Artichokes and Green Beans

Health score
19%
Artichokes and Green Beans
30 min.
5
175kcal

Suggestions

Discover the delightful fusion of flavors in our Artichokes and Green Beans recipe! This delectable side dish, perfect for serving five, is not only simple and quick to prepare (just 30 minutes!), but it's also packed with nutrition. Each serving comes in at a modest 175 calories, making it a guilt-free addition to your meal.

Dive into a symphony of textures and tastes with this dish. The tender, crisp-cooked green beans are steamed to perfection, retaining their vibrant color and freshness. Paired with the rich, earthy taste of artichoke hearts, this recipe promises a gourmet experience. The addition of garlic and onion, sautéed to golden perfection, adds depth and aroma that will have your taste buds dancing.

But wait, there's more! The recipe introduces a delightful crunch with the toasted breadcrumbs, and a touch of Parmesan cheese adds a luxurious, nutty flavor that ties everything together. The caloric breakdown is well-balanced, ensuring you can enjoy this dish without any guilt. With only 13.85% of the calories coming from protein, 38.93% from fat, and 47.22% from carbs, it's a perfect side that complements any main course.

So, why not spice up your next meal with this flavor-packed, nutritious side dish? It's easy, it's quick, and it's undeniably delicious. Get ready to impress your family and friends with this culinary gem. Happy cooking!

Ingredients

  • 14 ounces artichoke hearts rinsed drained quartered canned
  • 0.5 cup breadcrumbs soft
  • 1.3 pounds green beans fresh trimmed
  •  garlic clove minced
  • tablespoons olive oil divided
  • 0.7 cup onion finely chopped
  • 0.3 cup parmesan shredded
  • 0.1 teaspoon pepper 
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • steamer basket

Directions

  1. Place beans in a steamer basket.
  2. Place in a saucepan over 1 in. of water; bring to a boil. Cover and steam for 6-8 minutes or until crisp-tender.
  3. Remove from the heat and set aside.
  4. In a nonstick skillet, toast bread crumbs over medium heat in 1 tablespoon oil; set aside. In the same skillet, saute onion and garlic in remaining oil until tender.
  5. Add the artichokes, salt, pepper and reserved beans. Cook and stir over low heat until heated through. Before serving, sprinkle with cheese and toasted bread crumbs.

Nutrition Facts

Calories175kcal
Protein13.85%
Fat38.93%
Carbs47.22%

Properties

Glycemic Index
32.4
Glycemic Load
2.77
Inflammation Score
-7
Nutrition Score
11.508695687289%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
1.07mg
Kaempferol
0.65mg
Myricetin
0.16mg
Quercetin
7.44mg

Nutrients percent of daily need

Calories:174.79kcal
8.74%
Fat:7.74g
11.91%
Saturated Fat:1.79g
11.19%
Carbohydrates:21.12g
7.04%
Net Carbohydrates:15.96g
5.8%
Sugar:5.93g
6.59%
Cholesterol:3.4mg
1.13%
Sodium:576.4mg
25.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.19g
12.39%
Vitamin K:53.11µg
50.58%
Fiber:5.16g
20.63%
Manganese:0.39mg
19.47%
Vitamin C:15.6mg
18.91%
Vitamin A:822.25IU
16.45%
Vitamin B1:0.21mg
14.03%
Folate:53.41µg
13.35%
Calcium:127.26mg
12.73%
Vitamin B2:0.18mg
10.86%
Vitamin B6:0.21mg
10.53%
Phosphorus:102.79mg
10.28%
Iron:1.82mg
10.13%
Magnesium:37.57mg
9.39%
Vitamin E:1.3mg
8.64%
Potassium:299.34mg
8.55%
Vitamin B3:1.59mg
7.96%
Selenium:4.72µg
6.75%
Copper:0.12mg
5.91%
Zinc:0.61mg
4.07%
Vitamin B5:0.37mg
3.68%
Vitamin B12:0.1µg
1.63%