Artichoke & Tomato Bake

Fat 17%Carbs 68%Protein 16%
Percent Calories

1 serving of artichoke & tomato bake contains 168 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 servings
Prep Time
40 minutes
Cook Time
50 minutes

Ingredients

Directions

  1. Chop celery, carrots, and onions; mince garlic. Finely grate lemon rind and combine with parsley in a bowl. Set aside. Halve the lemon and squeeze juice into a large bowl of water.
  2. Remove artichoke stems and cut 3 cm from the top of each artichoke. Rub cut sides with a lemon half. Peel away outer leaves until pale leaves are exposed. Remove and discard the furry choke from the center. Place artichokes in lemon water to prevent browning. Repeat with remaining artichokes.
  3. Drain artichokes and place in a large saucepan. Cover with water, bring to a boil over high heat, then reduce to medium and simmer for 15 minutes or until tender. Drain.
  4. Heat oil in a saucepan over medium-low heat. Cook onion, carrot, celery, and garlic, stirring for 5 minutes or until soft. Add tomatoes, increase heat to medium-high, and bring to a simmer. Cook for 15 minutes or until thickened. Season with salt and pepper.
  5. Preheat oven to 350°F. Spoon three-quarters of the tomato mixture over the base of a 2L (8-cup) capacity baking dish. Arrange artichokes over the tomato mixture and fill with remaining sauce. Top with breadcrumbs. Bake for 30 minutes or until breadcrumbs are golden. Top with parsley mixture.

Nutrition Facts

For 1 serving of artichoke & tomato bake (270g)

NutrientValue%DV
Calories168
Fats3g 4%
Saturated fats1g 3%
Trans fats0g
Cholesterol0mg 0%
Sodium247mg 11%
Carbs31g 11%
Net carbs21g
Fiber10g 35%
Sugar6g
Protein7g
Calcium110mg 11%
Iron3mg 34%
Potassium795mg 17%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene803μg
Beta carotene2141μg
Caffeine0mg
Choline55mg 10%
Copper0.4mg 39%
Fluoride3μg
Folate (B9)125μg 31%
Lycopene1544μg
Magnesium97mg 23%
Manganese1mg 27%
Niacin3mg 18%
Pantothenic acid1mg 14%
Phosphorus172mg 25%
Retinol0μg
Riboflavin (B2)0.1mg 10%
Selenium4μg 7%
Theobromine0mg
Thiamine0.3mg 23%
Vitamin A IU4239IU
Vitamin A212μg 24%
Vitamin B120.1μg 2%
Vitamin B60.3mg 21%
Vitamin C36mg 40%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 7%
Vitamin K53μg 44%
Zinc1mg 10%
Sugars
Sugar6g
Sucrose1g
Glucose2g
Fructose2g
Lactose0g
Maltose0.3g
Galactose0.1g
Starch8g
Fats
Saturated fats1g 3%
Monounsaturated fats2g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.1g
Aspartic acid0.2g
Cystine0.1g
Glutamic acid1g
Glycine0.1g
Histidine0g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.2g
Lysine0.1g
Methionine0g
Phenylalanine0.1g
Proline0.2g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.1g

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