Artichoke & Tomato Bake
Per 1 serving · 261 g · 13 ingredients
of a 2,000 cal day
- Protein7.1g16% of calories
- Carbs30g67% of calories
- Fat3.4g17% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Artichoke & Tomato Bake (261 g) has 166 calories, with 7.1 g of protein, 30 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (67% of calories). It is high in dietary fiber (34% DV), Vitamin A (24% DV) and Vitamin C (33% DV).
High in
20%+ of the daily value
- Dietary fiber34%
- Vitamin A24%
- Vitamin C33%
- Vitamin K44%
- Thiamine24%
- Vitamin B622%
Good source of
10–19% of the daily value
- Riboflavin (B2)10%
- Niacin18%
- Pantothenic acid14%
- Choline10%
- Calcium11%
- Potassium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tsp Lemon zest
⅓ tbsp Parsley
⅔ tsp Lemon juice
1 artichoke, medium Artichoke
³⁄₁₆ tbsp Olive oil
³⁄₁₆ medium Onion
³⁄₁₆ cup chopped Carrots
³⁄₁₆ stalks, large (11 inches long) Celery
⅓ cloves, minced Garlic
⅓ cup, chopped or sliced Tomatoes- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅛ cup Breadcrumbs
Directions
- 1
Preheat oven to 350°F.
- 2
Chop celery, carrots, and onions. Mince garlic. Combine lemon zest with parsley in a bowl. Set aside. Squeeze lemon juice into a separate large bowl of water.
- 3
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.
- 4
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.
- 5
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.
- 6
Spoon three-quarters of the tomato mixture over the base of a 2-quart (8-cup) capacity baking dish. Arrange artichokes over the tomato mixture and fill with remaining sauce.
- 7
Top with breadcrumbs. Bake for 30 minutes or until breadcrumbs are golden.
- 8
Serve garnished with parsley mixture.
Vitamins & minerals
Amounts for 1 serving (261 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 212 μg | 24% |
| Vitamin C | 29 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 125 μg | 31% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 106 mg | 11% |
| Iron | 3 mg | 33% |
| Potassium | 781 mg | 17% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 170 mg | 24% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 38% |
| Manganese | 1 mg | 27% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 802 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 2,140 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 1,544 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 8 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Artichoke & Tomato Bake?
One serving of Artichoke & Tomato Bake (1 serving) has 166 calories, which works out to 64 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Is Artichoke & Tomato Bake high in protein?
Not especially. It has 7.1 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Artichoke & Tomato Bake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Artichoke & Tomato Bake?
273 mg per serving.
How much sugar is in Artichoke & Tomato Bake?
5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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