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Servings: 1
16 g protein
37 g carbs
2 g fat
221 kcal

Cannellini beans are extremely nutritious in that they contain high quality protein, copper, iron and calcium. Eating cannellini beans provides antioxidants to the body, helps prevent damage to cells and strengthens the immune system of the body. Artichokes are rich in essential nutrients like copper, iron, manganese, potassium, calcium, vitamin B6, vitamin C and vitamin K. Including artichokes in your diet helps to produce red blood cells and control the blood pressure levels in the body.

Bodybuilding Brandade of White Beans with Baby Artichokes

Ingredients for Prepare servings servings with these ingredients

  • oz
    2 x tsp Thyme, fresh
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    2 x tbsp Parsley, fresh
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    0.5 x cup SWANSON BROTH, Vegetable Broth
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    1 x tbsp chopped Shallots, raw
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    1 x 1/2 cup rose wine
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    cannelloni beans
    Per serving 9 g protein 13g carbs 1 g fat
  • oz
    0.5 x tsp Lemon rind, grated
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    2 x tsp Rosemary, fresh
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    0.6 x 1 cup Water
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    4 x cloves Garlic, raw
    Per serving 0 g protein 2g carbs 0 g fat
  • oz
    2 x cup, chopped Onions, raw
    Per serving 1 g protein 5g carbs 0 g fat
  • oz
    1 x tsp Oil, olive, salad or cooking
    Per serving 0 g protein 0g carbs 1 g fat
  • oz
    1 x spray , about 1/3 second Oil, PAM cooking spray, original
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    2 x Pound Artichokes, baby
    Per serving 6 g protein 16g carbs 0 g fat
Per serving
kcal
g protein
g carbs
g fat

Instructions

  • Heat the grill to a set temperature.
  • Cut the stems of artichokes and remove their bottom and outer leaves.
  • Now place the artichokes in a pot that is filled with 2/3rd water and bring to boil.
  • Cover the pot and simmer for at least 20 minutes. Then drain excess water and cut artichokes lengthwise.
  • Place the artichokes halves on the heated grill and grill for at least 4 minutes on both sides.
  • Heat a little oil in a large pan over medium heat. Add onion to pan and saute for at least 4 minutes. Then add garlic and continue to saute for another 4 minutes.
  • Add water, cannellini beans, lemon rind and rosemary and continue to cook for 2 more minutes. Now transfer the bean mixture in a blender and process until you get a smooth mixture.
  • In a small pan, combine shallots, sliced garlic and wine. Bring the mixture to boil and then simmer for at least 4 minutes. Now add vegetable broth and simmer for at least 3 minutes.
  • Transfer ½ cup bean mixture into 6 bowls each and top each of these bowls with 2 artichoke halves.
  • Drizzle 1 ½ tbsp broth mixture over each serving. Just before serving, sprinkle ¼ tsp thyme and 1 tsp parsley.

Nutritional Facts

per 1 serving size (unscaled)


Amount Per Serving


Calories 221 kcal

Calories from Fat 18


% Daily Values*


Total Fat 2 g

2.86%


Saturated Fat 0.12 g

0.5%



Polyunsaturated Fat 0.1 g



Monounsaturated Fat 0.5 g



Cholesterol 0 mg

0%



Sodium 82 mg

3.57%



Potassium 113 mg



Total Carbohydrate 37 g

11.94%


Dietary Fiber 1.12 g

3.5%



Sugars 2.63 g

2.92%



Protein 16 g


Vitamin A 0.44%

Vitamin C 8.75%


Calcium 2.5%

Iron 0%


* Nutritional Values are estimated and may vary

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