For fiber recipes

Stuffed Artichokes

5 months ago

Cook : 00:30

Ingredients

Walnuts give this appetizer both crunch and extra fiber.


10 ounces (280 g) frozen spinach
¼ cup (30 g) chopped walnuts
1 cup (235 ml) fat-free evaporated milk
½ teaspoon crushed garlic
1  can  artichoke  bottoms,  drained  andrinsed
2 tablespoons (30 ml) lemon juice
¼ cup (25 g) grated Parmesan cheese

Walnuts give this appetizer both crunch and extra fiber. 10 ounces (280 g) frozen spinach ¼ cup (30 g) chopped walnuts 1 cup (235 ml) fat-free evaporated milk ½ teaspoon crushed garlic 1  can  artichoke  bottoms,  drained  andrinsed 2 tablespoons (30 ml) lemon juice ¼ cup (25 g) grated Parmesan cheese
Stuffed Artichokes

Cook and drain spinach. Process spinachin  blender  with  chopped  walnuts,evaporated milk, and crushed garlic until
coarsely  chopped.  Arrange  artichokebottoms  in  baking  dish  coated  withnonstick vegetable oil spray. Drizzle withlemon  juice.  Stuff  with  spinach  mixtureand  top  with  Parmesan  cheese.  Bake  inoven at 350°F (180°C, gas mark 4) for 20to 25 minutes.

Yield: 4 servings
Each  with:  181  g  water;  301  calories  (44%from fat, 32% from protein, 25% from carb); 25g protein; 15 g total fat; 7 g saturated fat; 4 gmonounsaturated fat; 3 g polyunsaturated fat; 19g carb; 6 g fiber; 9 g sugar; 493 mg phosphorus;701 mg calcium; 2 mg iron; 710 mg sodium; 680mg  potassium;  9058  IU  vitamin  A;  116  mgvitamin E; 9 mg vitamin C; 33 mg cholesterol