Low Calorie Italian Zucchini, Tomato and Artichoke Hearts

easy artichoke lunch

Another super delicious way to use up those zucchini that are over taking your garden.  I think it’s because we have so much sun here in San Diego, but we are in danger of a zucchini take over in this house.

This mouth watering Italian dish, has everything going for it.  Low calorie, healthy, easy to make, fast, not much can go wrong, gluten free and so delicious. It’s hard to find dishes that really tempt you when you are watching your weight. This recipe is all vegetable and the majority of the calories are in the artichoke ( 75 ) and the olive oil ( 240 ) but it is very tempting. You won’t even realize it’s low calorie. Drink lots of water before and after and that will help you feel full.

The quality of olive oil will make all the difference in this dish. You can buy a cheaper, not such a good flavor oil and it is the same calorie as the super delicious, more expensive bottle. You usually get what you pay for with olive oil.  Always keep your olive oil in the fridge and never cook with it. It is not heat stable and becomes denatured when it gets too hot. Just pour it over at the end and heat gently for just a few minutes. Yes, 9 out of 10 recipes will tell you to cook with olive oil, but the dish will taste much better if you just add it at the end and use a stable oil like coconut or canola to cook with.

Olive oil has 120 calories per tablespoon. There are 4 Tbs in this recipe but if you want to lower the calories, just reduce the oil. 315 calories for a big plate of food, is pretty good if you are trying to loose weight.  The fat in this will also help you to feel full. When you eat a fat free dish you feel very hungry after a short time. The fat is what keeps us from getting hungry.

Basil grows very easily, so if you want to have it on hand, get a plant from the store ( that has the roots in tact) and transplant it into a pot. Pinch the leaves off to use as shown in the picture below.  Those 2 tiny leaves to the right of the scissors, will be 2 new growth spots.

Sometimes the artichoke hearts can have tough leaves at the tip. I always cut the tips of the leaf off so that you have mostly soft heart.

Low Calorie Italian Zucchini, Tomato and Artichoke Hearts
 
Cook time
Total time
 
Calories: 315 per serving
Author:
Serves: 2
Ingredients
  • 1 Shallot - Chopped
  • 14 oz Can of Artichoke Hearts
  • 2 Tomatoes - Chopped in half and leave a few whole
  • 1 Zucchini - Sliced
  • Olive oil - 4 Tbs
  • Garlic
  • Fresh Basil
  • Fresh Oregano
  • Freshly ground Sea Salt and Black Pepper
Instructions
  1. Sauté the shallot and garlic in canola or coconut oil until it starts to brown slightly 3-5 mins.
  2. Add zucchini gently cook for another 5-10 minutes.
  3. Add tomato, artichoke and oregano and season. Gently cook for a few minutes.
  4. Add olive oil. How much you add will determine how calorific this dish is.
  5. Add fresh basil before serving.
 

easy artichoke lunch

 

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