Artichoke & Tomato Bake
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
- 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.
- 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.
- 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.
- 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.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 168 | |
Fats | 3g | 4% |
Saturated fats | 1g | 3% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 247mg | 11% |
Carbs | 31g | 11% |
Net carbs | 21g | |
Fiber | 10g | 35% |
Sugar | 6g | |
Protein | 7g | |
Calcium | 110mg | 11% |
Iron | 3mg | 34% |
Potassium | 795mg | 17% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 803μg | |
Beta carotene | 2141μg | |
Caffeine | 0mg | |
Choline | 55mg | 10% |
Copper | 0.4mg | 39% |
Fluoride | 3μg | |
Folate (B9) | 125μg | 31% |
Lycopene | 1544μg | |
Magnesium | 97mg | 23% |
Manganese | 1mg | 27% |
Niacin | 3mg | 18% |
Pantothenic acid | 1mg | 14% |
Phosphorus | 172mg | 25% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 10% |
Selenium | 4μg | 7% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 23% |
Vitamin A IU | 4239IU | |
Vitamin A | 212μg | 24% |
Vitamin B12 | 0.1μg | 2% |
Vitamin B6 | 0.3mg | 21% |
Vitamin C | 36mg | 40% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 7% |
Vitamin K | 53μg | 44% |
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 | 0.2g | |
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 |