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Savory Summertime Recipes with Artichoke Hearts and Tarragon

Spaghetti with Artichoke Hearts (Serving Size: 4) 

Page 69 of The Cancer Nutrition Center Handbook by Carolyn Katzinartichoke-1057520
  • 14 ounce can of artichoke hearts
  • ½ teaspoon salt
  • cloves crushed garlic
  • ½ teaspoon black pepper, fresh ground
  • small chopped onion
  • ¼ cup grated Parmesan cheese
  • tablespoons olive oil
  • egg whites
  • tablespoons fresh chopped parsley
  • ¼ pound spaghetti
  • ½ teaspoon basil

Rinse and quarter the canned artichoke hearts. Heat the olive oil in a skillet and sauté the onion and garlic for 3-4 minutes. Add ½ cup water, parsley, basil, salt and pepper. Simmer for 15 minutes. Boil a large pot of salted water and cook the spaghetti for 8-10 minutes or until cooked. Combine the egg whites and parmesan cheese. Toss the pasta in the mixture. Add the artichoke mixture and reheat. Add extra water if it is too dry. Serve with extra Parmesan cheese as a topping.

Notes:  Excellent source of Vitamin C, B12, B2, Folate, Niacin and Iron. Good source of Vitamin B6, Calcium and Zinc.

Prep Time: 0:30

  • Calories 355             
  • Carbohydrate 56g                
  • Cholesterol 4mg Protein 14g              
  • Fat 9g                                 
  • Dietary Fiber 7g
  • % Calories from fat 23%

This recipe includes a vegetable that supports healthy liver function.  Artichoke hearts contain silymarin, a compound that is similar to one found in milk thistle, a dietary supplement frequently taken to support liver health.   

Spaghetti is delicious if it is made from fresh pasta.  Italian durum wheat has a lower glycemic index and is the preferred form of spaghetti. 

Chicken with Tarragon (Serving Size: 4)

Page 89 of The Cancer Nutrition Center Handbook by Carolyn Katzintarragon-1321381
  • 2 pounds chicken, skinless
  • ½ teaspoon salt
  • 1 ½ tablespoon butter
  • ½ teaspoon black pepper
  • ½ tablespoon olive oil
  • 1 clove crushed garlic
  • 4 sprigs fresh tarragon

Preheat the oven to 325ºF. Crush the garlic into the butter and oil and mix together. Smear this mixture over the breasts of the chicken. Place one sprig of tarragon inside each of the pieces and place them in a baking dish. Cover with a piece of aluminum foil leaving the sides open. Place in the oven for 20 minutes, turning twice. Remove the foil and brown for 5 more minutes or until cooked. Serve with a green salad.

Notes: Excellent source of Vitamin B6 and Niacin. Good source of Vitamin B2 and Iron.

Prep Time: 0:30

  • Calories 166
  • Carbohydrate 2g
  • Cholesterol 70mg
  • Protein 27g
  • Fat 5g
  • Dietary Fiber <1g
  • % Calories from fat 28%

Tarragon Artemeisia dracunculoides is an aromatic culinary herb that forms the basis of many French recipes including Bearnease sauce.  Tarragon supports healthy blood sugar regulation.

For educational sessions conducted by Simms/Mann Center’s Integrative Oncology Specialist Carolyn Katzin, MS, CNS to help you get your nutrition questions answered and to develop an individually tailored plan to optimize wellness, go to:

To schedule an appointment, email

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