I live very close to Castroville, Ca., the artichoke capital of the world, and use them in my recipes all the time. Love their nutty flavor. I add lots of onions, shallots or leeks to most recipes. This really helps to thicken a dish, like my favorite recipe for a good old bowl of soup. Check out the recipe and let me know what you think. Modified from Chef Tony Baker, Montrio Bistro, Monterey, CA. 

Artichoke Heart Soup

From iFatfree | Soups | American

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Easy and quick. A great combination for the busy chef.

Total 00:40

Prep 00:15

Cook 00:25

Low cal Calories 89kcal

fat Total Fat 3g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

High sodium Sodium 1044mg

carbs Total Carbohydrate 16g

Serving size 363g Calories from fat 27kcal Fiber 4g Protein 4g Sugar 4g

6 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 12 oz Artichokes Hearts
• 2 Tsp Virgin olive oil
• 6 oz Yellow onion, medium
• 6 oz Leek
• 1/2 Celery Stalk, chopped
• 2 Garlic Cloves, crushed
• 4 sage leaves, fresh
• 1 Spring Thyme
• 1/2 c Panko Crumbs
• 6 c Fatfree chicken broth

Directions

1. In a large skillet, add oil, onion, c and celery, leek and garlic and sauté until tender and browned. Set aside.
2. In a 2 quart pot, add artichoke hearts, fresh herbs and chicken broth and heat. Add vegetable mixture and simmer another 15 minutes or so.
3. Remove the sage leaves and sprig of thyme and then blend mixture in small batches.
4. Return to pot and add panko crumbs and stir until blended.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

My family loves this seafood stew. Especially this time of year…Dungeness Crab is in season and delicious! No need to cook it with the rest of the seafood as the crab meat is so delicate and really deserves its place as the finishing touch on top of the dish.

California Seafood Soup

From iFatfree | Soups | American

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Over the years I have tried many recipes for seafood stew, Bouillabaisse, or Cioppino, but I like this combination of ingredients best. I deleted potatoes, and oil to reduce calories without compromising taste.

Total 01:00

Prep 00:20

Cook 00:40

cal Calories 205kcal

Low fat Total Fat 2g

sat-fat Free Saturated Fat 0g

Low chol Cholesterol 57mg

sodium Sodium 331mg

Low carbs Total Carbohydrate 13g

Serving size 349g Calories from fat 18kcal Fiber 3g Protein 27g Sugar 7g

8 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• Tomato Base
• 32 oz Canned tomatoes in juice
• 1 lg Red Bell pepper - thinly sliced
• 1 lg Fennel Bulb - thinly sliced
• 2 c Baby portabello mushrooms - coarsely chopped
• 1 White onion - thinly sliced
• 2 T orange Zest
• 1/2 c White wine or Vermouth
• 1 T Herbs de Provence
• 1 t White pepper
• Seafood
• 1 lb Halibut
• 1 lb Snapper
• 4 lg Sea scallops
• 1/4 c crab meat
• 1/4 c licorice liqueur

Directions

1. Cook onions in liquid, water and a few tablespoons of orange juice, for 15 minutes (the liquid makes a thick juice).
2. If you want to brown your onions, let the liquid evaporate and stir continuously to keep onions from sticking. Now add in a bit more water.
3. Once steaming, add red bell pepper, mushrooms, fennel, and simmer on a medium heat for another 10 minutes.
4. Once all vegetables are tender, add orange zest, herbs and pepper, canned tomatoes and juice for another 30 minutes.
5. Turn off heat and let sauce sit a few hours, or even refrigerate overnight. The great thing about this dish is the sauce gets better over time.
6. To finish the dish, add the seafood to ¼ cup of water in a large pan and cook for about 5 minutes.
7. Add Pernod to cooked seafood and allow to flame. The liquor burns off and makes this dish appropriate for anyone to eat!
8. Add seafood mixture to sauce just before serving. This keeps the seafood flavors distinct from the base.
9. The liqueur, tomato base, and tangy citrus create a unique flavor in this seafood soup.
10. Enjoy with French bread (a must with this dish!) and a pinch of crab on top. Bon Appetite!

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

My family loves this seafood stew. Especially this time of year…Dungeness Crab season just opened here in California! No need to cook it with the rest of the seafood as the crab meat is so delicate and really deserves its place as the finishing touch on top of the dish.

Check out the recipe: http://ifatfree.com/recipe/california-seafood-stew

Love, love, love this soup. This is a dish the entire family can eat. Healthy, delicious and easy!

Check out the recipe here - http://ifatfree.com/recipe/1377-2/

My friend Rochelle  just returned from two weeks in Bali. In addition to riding elephants and surfing, she took aBalinese cooking class. The herbs are very similar to what are used inThai dishes – lemongrass, galangal, Kaffir limes and leaves, red chile paste, etc. Not only are they healthy, but have healing qualities too. I use this combination of herbs in Tom Ka Gai soup along with mushrooms and chicken, and my boys love it. Healthy and healing herbs makes a good recipe. Thanks Rochelle for the great tip! Bon Appetit.

Creamy, tangy and a fresh nutty flavor. I live near Castroville (Artichoke capital of the world!) and buy artichokes almost daily during the season. I’ve made many dishes with artichokes but this soup is one of my favorites.