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Recipes
Artichoke and Sausage Dip
6 servings
30 minutes total

Ingredients

  • 1 lemon, for zest/juice
  • 2 tablespoons Italian parsley, chopped
  • 2 whole fresh artichokes
  • ¼ cup water
  • 1 red bell pepper, finely chopped
  • 2 links chicken (or pork) sausage, casings removed
  • ½ cup grated Parmesan cheese
  • ⅔ cup reduced-fat mayonnaise
  • ½ cup panko bread crumbs
  • 1 (7.33-oz) bag pita chips

Steps

    1. Zest lemon (1 teaspoon); squeeze for juice (2 tablespoons). Chop parsley. Peel away lower, small petals of artichokes and discard. Slice about 1 inch off the top and bottom of each artichoke (top should expose tender, purple insides). Trim off remaining pointed petal tips with kitchen shears.
    2. Combine lemon juice and water in microwave-safe dish; add artichokes stem-side up. Cover tightly and microwave on HIGH for 12–15 minutes or until stems are fork-tender. Let stand 5 minutes or until cool enough to handle.
    3. Chop bell pepper (½ cup only). Preheat large sauté pan on medium-high 1–2 minutes. Remove casing from sausage and place in pan (wash hands); brown 5–7 minutes, stirring to crumble meat, and until no pink remains. Add bell pepper; cook 2–3 minutes or until tender. Remove pan from heat.
    4. Peel away outer petals from artichoke (reserve for dipping in favorite sauce). Remove center purple petals and enough yellow petals to expose fuzzy fibrous center. Scoop out fuzzy center (choke) with melon baller or small spoon, then chop artichoke bottoms (about
      ½ cup).
    5. Place in microwave-safe dish: chopped artichoke, cheese, mayonnaise, lemon zest, parsley, and sausage mixture; stir until mixed, then top with bread crumbs. Microwave on HIGH for 2–3 minutes or until steaming hot. Serve with chips.

Amount per ⅙ recipe serving: Calories 370, Total Fat 20g, Sat Fat 4g, Trans Fat 0g, Chol 40mg, Sodium 1020mg, Total Carb 35g, Fiber 2g, Sugars 3g, Protein 14g, Calc 6%, Vitamin A 0%, Vitamin C 0%, Iron 10%