Healthy Lunch Ideas:
Marinated Artichoke Squares


If you're looking for some new healthy lunch ideas, you'll want to try these!

Marinated Artichoke Squares are so versatile! They make a delicious lunch or snack. Served with a salad and a serving of rice, they make a nice light supper. In the summer, they are good picnic food.

marinated artichoke hearts squares



I often take these to potlucks, and they are always a hit.

These are delicious hot, straight out of the oven. They are also good cold, packed in a lunchbox.




Check that you have these staples at home

  • in the cupboard

    • jars of marinated artichoke hearts
    • dried parsley
    • garlic
    • dried oregano
    • pepper

  • in the fridge or freezer

    • Cheddar cheese
    • onions
    • eggs
    • bread crumbs

Get out your equipment

  • Essential

    • a mixing bowl
    • a grater
    • a cutting board and sharp knife
    • measuring cups and spoons
    • a rectangular baking pan

  • Nice to have but not necessary

    • kitchen shears
    • a garlic press (if not, use a sharp knife to mince the garlic)
    • a spatula for spreading the batter evenly (the back of a spoon works fine, too)





    The recipe

    1 jar (6 oz/170 mL) marinated artichoke hearts, drained

    1 jar (6 oz/170 mL) marinated artichoke hearts, undrained

    2 cups/500 mL grated Cheddar cheese

    1/2 cup/125 mL chopped onion

    4 eggs, beaten

    1/4 cup/60 mL bread crumbs

    1 Tbsp/15 mL dried parsley

    1 clove garlic, pressed

    1 tsp/5 mL dried oregano

    1/4 tsp/1 mL pepper

    Preheat oven to 350F/175C.

    Put the drained artichokes and the undrained artichokes into a bowl.
    Cut them into bite-sized pieces. (I use kitchen shears.)

    Add the rest of the ingredients.
    Mix well.

    Pour the mixture into a 9 x 13 inch/24 x 34 cm baking pan.
    Spread evenly.

    Bake for 30 minutes.




    Substitutions

    • Use about 3 Tbsp/45 mL fresh parsley instead of dried parsley.

    • Use 1 Tbsp/15 mL fresh oregano instead of dried oregano.

    Ideas for making this recipe your own

    • Make your own seasoned bread crumbs.

    • Use another hard cheese in place of the Cheddar. How about Swiss, or mozzarella, or your favorite?

    Tips

    • If you are able to find marinated artichoke hearts in a larger jar, buy it! It will be more economical than the small jars.

      one 6 oz jar = 1 cup artichokes and 1/4 cup liquid

      one 170 mL jar = 250 mL artichokes and 60 mL liquid

    • I use kitchen shears to cut the artichokes into bite-sized pieces.

    • Be sure to use marinated artichoke hearts (usually sold in glass jars where I live) rather than plain artichokes, which usually come in cans.

    • I keep bread crumbs in the freezer so that they will stay fresh. Bread crumbs stored at room temperature go stale and bad-tasting very quickly.





    If you enjoy this recipe, you may also like these other healthy lunch ideas:

    • Sushi Pockets
    • Avocado-Salmon Sandwiches

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