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2
tablespoons diced drained pimento
With a kitchen shear, trim sharp points from
artichoke leaves. Trim stems; remove loose
outer leaves. Cut 1 inch from the tops. Brush
cut edges with lemon juice. In a large covered
saucepan or dutch oven bring artichokes and
water to a boil; reduce heat. Simmer until a
leaf pulls out easily, 20-30 minutes. Drain
upside down.
Preheat oven to 450 F. When cool enough to
handle, cut artichokes lengthwise into halves.
Remove fuzzy chokes and hearts. Finely chop
hearts; discard chokes. In a medium skillet
sauté mushrooms, artichoke hearts, zucchini,
onions, and garlic in oil for 3 minutes,
stirring frequently. Stir in tuna. Place
artichoke halves, cut side up, in a lightly
oiled baking dish. Mound tuna mixture in the
center of the artichokes. In a small bowl, stir
together cheese, bread crumbs, and pimento;
Broccoli Cheese Pita
2
mini whole wheat pitas
a bit of grated low fat cheese or feta
stalks of steamed broccoli
4
a few tbsp of tomato paste or tomato sauce
Cut open pitas on one end and spread 1 tbsp of
the tomato sauce inside covering both top and
bottom.
Next put in 2 stalks of broccoli or what ever
you feel fits well. Top with cheese.
Bake in the oven till heated through and cheese
is melted or put in microwave for appx 1 min or
until cheese is melted
Baked Ham and Cheese Monte Cristo
slices of whole-wheat bread or your choice
6
2
1
cups shredded cheddar cheese
package of frozen broccoli spears, thawed,
drained, and cut into 1-inch pieces
2
5
2
1
1
cups (10 ounces) cooked cubed ham
eggs
cups skim milk
/2 teaspoon ground mustard
/2 teaspoon salt
5
7
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