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Old 10-01-2007, 01:16 PM   #1
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Help with Artichoke-Parsley Cheese Squares

This recipe is from the Atkins website. I'm looking for ways to cook frozen artichoke hearts (bought some and now don't know what to do with them!) Regarding this particular recipe: I don't have soy flour and don't especially want to use/buy it. What might substitute? Almond flour, thickener, protein powder? Could I just skip it?
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* 2 tablespoons olive oil
* 3 green onions, finely chopped (about 1/2 cup)
* 1 tablespoon chopped garlic
* 1 package (9 ounces) frozen artichokes, thawed, drained and chopped
* 1/2 teaspoon dried oregano
* 1/4 teaspoon crushed red pepper flakes
* 4 large eggs, beaten
* 8 ounces Monterey jack cheese or pepper jack cheese, shredded
* 2 tablespoons Soya powder
* 2 tablespoons fresh parsley, chopped
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground pepper

1. Preheat oven to 325F. In a medium skillet over medium-high heat, heat oil and saut green onion until softened, about 4 minutes. Add garlic and saut until aroma is released, about 30 seconds. Add artichokes, oregano and pepper flakes and cook until artichokes are warmed through, about 2 minutes. Allow to cool slightly, about 5 minutes.
2. In a large bowl, gently whisk eggs, cheese, bake mix, parsley, salt and pepper until well-combined. Using a wooden spoon, stir in artichoke mixture.
3. Pour artichoke batter into an 8 square baking dish and bake 30 minutes, until set and slightly golden on top. Cool slightly before cutting into squares.
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Old 10-01-2007, 02:09 PM   #2
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Well, what's interesting is that in the instructions it asks you to add the "bake mix" - I assume that since Atkins no longer makes/sells their Bake Mix, somebody has gone through the recipes and substituted "soya powder" wherever it said "Bake Mix" - but neglected to change it in the Directions.

So, I'd probably use Carbquik in its place - if you don't have that, then probably the almond flour and maybe a pinch of baking powder. It's only 2 tablespoons total, you MIGHT be able to get away without it at all! Let us know how this turns out!

Another thing that I like to do with those frozen artichoke hearts - let them thaw out and drain, beat up an eggwhite til frothy, pour that over the chokes in a large bowl and toss to coat. Then put them into a ziploc bag with half Carbquik/half Parm cheese (the green can kind) and seal and shake til they're all well-coated. (You can do it with all Parm too.) Place them in a single layer on a baking sheet (I line mine with nonstick foil, makes cleanup a breeze) and bake at 400*, turning as needed, til lightly browned all over. They're crispy and yummy!
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Old 10-01-2007, 04:01 PM   #3
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Well,you could use protein powder or add a little cream cheese and another eggif you didn't want to use carbquick,it's just being used for the binder.I loveartichokes I made a greek salad with them todayGood luck
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Old 10-01-2007, 05:32 PM   #4
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Charski, I didn't notice that! Good eye. I am still pretty early in my LC journey and I haven't played with things like Carbquick. Since I'm not losing for %#@ I'm not going to add it yet.

Artichokes rock!
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Old 10-01-2007, 07:17 PM   #5
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You know what I think I'd do? After reading this recipe again - add 2 tablespoons of Parm cheese - the green can kind. That will bind it and probably also add a good flavor!
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Old 10-01-2007, 07:50 PM   #6
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I think 2 or 3 tablespoonfuls of flax meal might work for a binder, as well.
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