Cowboy Food

My sister was born on the King Ranch in Texas. She says you can’t call yourself a real Texan if you weren’t born south of the Pecos River, so she is the real deal. Our parents lived in the small town of Kingsville, located within the bounds of the giant ranch, during WW2, and were still there in 1946. Although they moved when my sister was 2 years old, while we were growing up there were always Texas and cowboy references.  So in honor of my only sibling’s birthday tomorrow, I propose a menu of cowboy fare, suitable wherever you live.

Chili-Chile Eggs: 299 calories 11 g fat 3.4 g fiber 16.3 g protein 18 g carbs 235.6 mg Calcium  PB GFChili-chile Eggs

one 2-0z egg                                                                                                                                                             ¼ cup Chili Non Carne                                                                                                                                            1 Tbsp canned green chiles [Hatch brand is the best]                                                                                      salt                                                                                                                                                                             1/8 oz cheddar cheese, grated                                                                                                                              2 oz melon                                                                                                                                                          blackish coffee or blackish tea or lemon juice & hot water                                                                        5-6 oz fruit smoothie or natural apple cider

Whisk the Chili and chiles with the egg. Add salt to your taste. Pour into a lightly-spritzed ramekin and top with the grated cheese. Bake at 350 degrees for 20 minutes. The egg mixture will puff up and be firm to the touch when done. If it is jiggly in the middle, keep baking it. Prep the fruit, brew your beverage, shake or make the smoothie. You are off to a chili start, even if your weather is hot.

Chili non Carne: PB GF   The recipe is my mother’s, except that she used beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.  HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or  use in breakfast as we did today.                                                    1 cup =  133 calories   0.7 g fat    6.3 g fiber    7.1 g protein    9.8 g carbs       70 mg Ca                                             1.5 cups = 199 calories   1.1 g fat   9.1 g fiber   9.4 g protein    14.2 g carb   120 mg CaChili non carne w: melon

 For 1.5 cups chili served with cheese garnish and melon, as in photo:                                       276 calories    9.7 g fat   6.1 g fiber   13.3 g protein    19.4 g carbs   227 mg Calcium

15 oz canned red beans, drained and rinsed                                                                                                 16 oz canned tomatoes – in chunks or diced, not drained                                                                         1 cup chopped onion                                                                                                                                                1 cup green pepper, chopped                                                                                                                                2-3 tsp chili pepper, or more if you like it hotter                                                                                        ½ – 1 tsp ground cumin                                                                                                                                      per serving: 1 Tbsp cheddar cheese, grated, as a garnish              2 oz melon

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top.

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