Directions:
- Wash artichokes by plunging up and down in cold water. Cut off stem ends, and trim about 1/2 inch from top of each artichoke. Remove any loose bottom leaves. With scissors, trim away about one-fourth of each outer leaf. Brush top and edges of leaves with lemon juice to prevent discoloration.
- Place artichokes in a large Dutch oven; add water to depth of 1 inch. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until artichokes are almost tender. Spread leaves apart; scrape out the fuzzy thistle center (choke) with a spoon, and discard thistle. Set artichokes aside.
- Coat a medium saucepan with cooking spray; add oil. Place over medium-high heat until hot. Add onion and celery; saute until tender. Add 1 cup water, rice, tomato, and 1 teaspoon Italian seasoning. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed. Stir in olives.
- Spoon rice mixture into artichoke cavities. Combine yogurt and flour. Spoon over rice mixture. Sprinkle with cheese and remaining 1/2 teaspoon Italian seasoning. Arrange artichokes in a 13- x 9- x2-inch baking dish. Cover and bake at 350° for 20 minutes. Bake, uncovered, 5 additional minutes or until thoroughly heated.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 172.11 Kcal (721 kJ) | ||
| Calories from fat | 22.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.49g | 4% | |
|---|---|---|---|
| Cholesterol | 3.68mg | 1% | |
| Sodium | 197.71mg | 8% | |
| Potassium | 676.33mg | 14% | |
| Total Carbs | 31.59g | 11% | |
| Sugars | 4.12g | 16% | |
| Dietary Fiber | 7.54g | 30% | |
| Protein | 9.43g | 19% | |
| Vitamin C | 18.2mg | 30% | |
| Iron | 13.5mg | 75% | |
| Calcium | 132.9mg | 13% | |
| Amount Per 100 g | |||
| Calories | 62.58 Kcal (262 kJ) | ||
| Calories from fat | 8.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.91g | 4% | |
|---|---|---|---|
| Cholesterol | 1.34mg | 1% | |
| Sodium | 71.89mg | 8% | |
| Potassium | 245.92mg | 14% | |
| Total Carbs | 11.49g | 11% | |
| Sugars | 1.5g | 16% | |
| Dietary Fiber | 2.74g | 30% | |
| Protein | 3.43g | 19% | |
| Vitamin C | 6.6mg | 30% | |
| Iron | 4.9mg | 75% | |
| Calcium | 48.3mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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