Last week, I purchased chicken tenders for the bargain price of $3.00 for about a pound. Remember, Veganomics is not about vegan eating, but rather a healthy lifestyle on a healthy budget that’s also good for the planet. Sometimes it is hard to hit all three, but I think this recipe comes close.

The sauce for this recipe was inspired by Giada De Laurentiis from Everyday Italian. Her original recipe was Balsamic BBQ, and you know how much I love balsamic vinegar. I did adjust some of the amounts though. Rather than traditional grilled BBQ Chicken, I created a stir-fry for an all-in-one meal.

Above: Looks better than take-out. Careful, it’s hot!

BBQ Chicken Stir-Fry

1 lb chicken breasts, cut into bite-sized pieces
1 tbsp cornstarch
1 large head of broccoli, cut or broken into small pieces
1 small onion, such as Vidalia, coarsely chopped
4 green onions, green and white parts, chopped
1-2 tbsp vegetable oil
3/4 cup ketchup
1/2 cup balsamic vinegar
1/3 cup brown sugar
1 garlic clove, minced
1 tbsp Worcestershire sauce
1 tbsp Dijon or spicy brown mustard 
3/4 tsp salt, divided 
1/2 tsp black pepper

To make BBQ sauce: In a small saucepan, combine ketchup, vinegar, brown sugar, garlic, Worcestershire sauce, mustard, 1/2 tsp salt, and pepper. Whisk together and set over medium heat. Bring to a boil, stirring occasionally, and reduce heat to a simmer. Simmer sauce for 10-15 minutes, until it has reduce by half.

Meanwhile, heat oil in a large skillet or wok on high heat. Saute onions for 3-5 minutes, until translucent and beginning to turn golden brown. Remove onions and set aside.

Toss chicken pieces with remaining 1/4 tsp salt and cornstarch. Arrange in a single layer in hot skillet. Saute 3-5 minutes, until chicken is almost done. Pour half of the BBQ sauce over chicken, tossing to coat. Set the other half aside.

Return onions to skillet along with broccoli. Cover and steam broccoli for 3-5 minutes, until tender. Toss to coat all ingredients. Add more BBQ sauce if necessary (sauce will thicken and reduce as it cooks, it will also thicken slightly when it cools).

Serve immediately, over steamed rice or quinoa. Pour remaining BBQ sauce in a bowl to serve on the side for dipping.

Economically Friendly: Now is the time to scout for sales in the meat department. Purchase meat close to the “sell by” date for a reduce price and freeze immediately, then thaw when you are ready to use. We did not use the dipping sauce, so I have another batch to make another dish with, which will save me time and money.

Ecologically Responsible: By cutting meat into smaller pieces, it stretches farther in a dish, meaning you use less. Adding hearty vegetables such as broccoli helps round out the meal without straining resources.

Excellently Healthy: Boneless, skinless chicken is the way to go. Add more vegetables, such as sugar snap peas, peppers, or carrots to increase the flavor and nutrition. Don’t be afraid to improvise with this recipe.

Originally, this recipe was based on Steamed Japanese Eggplant with Spicy Green Onion-Ginger Saucefrom Cooking Light magazine. My supermarket didn’t have Japanese eggplant, so I used domestic eggplant and either I do not like steamed eggplant, or I do not know how to steam eggplant. At any rate, James and I were not thrilled with the first attempt. We did, however, love the sauce, to which I had dressed up with some sesame seeds and balsamic vinegar.

Needless to say, there were plenty of leftovers.

In the spirit of Veganomics and not wasting food, I gave the leftovers another try. Instead of reheating in the microwave, I sauteed the leftovers with some fresh sugar snap peas and served it over quinoa with golden raisins. The results were fantastic! I am going to post the recipe as I would have made it the first time, sauteing the eggplant with snap peas instead of steaming. Add in the quinoa, and you have an entire meal.

Quinoa is a grain but has nutrients that make it more complete than rice or wheat, and is often used in vegan cooking as a substitute for meat. Preparation is easy, similar to couscous, using 1 cup water for every 1/2 cup quinoa and bringing to boil, then simmering for 10-15 minutes until the water is absorbed.

