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Tuna and Parmesan-Stuffed Artichokes – Roasted with Breadcrumbs Weight Loss Recipe

Last Updated on November 19, 2024 by Arif Chowdhury

If you’re on a quest for a nutritious and satisfying dish that keeps your taste buds tingling while also aiding your weight loss journey. Tuna and Parmesan-Stuffed Artichokes are not just a feast for the eyes; they bring together the delightful earthiness of artichokes with the savory flavors of tuna and Parmesan.

This recipe is not only healthy but also easy to prepare, making it perfect for any meal of the day.

So, let’s dive into the world of artichokes and discover how this unique dish can be a game-changer in your kitchen!

The Nutritional Power of Artichokes

Artichokes are often overlooked in the vegetable aisle, but they pack a powerful punch when it comes to nutrition. Did you know that one medium artichoke contains about 60 calories and is rich in fiber?

In fact, artichokes are among the highest fiber vegetables, contributing to a healthy digestive system. Additionally, they are loaded with antioxidants, which can help fight inflammation and protect your body from harmful free radicals.

Furthermore, artichokes are a great source of vitamins C and K, folate, and magnesium, making them a fantastic choice for those looking to enhance their diet with nutrient-dense foods.

Combining them with tuna, which is high in protein and omega-3 fatty acids, creates a balanced meal that’s not only filling but also beneficial for heart health.

Why Tuna and Parmesan?

Tuna is often hailed as a weight loss superstar. A 3-ounce serving of canned tuna contains around 22 grams of protein while being low in calories, which can help keep you feeling full longer.

When paired with Parmesan, a hard cheese that adds a burst of flavor, you’ll be able to satisfy your cravings without derailing your healthy eating plan. Parmesan cheese offers calcium and protein, making it a delicious and nutritious addition to this dish.

Ingredients You’ll Need

To make Tuna and Parmesan-Stuffed Artichokes, gather the following ingredients:

For the Artichokes:

  • 2 large artichokes
  • 1 lemon (for juice)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

For the Filling:

  • 1 can (5 ounces) tuna in water, drained
  • ½ cup grated Parmesan cheese
  • ½ cup breadcrumbs (whole wheat preferred)
  • 2 tablespoons fresh parsley, chopped
  • 1 clove garlic, minced
  • 1 tablespoon capers, drained and chopped (optional)
  • 1 tablespoon mayonnaise (optional for creaminess)
  • Salt and pepper to taste

Preparing the Artichokes

  • Clean the Artichokes: Begin by rinsing the artichokes under cold water. Use kitchen scissors to trim the sharp tips of the leaves. Cut about an inch off the top of each artichoke to remove the thorny part.
  • Prepare the Cooking Water: In a large pot, bring water to a boil and add the juice of one lemon. This will help prevent the artichokes from browning and add a hint of flavor.
  • Steam the Artichokes: Place the artichokes in the boiling water, stem side down. Cover and steam for about 30-40 minutes, or until the outer leaves can be easily pulled away. The cooking time may vary depending on the size of the artichokes.
  • Cool Down: Once cooked, remove the artichokes from the pot and let them cool slightly. This will make them easier to handle.

Making the Filling

While the artichokes are steaming, you can prepare the filling.

  • Mix Ingredients: In a mixing bowl, combine the drained tuna, grated Parmesan cheese, breadcrumbs, chopped parsley, minced garlic, capers, and mayonnaise (if using). Season with salt and pepper to taste.
  • Combine Well: Use a fork to mix everything together until well combined. The mixture should be somewhat moist but not too wet.

Stuffing the Artichokes

  • Open the Leaves: Once the artichokes are cool enough to handle, gently pull the leaves apart to create space for the stuffing. You can also use a spoon to scoop out the fuzzy choke in the center.
  • Stuff Generously: Using a spoon, fill each artichoke half with the tuna and Parmesan mixture. Pack it in well, as it will hold up during baking.
  • Drizzle with Olive Oil: Place the stuffed artichokes in a baking dish and drizzle with olive oil. Sprinkle a little extra Parmesan on top for that golden cheesy crust.

Baking the Artichokes

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Bake: Place the baking dish in the oven and bake for about 20-25 minutes, or until the tops are golden and crispy.
  • Serve: Remove from the oven and let them cool for a few minutes before serving. These stuffed artichokes make a fantastic appetizer or a light meal!

Nutritional Benefits of the Dish

This Tuna and Parmesan-Stuffed Artichokes recipe not only tastes amazing but also provides a wealth of health benefits. Here are some highlights:

  • High in Protein: With tuna and Parmesan, this dish is packed with protein, which is essential for muscle maintenance and can help you feel satiated.
  • Rich in Fiber: Artichokes are an excellent source of dietary fiber, which aids digestion and can help manage weight effectively.
  • Low in Calories: This dish is relatively low in calories, making it an ideal choice for those looking to shed some pounds without feeling deprived.

Serving Suggestions

These stuffed artichokes can be enjoyed on their own, but you can also add some fresh salad on the side for a complete meal. A simple arugula salad with lemon vinaigrette complements the flavors beautifully.

Additionally, consider serving with a side of whole grain bread or roasted vegetables for added nutrition.

Storage Tips

If you happen to have leftovers (though we doubt you will!), store them in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven to retain their crispiness.

Bottom Line

Tuna and Parmesan-Stuffed Artichokes are a delightful way to enjoy a healthy meal that’s packed with flavor and nutrients.

Whether you’re looking for a unique appetizer or a satisfying main dish, this recipe fits the bill perfectly. So, next time you’re at the grocery store, don’t overlook the artichokes—this dish might just become your new favorite!

By incorporating this tasty and nutritious recipe into your meal rotation, you’ll not only enjoy a delicious dish but also support your weight loss goals. Happy cooking!