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.
June 13th, 2008 at 9:48 pm
[...] to make a new dish. After some hit-or-miss attempts from Week One, I finally won James over with BBQ Chicken Stir-Fry and Spinach & Quinoa Salad. We are not trying to go meat-free, but meat-reduced and [...]
June 17th, 2008 at 8:47 pm
[...] was a deal at $2.40 almost a pound for pre-cut strips of beef and I had leftover BBQ sauce from the BBQ Chicken Stir-Fry. It starts with balance and small [...]