Spicy Sesame Eggplant & Snap Peas with Quinoa

1 cup uncooked quinoa
1 cup golden raisins  
1 eggplant (about 1 lb), cut into 3 inch x 1/2 inch pieces
3-4 green onions, green and white parts, chopped into 1/2 inch pieces 
2 tbsp vegetable oil
2 tbsp sesame seeds
2 tbsp soy sauce
2 tbsp rice vinegar
1 tbsp balsamic vinegar
2 garlic cloves, minced
1 tsp grated fresh ginger
1 tsp roasted red chili paste
1 tsp sesame seed oil
3/4 lb (about 12 oz) sugar snap peas
bean sprouts (optional)

In a small bowl, whisk together soy sauce, rice vinegar, balsamic vinegar, chili paste, and sesame seed oil. Stir in green onions, sesame seeds, garlic, and ginger. Set sauce aside.

In a medium saucepan, combine quinoa with 2 cups water and bring to a boil. Reduce heat and simmer for 10-15 minutes until water is absorbed and quinoa has softened. Remove from heat and stir in golden raisins.

Meanwhile, heat vegetable oil in a large skillet or wok. Add eggplant and saute 3-5 minutes. Add sesame seed sauce and toss to coat eggplant. Continue to saute until eggplant is near tender, about 5-7 minutes. Add sugar snap peas, tossing with eggplant and sauce, for 2-3 minutes until crisp-tender.

Serve eggplant and snap peas over quinoa, top with bean sprouts if desired.

Economically Friendly: Most of the recipe included ingredients I already have on hand, with the exception of the roasted red chili paste. It was a little pricy, but hopefully I find additional uses for it. Golden raisins are also a bit more expensive than regular, but I think the difference is worth the extra cost, and I already had a box in the pantry.

Ecologically Responsible: Sugar snap peas should still be in season, if not, other vegetables such as zucchini would work well too. Eggplant should be in season for most of the summer, making it easy to find locally grown produce. Quinoa has been used in other cultures for centuries, and is more nutritious than tradition grains like wheat, and is a good replacement for rice.

Excellently Healthy: Eggplant, sugar snap peas, quinoa, and golden raisins makes for a balanced meal. The flavor comes from soy sauce, ginger, garlic, chili paste, and vinegar, none of which are high in calories or fat. It tastes great, which is important, because making a healthy meal should still be delicious and satisfying!

One of the most popular recipes on the website is Moroccan Chicken Couscous, which I made last summer with a bounty of vegetables from the Farmer’s Market. The one thing I did not like about the dish is that the spices were very subtle, and the amounts probably needed to be increased for more flavor.

While searching for recipe ideas for Veganomics, I came across a recipe from Cooking Light magazine with tons of vegetables and spices with couscous, and decided to try it. I made several modifications to accommodate what I had on hand, and you could use just about any vegetables you like in this recipe. Chick peas would be a great substitution for the mushrooms, zucchini would also be excellent.

I did not peel the eggplant, though you certainly could if you find the skin too tough. Look for an eggplant with smooth, unblemished skin that weights about 1 pound. Larger eggplant can be bitter and have more seeds. The couscous I used is particularly flavorful: tricolor with sun-dried tomato and spinach flavors.

Vegetables simmering before addition of couscous:

Moroccan Eggplant with Couscous
adapted from Cooking Light

2 tsp curry powder
2 tsp cumin
1 tsp cinnamon
1/2 tsp salt
1/2 tsp pepper
pinch of saffron threads (substitute turmeric if not available)
2 tbsp olive oil
1 large eggplant, about 1 lb, cut into 1/2 inch pieces
1/2 lb sliced mushrooms
2 cans diced tomatoes (14.5 oz each), undrained
1 cup chopped carrots
1 cup chopped cabbage
1 medium onion, chopped
2 garlic cloves, minced
2 tbsp fresh ginger, minced
1 cup orange juice
2 cups low-sodium chicken or vegetable stock
2 cups uncooked couscous

Preheat oven to 350F

Combine first 5 ingredients in a small bowl.  

Heat oil in an ovenproof Dutch oven over medium-high heat. Add onions, mushrooms, garlic, and ginger, saute 2-3 minutes. Add spice mixture, eggplant, tomatoes with juice, carrots and cabbage; saute 3 minutes.

