to taste
  • 1 tablespoon olive oil

Preparation: at Shape.com