Artichoke and Beans

                                                               Serve as side dish

Ingredients:

1 Frozen bag Artichoke - Defrosted

1 Portabella Mushroom - Sliced

1 Scallion - Diced

1 Onion - Sliced

Olive oil - enough to cover bottom of pan

1 can Goya Navy Beans

3-4 cooked Asparagus - (boil until tender)

Seasonings. Salt, Pepper and Garlic Powder = (SPG)

• Place frozen Artichokes in dish and microwave for 2 min. or until defrosted.
• Place in Strainer and squeeze out excess water. 
• In large frying pan Heat Olive Oil
• Add in Onions and scallions saute until lightly golden
• Add in Mushrooms. cook for another 2 min-  until mushrooms are browned
• (Note: Mushrooms will soak up the Olive Oil so you will need to add a little bit of oil at a time)
• Add in Artichokes and 2 TBS butter and SPG
• Keep Sauteing for about 3 minutes. 
• Add in cooked Asparagus
• Add in Navy Beans. Juice from can also.
• Cook until comes to first boil
• Dinner is finished. 

Artichoke Omelet

                                                                                                Bariatric Friendly


2 Servings

1 Frozen Bag of Artichoke Hearts.  Defrost in microwave                  for 3minutes.
3 Eggs:  Mix in bowl with a dash of Salt, Pepper and Garlic Powder.
3 Tbs Grated Cheese
3 Tbs  Bread Crumb (For Bariatric Friendly do not use breadcrumbs)
1/4 cup of Shredded Mozzarella
Optional: Sauteed Onions or Sauteed sliced garlic



Frozen Artichoke Hearts are very tasty.  My mother - in - law
use to take fresh Artichokes, clean, boil, clean again and then prep them.  Too much work.  These taste just as good. So, I'll take the easy way out.  Sorry, Mom.

1.  In Medium size frying pan, heat Olive Oil,
     approx 1/3 of a cup or less. 

2.  Add in Artichoke Hearts. Temp on Medium high.

3.  Sautee with a dash of Salt, Pepper and Garlic Powder.

4.  Cook until they are a lightly brown as picture shows.
      If Olive Oil drys out add a little bit at a time.

5.  Make sure you have a little bit of Olive Oil in frying pan.

6.  Add in bread crumb and grated Cheese

7.  Swirl and Flip to mix ingredients. Approx. 1 minute.

8.     Lower temp to Medium low.

9.    Add in Egg mixture and then Mozzarella.

10.  Place Cover over pan for about 30 sec.

11.  UnCover and with fork, push egg to side to let uncooked egg

        flow down to the frying pan surface so, it can be cooked.

12.  Cover again and Cook for approx. 2 minutes.



13.   Flip  Egg Omelet to other side. 

       Yes, I did flip it just perfect!!  lol
14.  Cover again and cook until done.  (Your preference)

PERFETTO!!!!

Artichoke Omeletes are so tasty that you don't have to
add Onions or Garlic cloves.  That's optional.