Artichauts Barigoule

Artichauts Barigoule is a classic French dish showcasing the delicate flavors of artichokes, simmered in a fragrant broth with herbs and vegetables. This keto-friendly version highlights the natural taste of the artichokes while keeping the dish low in carbohydrates.

Ingredients

• Artichokes - 4 small (about 300g)
• Olive oil - 2 tablespoons (30ml)
• Garlic - 2 cloves, minced
• Shallot - 1 small, finely chopped
• Carrot - 1 small, diced (optional for keto)
• Thyme - 1 teaspoon, fresh or dried
• Bay leaf - 1
• Vegetable or chicken broth - 250ml
• Lemon juice - 1 tablespoon (15ml)
• Salt - to taste
• Black pepper - to taste

Steps

1. Prepare the artichokes by trimming the stems and removing the tough outer leaves. Cut the top inch off each artichoke and rub the cut surfaces with lemon juice to prevent browning.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and chopped shallot, sautéing until fragrant and translucent, about 2-3 minutes.
3. If using, add the diced carrot to the skillet and cook for another 2 minutes.
4. Place the prepared artichokes in the skillet, cut side down, and add the thyme, bay leaf, salt, and pepper.
5. Pour in the broth, ensuring the artichokes are partially submerged. Bring to a simmer.
6. Cover the skillet and reduce the heat to low. Cook for about 25-30 minutes, or until the artichokes are tender when pierced with a fork.
7. Once cooked, remove the lid and let the liquid reduce slightly for about 5 minutes. Adjust seasoning with more salt and pepper if needed.
8. Serve warm, drizzled with additional olive oil and garnished with fresh herbs if desired.

Nutrition

• Calories: 150
• Protein: 4 g
• Carbs: 15 g
• Fiber: 7 g
• Sugar: 2 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in antioxidants which help reduce inflammation.
• Good source of fiber, promoting digestive health.

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