Recipe: Artichokes braised with saffron, black olives and almonds

Total time: 30 minutes

Servings: 4 as a side dish; 2 as a main dish

1 3/4pounds medium or 2 1/4 pounds baby artichokes

1 tablespoon minced garlic

Dash red pepper flakes

Dash saffron

1/2teaspoon orange zest

1/2teaspoon salt

1/4cup olive oil

1/2cup water

1 tablespoon orange juice

2 tablespoons chopped black olives

1 tablespoon slivered almonds

1 tablespoon minced parsley

1. Trim the artichokes. If using mediums, quarter them lengthwise. Place them in a bowl of acidulated water (water with a little vinegar, lemon or lime juice) to prevent discoloration. Drain.

2. Cook the artichokes, garlic, red pepper flakes, saffron, orange zest, salt, olive oil and water over medium heat in a large, covered skillet until the artichokes are tender, about 15 minutes. Shake the pan from time to time to stir the contents. If necessary, add a little more water to keep the bottom covered.

3. When the artichokes are easily pierced with a knife, remove the lid and raise the heat to high. Cook, stirring, until only a thin coating of liquid remains on the bottom of the pan, about 3 minutes.

4. Add the orange juice, olives, almonds and parsley, and cook, stirring, just until they are heated through. Serve warm.

Each serving: 177 calories; 3 grams protein; 10 grams carbohydrates; 4 grams fiber; 15 grams fat; 2 grams saturated fat; 0 cholesterol; 399 mg. sodium.