Monday, August 4, 2014

Goes a long way

This is a cheapo recipe for boy-gut-filling burritos.  Now, as the boys will have to be doing this themselves when they move out, I thought that I would write down a detailed recipe for their use.

You will need:
  • Pressure cooker 
  • Big stock pot for frying and mixing
  • Chef's knife
  • Wooden stirring and scraping spoon
  • Measuring cups
  • 2 cups of dried pinto beans ($0.89)
  • 1 cup of uncooked white rice ($0.30)
  • 3 bouillon cubes from the grocery outlet ($0.34)
  • 1 large white onion, chopped ($0.59)
  • 1 tablespoon dried chili powder ($0.06)
  • 1 teaspoon cumin ($0.04)
  • 1 tube of beef chorizo  ($1.38)
  • 10 ounce package of Kale ($2.99)
  • Package of Ten Burrito Shells ($2.19)
  • 1/2 Pound of Cheese ($1.00)**
Material cost $6.79

Soak the beans overnight.  Drain the water (*).  After they are soaked, you will have a yield of around 6 cups.  Put the beans in a pressure cooker with three (3) cups of water, add the bouillon cubes,  the chopped onion, the cumin and the dried chili's.  Bring the pressure cooker up to pressure and cook for thirty minutes.  After thirty minutes, turn off the burner, leave the pot on the burner, and let the pressure cooker lose pressure naturally

Energy cost = 40 minutes at 1200w (est.) at $0.0816/kwh = $0.07, brings total to $6.86

For research purposes, when the pressure had released, I measured the liquid volume left in the cooked beans, three cups in, three cups out.

Fry up the chorizo and put it into the pot with the rice and cheese and while strring frequently to make sure that the rice doesn't stick to the bottom of the pan, bring the pan up to a boiil, cover with a plain lid, then reduce the heat to simmer and let it cook for thirty (30) minutes.  Make sure that you stir it frequently to keep the rice from sticking, you will have to stir a lot at first until the heat bleeds off of the stovetop, but less at the end when it is just simmering.

Chop up the kale and put it into the stock pot, then pull the bean/rice mixture off the burner and dump it into the kale,  mix it thoroughly and put it back on the burner used to simmer the rice.  Turn off the burner at this point and allow the residual heat of the mixture to cook the kale for 1/2 hour.

Energy cost = 30 minutes at 1200w (est.) at $0.0816/kwh = $0.05, brings total to $6.91

Yields around 12 cups of burrito filling.  

Nutritional Data

Rice = 615 calories, 135g carbo, 12g protein, Fat 0g, Fiber 3g, Thiamine, Niacin, Folate,
Beans = 1470 calories, 270g carbo, 90g protein, Fat 6g, Fiber 90g, Thiamine, B6, Folate
Kale = 142 calories, 28g carbo, 9g protein, Fat 3g, Fiber 6g, Vitamin C, Vitamin K, Vitamin A
Velveeta = 640 calories, 24g carbo, 40g protein, Fat 48g, Fiber 0g
Chorizo= 1160 calories, 16g carbo, 36g protein, Fat 12g, Fiber 16g

Filling Total = 3841 calories, 473g carbo, 187 g protein, 69g fat, 115g fiber

A cup of this makes a pretty good sized burrito.

1 cup filling total = 320 calories, 40g carbo, 16 g protein, 6g fat, 10g fiber
Burrito Shell= 180 calories, 31g carbo, 4g protein, 5g fat, 1g fiberFilling Total = 3841 calories, 473g carbo, 187 g protein, 69g fat, 115g fiber

Total serving = 500 calories, 71g carbo, 20g protein, 11g fat, 11g fiber.

12 servings @ $0.58 each.  If you are really poor, this is two days food.


(*)   Make certain you soak and drain.  If not, you will fart like you have never farted before.

(**)  When I went to the cheap food store, they had Velveeta on sale. Now, as cheese, Velveeta is less than optimal.  But as an ingredient, Velveeta is the bomb.  It isn't really any different from cheese when you examine the ingredients.  They use some pretty damn tame preservatives, hell, in different products, the stuff that they use as preservatives are touted as electrolytes, stuff you eat all the time.  The only weird ingredient is the sodium alginate, and since that is taken from seaweed and is used everywhere, I think that I will give it a pass here.

Milk, water, milkfat, whey, milk protein concentrate, whey protein concentrate, sodium phosphate; contains less than 2% of: salt, calcium phosphate, lactic acid, sorbic acid as a preservative, sodium alginate, sodium citrate, enzymes, apocarotenal (color), annatto (color), and cheese culture.

No comments: