Carciofi Ripieni

Carciofi Ripieni are delicious stuffed artichokes that combine the earthy flavors of artichokes with a high-protein filling, making them a perfect snack. This Italian delicacy is both nutritious and satisfying, ideal for a light meal or appetizer.

Ingredients

• Artichokes - 2 large
• Canned chickpeas - 200 grams, drained and rinsed
• Parmesan cheese - 50 grams, grated
• Bread crumbs - 30 grams
• Fresh parsley - 2 tablespoons, chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Prepare the artichokes by trimming the stems and cutting off the top third of each artichoke. Remove the tough outer leaves and scoop out the fuzzy choke from the center using a spoon.
3. In a mixing bowl, combine the drained chickpeas, grated Parmesan cheese, bread crumbs, chopped parsley, minced garlic, lemon juice, salt, and black pepper. Mash the chickpeas slightly to create a cohesive mixture.
4. Stuff each prepared artichoke with the chickpea filling, pressing it down gently to pack it in.
5. Drizzle the stuffed artichokes with olive oil, and place them in a baking dish. Add a splash of water to the bottom of the dish to create steam during baking.
6. Cover the dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, until the artichokes are tender and the tops are golden brown.
7. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 36 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 10 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein from chickpeas, promoting muscle health.
• Rich in fiber, aiding digestion and promoting satiety.

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