Artichoke & tomato bake
1 artichoke of artichoke & tomato bake contains 169 Calories. The macronutrient breakdown is 68% carbs, 17% fat, and 16% protein. This is a good source of fiber (35% of your Daily Value), potassium (17% of your Daily Value), and magnesium (23% of your Daily Value).
- Makes
- 6 artichoke
- Prep Time
- 40 minutes
- Cook Time
- 50 minutes
Ingredients
Directions
- Chop celery, carrots, onions, and mince garlic. Finely grate lemon rind. Combine rind and parsley in a bowl. Set aside. Cut lemon in half and squeeze juice into a large bowl of water.
- Remove artichoke stems. Cut 3 cm from the top of 1 artichoke. Rub cut sides with 1 lemon half. Peel 2 layers of outer leaves or until pale leaves are exposed. Scoop out and discard furry choke from the centre. Place the artichoke in the bowl of lemon water to prevent it going brown. Repeat with the remaining artichokes.
- Drain artichokes. Place in a large saucepan and cover with water. Bring to the boil over high heat. Reduce heat to medium and simmer for 15 minutes or until tender. Drain.
- Meanwhile, heat the oil in a saucepan over medium-low heat. Cook onion, carrot, celery and garlic, stirring, for 5 minutes or until soft. Add tomato. Increase heat to medium-high. Bring to a simmer. Cook for 15 minutes or until thickened. Season with salt and pepper.
- Preheat oven to 180°C. Spoon three-quarters of tomato mixture over base of a 2L (8-cup) capacity baking dish. Arrange artichokes over tomato mixture and fill with remaining sauce. Top with breadcrumbs. Bake for 30 minutes or until the breadcrumbs are golden. Top with the parsley mixture.
Nutrition Facts
For 1 artichoke of artichoke & tomato bake (270g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 169 | |
| Fats | 3g | 4% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 249mg | 11% |
| Carbs | 31g | 11% |
| Net carbs | 22g | |
| Fiber | 10g | 35% |
| Sugar | 6g | |
| Protein | 7g | |
| Calcium | 114mg | 11% |
| Iron | 3mg | 35% |
| Potassium | 803mg | 17% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 803μg | |
| Beta carotene | 2083μg | |
| Caffeine | 0mg | |
| Choline | 55mg | 10% |
| Copper | 0.4mg | 39% |
| Fluoride | 3μg | |
| Folate (B9) | 124μg | 31% |
| Lycopene | 1544μg | |
| Magnesium | 98mg | 23% |
| Manganese | 1mg | 29% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 1mg | 14% |
| Phosphorus | 173mg | 25% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 4μg | 7% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 4142IU | |
| Vitamin A | 208μg | 23% |
| Vitamin B12 | 0.1μg | 2% |
| Vitamin B6 | 0.3mg | 23% |
| Vitamin C | 35mg | 38% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 39μg | 33% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 1g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0.1g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.3g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.2g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
