Your Recipe

Artichokes with Parsley and Preserved Lemon Pesto

Zutat  Menge  Kalorien 
Artischocke 1100g 517kcal
Knoblauch 9g 13kcal
frische Petersilie 30g 11kcal
Zitronenschalen 50.5g 24kcal
Salz, koscher 4g 0kcal

Recipe Instructions:

1/2 cup parsley (I like curly leaf, but flat leaf would probably be fine)
1 teaspoon kosher salt
3 cloves garlic
1/2 a preserved lemon, just the peel
4 medium artichokes (get ones with fat, long stems)

Have some acidulated water ready (water with some lemon or vinegar in it) or a fresh lemon. Trim the artichoke of its leaves, the choke, and the tough woody exterior of the stem. Rub the cut areas once in a while with the lemon or dip in the acidulated water.
When the artichoke is trimmed, cut it into small chunks (~1/8 inch dice) and leave in the acidulated water (or mix with lemon juice) while you make the pesto.
Chop together the parsley, garlic, preserved lemon (or lemon zest), and salt. Chopping the salt with the other ingredients makes the chopping less sticky. I like it slightly chunkier than you can get with a food processor, but if you don't have a big, curved chef's knife, then a processor would work fine.
Drain the artichoke pieces and rinse them off if they've got lemon pips stuck to them. In a medium skillet, heat about a tablespoon of oil over medium-high heat. Saute the artichoke bits until they are softened and beginning to brown.
Add the pesto, mix thoroughly, and saute for another minute or two until fragrant. The garlic will still be fairly raw and spicy. Can be good with a little crumbled feta or chunks of goat cheese.

Nährwertangaben 
Portionsgröße  298 g | ml
Menge pro Portion  141
591
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.5g 1%
Gesättigte Fettsäuren  0.1g 1%
Natrium 657mg 29%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  16g 59%
Zucker  3.3g
Protein  9.5g 19%
Vitamin D 0mcg 0%
Kalzium 152mg 12%
Eisen  4.1mg 23%
Kalium 1088mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 34.704 mcg 4%
Thiamin [B1] 0.217 mg 18%
Riboflavin [B2] 0.201 mg 15%
Niacin [B3] 3.041 mg 19%
Pantothensäure [B5] 1.013 mg 20%
Vitamin B6 0.375 mg 22%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 200.109 mcg 0%
Vitamin C 59.138 mg 66%
Vitamin D 0 mcg 0%
Vitamin E 0.612 mg 4%
Vitamin K 163.738 mcg 136%
Betain 0.55 mg 0%
Cholin 97.155 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.1 g 12%
Sugars 3.3 g 7%
Ballaststoffe  16.5 g 59%
Carbohydrate 30.1 g 0%
Netto-Kohlenhydrate 28.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.018 g 0%
Arginin 0.023 g 0%
Asparaginsäure 0.033 g 0%
Cystein 0.003 g 0%
Glutaminsäure 0.037 g 0%
Glycin 0.015 g 0%
Histidin 0.007 g 0%
Isoleucin 0.014 g 0%
Leucin 0.022 g 0%
Lysin 0.02 g 0%
Methionin 0.005 g 0%
Phenylalanin 0.015 g 0%
Prolin 0.018 g 0%
Serin 0.014 g 0%
Threonin 0.013 g 0%
Tryptophan 0.005 g 0%
Tyrosin 0.008 g 0%
Valin 0.019 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 152.34 mg 12%
Kupfer 0.66 mg 74%
Fluorid 0 mcg 0%
Eisen  4.12 mg 23%
Magnesium 171.21 mg 41%
Mangan 0.75 mg 33%
Phosphor 256.81 mg 21%
Kalium 1088.27 mg 23%
Selen 0.97 mcg 2%
Natrium 657.17 mg 29%
Zink 1.49 mg 14%
andere
Nährstoff Menge  DV
Wasser 251.948 g 0%
Asche 3.382 g 0%