Add orange juice and chicken stock; bring to a boil. Reduce heat and simmer 2 minutes. Remove from heat and stir in couscous. Cover and bake at 350° for 15-20 minutes.

Let stand 5 minutes before serving.

Recipe Summary:

Economically Friendly: The eggplant, which is often substituted for meat in dishes, was $0.99 per pound. Ground beef, however, was originally priced $4.39 per pound, and on sale was only reduced to $3.59 per pound. Pantry staples like canned tomatoes, chicken stock, garlic and onion didn’t break the bank either.

NOTE: Saffron is crazy-expensive, but I bought it months ago and haven’t used it, so I felt this was an appropriate time to get my money’s worth. Turmeric is a reasonably price substitution, and sometimes referred to as “the poor man’s saffron.”

Ecologically Responsible: Aside from avoiding the use of meat, this recipe can be adjusted to accommodate the vegetables currently in season. It is also an all-in-one meal, which reduces energy needs for cooking and the amount of dishes to be cleaned.

Excellently Healthy: Loaded with tons of veggies, plus spices for flavor, a generous 2 cup serving has approximately 300 calories. Adding chick peas would give it a boost of protein. Garlic, ginger, and cinnamon have all sorts of proven health benefits. I found this dish to be surprisingly filling and satisfying.

Looking for a quick and easy dinner idea? Try this all-in-one meal, full of flavor and fresh vegetables. If zucchini isn’t your thing, try asparagus or sugar snap peas.

4 boneless, skinless chicken breasts
8 oz (half box) linguine or fettucine
1 lb zucchini, halved cross-wise and sliced into thin moons
1 small onion, chopped
1 clove garlic, chopped
5 oz soft goat cheese 
2-3 tsp olive oil
salt and pepper

Preheat oven to 350F and coat a baking sheet with cooking spray.

Heat 1 tsp oil in a large skillet. Season chicken with 1/4 tsp salt and 1/8 tsp pepper. Sear chicken on both sides, about 2-3 minutes per side. Arrange chicken on prepared baking sheet and bake in oven for 20-25 minutes until done.

Meanwhile, bring a large pot of water to boil. Add 1 tsp salt and pasta, cooking according to package directions until al dente, about 8 minutes. 

Heat additional 1-2 tsp oil in skillet chicken was seared in and add onions and zucchini. Saute for 5 minutes and stir in garlic, 1/2 tsp salt, and 1/4 tsp pepper. Saute another 2 minutes.

Drain pasta, reserving 1 cup of the water. Add goat cheese to pasta and reserved water, stirring well until creamy. Stir in zucchini mixture. Top with 1/4 tsp pepper.

Nestle cooked chicken breasts into pasta and serve immediately. 

This is a light, healthy dish that is quick to make on a weeknight for dinner. The original recipe comes from Everyday Food and calls for a 12-inch skillet with a steamer rack. Since I do not own such a pieces of equipment, I opted to bake my chicken and the result was very moist and tender for about the same amount of time. Lettuces leaves placed over the chicken breasts maintain moisture, or at least that is my best guess for their purpose in this recipe, though it may not be necessary when baking.

Tarragon, which is not an herb I use frequently, is a staple in french cuisine. It has a taste similar to basil, without the hint of sweetness, with a slight anise flavor and aroma, but not as sharp or pungent. Tarragon is a great compliment to the lemon and garlic in this recipe.

4 boneless, skinless chicken breasts
1 tbsp olive oil
1/4 cup fresh tarragon leaves, coarsely chopped
3 cloves of garlic, coarsely chopped
1 lemon, rinsed and thinly sliced
1/4 tsp salt
4 large, soft lettuce leaves
2 tsp spicy brown or dijon mustard  

Preheat oven to 375F and coat a 13×9 baking dish with olive oil.

Season chicken breasts with salt and arrange in a single layer in the baking dish. Sprinkle tarragon leaves and garlic over chicken. Top each chicken breast with 3-4 think lemon slices. Lay lettuce leaves over chicken, overlapping slightly.

Bake for 25-30 minutes, until chicken is cooked through and no longer pink. Discard lettuce leaves. Arrange chicken on a large serving plate or platter. Pour juices from the baking dish into a small bowl and whisk in mustard. Pour sauce over chicken.