Artichokes with Pesto-Cannellini Spread

Very Healthy
Health score
100%
Artichokes with Pesto-Cannellini Spread
45 min.
3
306kcal

Suggestions

Ingredients

  • medium artichokes 
  • tablespoon balsamic vinegar 
  • 16 ounce .5 can cannellini beans white drained canned
  • 0.3 cup parsley fresh chopped
  • tablespoons italian-seasoned breadcrumbs 
  • tablespoons juice of lemon 
  • 0.5 ounce parmesan cheese finely grated
  • tablespoon commercial pesto sauce 
  • tablespoons water 

Equipment

  • bowl
  • dutch oven

Directions

  1. Cut off stems of artichokes; remove bottom leaves. Trim about 1/2 inch from top of each artichoke.
  2. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water.
  3. Add juice to water; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until a leaf near the center of artichoke pulls out easily.
  4. Place artichokes, stem sides up, on a rack to drain.
  5. Remove bottom leaves and tough outer leaves from artichokes; remove fuzzy thistle from bottoms with a spoon.
  6. Mash beans in a medium bowl; stir in parsley and remaining ingredients. Spoon bean spread into centers of artichokes.

Nutrition Facts

Calories306kcal
Protein22.32%
Fat11.84%
Carbs65.84%

Properties

Glycemic Index
48.33
Glycemic Load
10.28
Inflammation Score
-9
Nutrition Score
26.802174128916%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
1.45mg
Naringenin
16.14mg
Apigenin
20.35mg
Luteolin
3mg
Kaempferol
0.07mg
Myricetin
0.74mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:305.99kcal
15.3%
Fat:4.23g
6.51%
Saturated Fat:1.32g
8.23%
Carbohydrates:52.97g
17.66%
Net Carbohydrates:38.2g
13.89%
Sugar:3.34g
3.71%
Cholesterol:4.58mg
1.53%
Sodium:351.01mg
15.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.95g
35.91%
Vitamin K:108.48µg
103.31%
Manganese:1.19mg
59.61%
Fiber:14.77g
59.08%
Folate:203.14µg
50.78%
Magnesium:162.47mg
40.62%
Iron:6.89mg
38.3%
Potassium:1228.1mg
35.09%
Copper:0.68mg
33.83%
Vitamin C:25.68mg
31.12%
Phosphorus:299.26mg
29.93%
Calcium:237.89mg
23.79%
Vitamin B1:0.31mg
20.62%
Zinc:2.68mg
17.9%
Vitamin B6:0.29mg
14.31%
Vitamin A:592.98IU
11.86%
Vitamin B2:0.19mg
11.22%
Vitamin E:1.53mg
10.21%
Vitamin B3:2mg
9.99%
Selenium:5.99µg
8.56%
Vitamin B5:0.8mg
8.02%
Vitamin B12:0.09µg
1.45%
Source:My Recipes