Steamed artichokes are often served with melted butter and other sauces that are high in fat and have little nutritional value. The dips here use healthier ingredients and integrate spices and herbs for bold flavor.

　　

Ingredients

serves 4

　　

STEAMED ARTICHOKES

1 lemon

　　4 globe artichokes (12 ounces each)

　　

TARRAGON-YOGURT SAUCE

3/4 cup plain Greek-style yogurt (2 percent)

　　1 teaspoon finely grated lemon zest, and 1 tablespoon plus 1 teaspoon fresh lemon juice

　　1 tablespoon finely minced fresh tarragon

　　1 tablespoon finely minced fresh flat-leaf parsley

　　Coarse salt and freshly ground pepper

　　(makes 1 cup)

　　

SPICY AÏOLI

2 garlic cloves

　　1 large egg yolk

　　1 tablespoon Dijon mustard

　　2 tablespoons fresh lemon juice

　　3/4 cup extra-virgin olive oil

　　1 tablespoon sweet paprika

　　1/4 teaspoon cayenne pepper

　　1/4 to 1/2 teaspoon hot sauce, such as Tabasco

　　Coarse salt and freshly ground black pepper

　　(makes 1 cup)

　　

STEAMED ARTICHOKES

Step 1

Prepare a bowl of water large enough to hold all of the artichokes. Peel 1 lemon with a vegetable peeler, then cut in half and squeeze the juice into the bowl.

　　

Step 2

Remove any tough outer leaves from artichokes. Working with one artichoke at a time, use a serrated knife to cut off the top quarter of each. Use kitchen shears to trim sharp tips of the leaves. Remove any small leaves from bottom and trim stem just enough that artichoke can stand upright; place in lemon water to keep it from turning brown while repeating with remaining artichokes.

　　

Step 3

Fill a large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Place the lemon peel and artichokes, stem ends down, in basket. Cover and steam until bases of artichokes are easily pierced with the tip of a sharp knife, about 20 minutes.

　　

Step 4

When cool enough to handle, use a small spoon to scoop out center cone; scrape out purple leaves and fuzzy choke. Serve artichokes with dipping sauces, as desired

　　

TARRAGON-YOGURT SAUCE

Step 5

Mix together yogurt, lemon zest and juice, tarragon, parsley, and 1 teaspoon salt; season with pepper.

　　

SPICY AÏOLI

Step 6

Bring 1 inch of water to a boil in a small saucepan. Blanch garlic until tender, 3 to 5 minutes; drain and mash garlic into a paste.

　　

Step 7

Whisk together garlic, egg yolk, mustard, and lemon juice in a bowl. Slowly whisk in oil until emulsified. Whisk in paprika, cayenne, hot sauce, and 1 teaspoon salt; season with pepper.

　　

nutrition information

Step 8

Per Serving (artichokes)

　　

Step 9

Calories: 61

　　

Step 10

Saturated Fat: .1g

　　

Step 11

Unsaturated Fat: 0g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Carbohydrates: 14g

　　

Step 14

Protein: 4g

　　

Step 15

Sodium: 121mg

　　

Step 16

Fiber: 7g

　　

nutrition information (TARRAGON-YOGURT SAUCE)

Step 17

Per 1/4-cup Serving:

　　

Step 18

Calories: 30

　　

Step 19

Saturated Fat: .6g

　　

Step 20

Unsaturated Fat: 0g

　　

Step 21

Cholesterol: 2.8mg

　　

Step 22

Carbohydrates: 2.3g

　　

Step 23

Protein: 3.6g

　　

Step 24

Sodium: 495mg

　　

Step 25

Fiber: .2g

　　

nutrition information (SPICY AÏOLI)

Step 26

Per 2-tablespoon Serving:

　　

Step 27

Calories: 202

　　

Step 28

Saturated Fat: 3.2g

　　

Step 29

Unsaturated Fat: 18.5g

　　

Step 30

Cholesterol: 25.6mg

　　

Step 31

Carbohydrates: 1.5g

　　

Step 32

Protein: .5g

　　

Step 33

Sodium: 287mg

　　

Step 34

Fiber: .3g

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