Heart-healthy braised artichokes with potatoes and peas

This vegetarian main dish contains tasty artichokes, which are a nutritional gold-mine. Enjoy a guilt-free home-cooked meal with hearty potatoes, fresh herbs and peas—without sacrificing flavour.

Prep time: 15 minutes

Cooking time: 40 minutes

Serves: 4

• 4 large artichokes
• 60 ml (4 tbsp) fresh lemon juice, divided
• 30 ml (2 tbsp) olive oil
• 1 small red onion, finely chopped
• 3 cloves garlic, minced
• 3 ml (3/4 tsp) dried marjoram
• 3 ml (3/4 tsp) salt, divided
• 500 g (1 lb) small red-skinned potatoes, cut into 1 cm (1/2 in) cubes
• 350 g (1 1/2 c) frozen peas
• 125 g (1/2 c) chopped parsley

1. Trim artichokes: remove tough outer leaves and trim tough end of the stem. Then, with a paring knife, peel off the tough skin of remaining stem. Cut off top of artichoke to just about 2.5cm  (one inch) above the base. Halve the artichokes, scoop out and discard the chokes. Halve artichokes again. Place cleaned artichokes in a bowl with cold water to cover. Add 15 ml (one tbsp ) of the lemon juice and set aside.
2. In a large skillet, heat oil over medium heat. Add onion and garlic, and cook, stirring frequently for five minutes (or until onion is light golden).
3. Lift artichokes from water and add them to skillet, stirring to coat. Add 350 ml (1 1/2 cups) of water, the remaining 45ml  (three tbsp) lemon juice, the marjoram and 1 ml  (1/4 tsp) of the salt. Bring to a boil. Reduce to a simmer. Cover and cook for 10 minutes.
4. Stir in potatoes and remaining two ml (1/2 tsp) salt. Cover and cook for 15 to 20 minutes (or until potatoes and artichokes are tender).
5. Stir in peas and parsley. Cover and cook for five minutes, or until the peas are heated through.

• In order to preserve the most fibre and phytonutrients in the artichokes, they're not trimmed all the way down to their hearts—a good 2.5 cm (one inch) of the leaves is left on.
• Research has revealed that artichokes have cholesterol-lowering benefits from luteolin, a flavonoid that may reduce the risk for heart disease. They may also block the release of histamines, which trigger congestion and inflammation.

• 289 calories
• 7.5 g fat
• 1 g saturated fat
• 11 g protein
• 50 g carbohydrates
• 13 g fibre
• 0 mg cholesterol
• 662 mg sodium

Eating healthy doesn't have to be complicated or involve sacrifice—this meal contains traditional favourites such as potatoes and peas—and will definitely "hit the spot!"