An Oxymoron Called Delicious-Whole Wheat Deep Fried Artichokes

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Fried vegetables–um, yea, they’re healthy.

I went on a lunch date with a really cool chic years ago. We went to Mimi’s Cafe and fell in love with a specific item on the menu that we ordered-deep fried panko crusted artichoke hearts. Those artichoke hearts were served with a delicious tangy mayo dipping sauce.

Well this chic and I have a few things in common. For one-she’s my mother, two-we both LOVE to cook, and three-we are pretty good at deciphering seasonings.
She immediately knew the artichokes were covered in panko bread crumbs and Parmesan cheese. And the sauce-as we sat there tasting it-came to the conclusion that it starred lemon and tarragon.
We went right home and recreated those delicious morsels of fried veggies and sauce. I mean, we had to let the family enjoy that appetizer too!
Well my Jesse bear adores artichokes-full of potassium and Vitamin C, fiber and protein, so he and I decided to make these together one evening. I was already making Quick Chicken Parmesan, so I thought it would pair well together. He loved them. He REALLY loves the dipping sauce. Especially with steamed artichokes-check out how to cook them by Elise Bauer from Simply Recipes, or on this page.
So I adapted the original recipe my mother and I created to an even healthier one, made with natural whole wheat bread crumbs with no artificial ingredients, like these from Fresh and Easy, fresh fat free Greek yogurt, and health beneficial olive oil mayonnaise. And any changes that make a recipe healthier always benefit my son’s autism. Also, for a vegan version, see changes below. So here’s the recipe and I hope you love them too!
Whole Wheat Deep Fried Artichokes with Tarragon Dipping Sauce
Artichoke Heart Ingredients:
1 can artichoke heart quarters, drained
1/2 cup whole wheat pastry flour mixed with 1 tsp Italian seasoning
1 egg beaten with 1 Tb water
1 cup natural whole wheat bread crumbs mixed with 1 tsp Italian seasoning
Canola oil for frying
2Tb Parmesan cheese for garnish
Dipping Sauce Ingredients:
1/3 cup nonfat plain Greek yogurt
1/3 cup mayonnaise made with olive oil
1 tsp tarragon
Juice of 1 lime
Directions:
Arrange flour mixture, egg mixture and bread crumb mixture on three platters or pie plates.
Dip artichoke pieces individually first in flour, then egg mixture and finally bread crumb mixture, coating well and evenly with each mixture. Use one hand for the dry mixtures and one hand for the egg mixture to avoid “gooey fingers”.
Heat canola oil about 1 inch deep in a pan over medium high heat. You know the oil is ready when you drop a bit of bread crumbs in and it sizzles.

Fry the artichokes a few at a time until they are golden, flipping them to fry evenly.
Remove artichokes with a slotted spoon or tongs to a paper bag lined plate to drain. Sprinkle with Parmesan cheese and serve with Tarragon Dipping Sauce.

For the Tarragon Dipping Sauce, whisk together all the ingredients and serve.For a vegan version, use an egg substitute and serve with a warm marinara sauce.

Serves 4-6. Prep 15 min. Cook 10 min.

 

I’m going to try this exact technique next with green beans. But I may just bake those. Now what dipping sauce to create…?

An Oxymoron Called Delicious

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Number of servings: 6

Per Serving 435 calories

Fat 34 g

Carbs 30 g

Protein 7 g

6

An Oxymoron Called Delicious

Weight Watchers PointsPlus®: 12

*Nutritional may vary depending upon which ingredients are used.

*PointsPlus® calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

    For the Artichoke Hearts

  • 1 can artichoke heart quarters, drained
  • 1/2 cup whole wheat pastry flour mixed with 1 tsp Italian seasoning
  • 1 egg beaten with 1 Tb water
  • 1 cup natural whole wheat bread crumbs mixed with 1 tsp Italian seasoning
  • Canola oil for frying
  • 2Tb Parmesan cheese for garnish
  • For the Tarragon Dipping Sauce

  • 1/3 cup nonfat plain Greek yogurt
  • 1/3 cup mayonnaise made with olive oil
  • 1 tsp tarragon
  • Juice of 1 lime

Instructions

  1. Arrange flour mixture, egg mixture and bread crumb mixture on three platters or pie plates.
  2. Dip artichoke pieces individually first in flour, then egg mixture and finally bread crumb mixture, coating well and evenly with each mixture. Use one hand for the dry mixtures and one hand for the egg mixture to avoid “gooey fingers”.
  3. Heat canola oil about 1 inch deep in a pan over medium high heat. You know the oil is ready when you drop a bit of bread crumbs in and it sizzles.
  4. Fry the artichokes a few at a time until they are golden, flipping them to fry evenly.
  5. Remove artichokes with a slotted spoon or tongs to a paper bag lined plate to drain. Sprinkle with Parmesan cheese and serve with Tarragon Dipping Sauce.
  6. For the Tarragon Dipping Sauce, whisk together all the ingredients and serve.

Notes

For a vegan version, use an egg substitute and serve with a warm marinara sauce.
Do you have a favorite fried veggie? Please share.

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