Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.9% of RDA
• Calories: 33.1% of RDA
• Carbs: 11.0% of RDA
• Fat (total lipid): 20.0% of RDA
• Fiber: 42.3% of RDA
• Fructose: 0.0% of RDA
• Protein: 11.5% of RDA
• Sodium: 33.5% of RDA
• Sugar: 9.7% of RDA
• Vitamin A (IU): 59.6% of RDA
• Vitamin B6: 249% of RDA
• Vitamin C: 67.5% of RDA
• Iron: 6.8% of RDA
• Magnesium: 18.4% of RDA
• Manganese: 31.4% of RDA
• Niacin: 161% of RDA
• Potassium: 20.2% of RDA
• Zinc: 18.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
30.3
g
30.32
Calories
662
662.175
Fiber
11.8
g
11.839
Iron
1.28
mg
1.284
Protein
13.0
g
12.984
Sodium
453
mg
452.909
Sugars
3.03
g
3.032
Fat (total lipid)
12.2
g
12.195
N
0
0
artichoke (medium)|lemon|pinenut|green olive|parsley (fresh)|whole wheat bread crumb|nutritional yeast|salt|red chili flake
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PREPARATION
1.
Preheat oven to 350 F.
TO PREPARE THE ACIDULATED "BATH"
2.
Zest the lemons. Reserve the lemon zest for the filling.
3.
In a large bowl, combine the juice of both lemons with about 8 cups cold water. This is your acidulated bath for your artichokes.
PREPARING THE ARTICHOKES
4.
Work with one artichoke at a time. Cut off the woody end. Use a sharp paring knife (or bird's beak knife) to peel the stem.
5.
Peel off any tough outer leaves.
6.
Cut off the bottom stem of the artichoke to create a flat surface. Save the stem.
7.
Use a serrated knife to cut off the top 1/3 of the artichoke.
8.
Use your fingers to spread the leaves open and reveal the inner pink thistle.
9.
Use a spoon (serrated, if possible) to scoop out the pink thistle. This artichoke is ready.
10.
Place your finished artichoke and stem in the acidulated bath while you repeat the process for the remaining artichokes.
MAKING THE FILLING
11.
toast the pine nuts at 350F for 4-5 minutes, just until golden. Be careful, as these can burn quickly!.
12.
Remove from the oven and turn the temperature up to 400F.
13.
Roughly chop the parsley, toasted pine nuts, and olives.
14.
In a medium bowl, combine the chopped parsley, olives, and pine nuts with the bread crumbs, and nutritional yeast. Stir well to combine.
STUFF AND BAKE THE ARTICHOKES
15.
Take about 1/4 of the breadcrumb mixture and stuff it into one of your prepped artichokes. Really press the mixture in well.
16.
Repeat with remaining artichokes, using up all of the breadcrumb mixture.
17.
Place the stuffed artichokes into a baking dish. Add the stems to the dish.
18.
Pour about 2 cups of the acidulated water over the artichokes.
19.
Sprinkle the artichokes with the red chile flake.
20.
Cover and bake at 400 F for 30 minutes.
21.
Remove the cover and bake another 20-25 minutes.
22.
Serve one heart with the juices from the baking dish.
NOTES, TIPS, TRICKS, HINTS, ETC:
You can make a double-batch of the breadcrumb stuffing mixture and freeze extras. You can use it as a stuffing for other vegetables, like zucchini, eggplant, or Portobello mushroom caps.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 662
Protein 13.0 g
Carbohydrates 30.3 g
Iron 1.28 mg
Fiber 11.8 g
Calcium 58.8 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
