Last time we celebrated the cuisines of the Western Mediterranean, so let’s linger longer in this part of the world. Today we will be in Spain. The breakfast is a variant of our old favorite Tapas dish, Flamenco Eggs. This time it appears in a ScrOmelette. The dinner takes the same flavors of tomato and onion, combines them with garbanzos [Spanish word for ‘chickpea.’] Several varieties of garbanzos are grown around Spain, coming from Andalusia, Extremadura, the Castilian plains, Zamora, and Castile-Leon. These are foods that Hemingway would have loved. Enjoy your day in Espagña.
Flamenco ScrOmelette: 287 calories 7.7 g fat 2.7 g fiber 15 g protein 38.6 g carbs 225 mg Calcium PB GF Tapas flavors in your breakfast scramble. Very good.
1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week 1.5 Tbsp tomato puree ¾ oz bell peppers, chopped 1.5 Tbsp onions, chopped pinch cayenne pepper + pinch parsley + salt to taste 1 oz melon 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water
If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight. Next morning, stir the cooked vegetables in the sauce pan before adding eggs. If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.
Chickpea Ragout with Beef**: GF PB nb: entire batch of Ragout has 484 calories, so divide the whole thing into portions divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs 26 mg Calcium This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes is best prepared as a main course with meat for more protein. [If you want to eat it without the beef, top it with some cheese.] SORRY. NO PHOTO.
½ tsp olive oil ½ cup diced onions ½ cup scallions, chopped 1 Tbsp garlic 2 cups diced tomatoes, fresh or canned and drained 1 and ½ cup chickpeas, drained and rinsed if canned ½ cup chicken stock ½ tsp salt + ½ tsp pepper ** 2 oz lean beef pieces, not ground beef
Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions. If the meat is previously cooked, mix in with the ragout to warm the meat. If the beef is raw, add to the pan along with the tomatoes and chickpeas to cook it.
SHOPPING LIST FOR NEXT WEEK: for one person servings 3 two-oz eggs : 2 whole eggs + one white + one yolk 1-2 shallots 1 slice onion 1/2 clove garlic pinch garlic powder 1 Applegate chicken sausage [33 cal] 1/4 oz mozzarella cheese 2 Tbsp ricotta or cottage cheese, low-fat type 2 0z fruit + 2 oz banana [for smoothie] basil oregano hot pepper flakes parsley salt pepper 2 oz applesauce or 2 oz strawberries [or 1 oz of each] 1/4 cup crab meat 1 scallion 1.5 tsp lemon juice Dijon mustard 1/3 cup chicken stock 1/4 cup fresh bread crumbs 3 oz tomato 4 oz [2 fillets] flounder or sole olive oil 2 tsp butter or olive oil 4 Tbsp white wine 4 oz turkey cutlet 1/4 cup cooked brown rice