Artichoke, Fennel, and Tricolor Tomato Salad

Artichoke, Fennel, and Tricolor Tomato Salad

Active Time: 20 minutes | Total Time: 20 minutes

Serves:

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Added by Healing Gourmet
on July 25, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Drain artichokes, reserving liquid. In a wide, shallow bowl, whisk 1/4 cup artichoke marinade (discard remainder or save for other uses), vinegar, mustard, and garlic. Rinse and drain fennel. Cut off and save a few feathery green leaves for garnish. Trim off and discard remaining stalks, root end, and any bruised areas. Cut head in half lengthwise across widest dimension, then cut each half crosswise into paper-thin slivers. Add fennel, tomatoes, olives, basil, onion, and artichoke hearts to dressing in bowl. Mix gently to coat. Garnish salad with reserved fennel leaves. Add pepper to taste.

The Benefits

*Excellent Source of: Vitamin C, Vitamin K
*Good Source of: Fiber, Potassium, Vitamin A, Folate, Manganese
*Preferences: Low Carbohydrate, Low Cholesterol, Low Fat, Low Sugars, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 6.58

Calories: 58

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	1.8 g	*
Saturated Fat	0.24 g	*
Monosaturated Fat	1.1 g	*
Polyunsaturated Fat	0.25 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	33 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	9.9 g	*
Sugars	3.6 g	*
Fiber	3.8 g	*
Protein	2.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	932 IU	19%
Vitamin C	17 mg	28%
Vitamin D	0 IU	0%
Vitamin E	0.8 IU	3%
Vitamin B6	0.13 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	23.1 mg	29%
Folate	42.1 mcg	11%
Niacin	0.97 mg	5%
Riboflavin	0.05 mg	3%
Thiamin	0.07 mg	5%
MINERALS
Calcium	46.4 mg	5%
Copper	0.1 mg	5%
Iron	1.4 mg	8%
Magnesium	36.7 mg	9%
Manganese	0.26 mg	13%
Phosphorous	62.2 mg	6%
Potassium	379.5 mg	11%
Selenium	0.78 mcg	1%
Sodium	174.8 mg	7%
Zinc	0.42 mg	3%
PHYTONUTRIENTS
Alpha-carotene	90.3 mcg
Beta-carotene	512.4 mcg
Beta-cryptoxanthin	2.8 mcg
Lutein + zeaxanthin	488.5 mcg
Lycopene	2300.3 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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