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| Recipe: Artichokes with Garlic and Red Peppers |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 25 min.
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| Ingredients: |
- 1/2 Lbs. frozen artichoke hearts, thawed
- 4 tsp. virgin olive oil
- 1 garlic bulb, cloves separated and peeled
- 2 red bell pepper\cooked, cored, seeded and cut into julienne strips
- 2 tsp. red wine vinegar
- 1/2 cup sun dry tomatoes, chopped
- 1/4 tsp. honey
- 1 shallot, minced
- 1/8 tsp. thyme, or 1/2 tsp. fresh, chopped
- 1/2 tsp. basil, or 2 Tbs. fresh, chopped
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| Cooking Directions: |
Place artichoke hearts in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until tender. Remove steamer basket from saucepan and set aside. Heat oil in a heavy nonstick skillet over low heat. Saute garlic 4-5 minutes, stirring occasionally, or until golden and tender. Season with salt to taste. Transfer garlic to a platter and set aside. Increase heat to medium and saute bell peppers 3-4 minutes. Stir in next 6 ingredients and season with salt and pepper to taste. Add artichoke hearts and saute 3 minutes. Stir in garlic and serve. |
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| Per Serving:
calories 103, fat 5.0g, calories from fat 44%, protein 3.5g, cholesterol 0.0mg, dietary fiber 4.3g
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| Nutrients |
Exchanges |
| Calories |
103 |
Milk Exchanges |
0.0 |
| Protein |
3.5g |
Vegetable Exchanges |
2.3 |
| Carbohydrates |
13.7g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
4.3g |
Bread Exchanges |
0.0 |
| Sugar |
4.8g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
5.0g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
0.8g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
3.5g |
Fat Exchanges |
0.9 |
| Poly-unsaturated Fat |
0.7g |
| % Calories from Fat |
44% |
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| Cholesterol |
0.0mg |
| Sodium |
176.8mg |
| Vitamins |
Minerals |
| Vitamin A |
155.2IU |
Calcium |
32.6mg |
| Thiamin (B1) |
0.7mg |
Copper |
0.7mg |
| Riboflavin (B2) |
0.3mg |
Iron |
1.4mg |
| Niacin (B3) |
1.5mg |
Magnesium |
38.2mg |
| Vitamin B6 |
0.7mg |
Manganese |
0.4mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
72.1mg |
| Vitamin C |
69.1mg |
Potassium |
495.6mg |
| Vitamin E |
1.4IU |
Selenium |
0.9mcg |
| Folate |
87.0mcg |
Sodium |
176.8mg |
| Pantothenic Acid |
0.6mg |
Zinc |
0.5mg |
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