Jenn’s Cook Book

A couple weeks ago, I bought over a pound of chicken breasts for $1.97 marked down because it was almost the “sell by” date. I promptly brought them home and popped them in the freezer. To take advantage of this purchase, I adapted a stir-fry recipe from Sunset magazine. This recipe combines a few simple ingredients to make a quick and easy sauce that tastes pretty darn good.

I added some vegetables to the recipe and reduced the amount of fresh basil (3 cups of basil leaves seems a little excessive to me). To round out the meal, I made some Vigo Saffron Yellow Rice. Despite the exotic sounding name, a bag of rice typically is $1.19 and usually I will take advantage of a 2 for 1 deal.

Above: Stir-fried chicken with snap peas served over saffron yellow rice.

Basil Chicken Stir-Fry
adapted from Sunset magazine

1 pound boneless, skinless chicken breasts
1 tbsp vegetable oil
3 garlic cloves, minced
1-inch piece of fresh ginger, peeled and minced
1/4 tsp red pepper flakes
salt and pepper
1 cup chicken or vegetable stock
1 tbsp cornstarch
1 tbsp soy sauce
4-5 springs of fresh basil leaves, torn
1/2 lb sugar snap peas (or vegetable of your choice)

Rinse chicken and pat dry. Cut into strips about 1/2 inch thick and 2 to 3 inches long. Season with salt, pepper, and red pepper flakes.

Heat oil in a large skillet over medium-high heat. Saute garlic and ginger until fragrant, about 1 minute. Add chicken pieces and cook 3-4 minutes until just about cooked through and no longer pink.

Whisk together stock, cornstarch, and soy sauce. Pour into skillet and toss with chicken. Bring liquid to a simmer, reduce heat, and pour sugar snap peas over top. Cover skillet and allow peas to “steam” for 2-3 minutes.

Stir in basil until all ingredients are combined. Remove from heat and serve, over rice or noodles if preferred.

Above: All gone!

Economically Friendly: Get a good deal by purcahsing meat close to the sell by date and putting in the freezer as soon as you bring it home. Substitute any seasonal vegetable to save money, and the rest of the ingredients are pretty standard staples of the kitchen. I buy bouillon cubes for around a dollar so I can make a simple cup of broth without wasting an entire can. It is much more cost effective and tastes the same as far as I could tell. I did purchase extra basil for this recipe, otherwise I would have picked my basil plant clean.

Environmentally Friendly: Use seasonal, local produce (organic if possible). The basil I purchased was both local and organic from a nearby farm that sells products at the grocery store. This recipe makes a good size meal, but not a huge amount to where food would go to waste.

Excellently Healthy: Nothing to complain about here: chicken breast, vegetables, and natural flavor from garlic, ginger, and red pepper flakes. Keep rice or noodle portions in check and this is a pretty healthy meal.

Interesting story about this recipe: during one of my visits to the doctor’s office, I spotted a great recipe for Vegetable Couscous Pilaf in Food & Wine magazine while in the waiting room. I figured I would find it online afterwards, but after trolling Food & Wine’s website as well as countless Google searches, I finally gave up my quest. Fortunately (or not, depending on your view of the situation), I returned to the doctor’s office two weeks later and hunted down the magazine. I was in the middle of hand copying the magazine when the doctor interrupted me and tore out the pages. What a nice guy!

While I did make some minor adjustments, the recipe was excellent. The spice combination of cumin, paprika, and caraway seed gave the dish a subtle, exotic seasoning complimented by hearty carrots, parsnips, and fresh zucchini. This couscous is flavored with spinach and sun-dried tomatoes, which adds to the overall flavor. It is not quite an all-in-one meal, but a simple side of eggplant, mushrooms, or meat would create a balanced dinner.

Above: Sauteed veggies simmer in a stockpot. 

Moroccan Vegetable Couscous
adapted from Food & Wine

1/4 cup olive oil
1 medium parsnip, peeled and finely sliced
1 medium carrot, finely sliced
2 medium zucchini, quartered lengthwise and cut into 1-inch pieces
1 medium onion, diced
1 garlic clove, minced
salt and pepper
1 1/2 tsp cumin
1/2 tsp smoked paprika
1/4 tsp caraway seeds
1 1/2 cups couscous
2 cups low-sodium chicken or vegetable stock
1 cup golden raisins

Heat oil in a large stockpot or deep skillet. Over high heat, saute parsnip and carrot until almost tender, about 5 minutes. Add zucchini, onion, and garlic. Season with salt and pepper. Saute an additional 5 minutes, until vegetables begin to brown slightly.

Add cumin, paprika, and caraway. Saute until fragrant, 1-2 minutes. Add couscous and cook, stirring frequently, until toasted, about 2 minutes. Stir in chicken stock, then cover pot and remove from heat. Let stand 5 minutes, or until liquid is absorbed. Fluff couscous with a fork and stir in golden raisins just before serving.

Above: Just after fluffing the couscous.

Economically Friendly: Fresh veggies are always inexpensive, along with onions and garlic. Things like chicken stock, couscous, and golden raisins are pantry staples for me and can often be found on sale. The spices in this recipe are fairly common, caraway seed is not something I normally use but is in the spice rack. At only 1/4 teaspoon, it could be omitted without sacrificing too much flavor. Fennel seed or anise seed would be adequate substitutions.

Environmentally Responsible: Root vegetables are typically considered “all season” even though they peak in autumn, as they keep for longer than most produce. Zucchini can be purchased locally in most areas this time of year as well. A dish like this also makes meat a “side” item rather than the main attraction.

Excellently Healthy:Vegetables, spices, and couscous are great for balancing a diet. Keep the rest of the meal in check and this is a very healthy (and delicious) dish.

Another remake of an old recipe, I’ve been making these noodles since I started this whole cooking thing about two years ago (I didn’t write about it right away, so it’s hard to pinpoint exactly when it all started). This recipe has been modified and adjusted several times, and every time I seem to change something. I’ve swapped dried herbs for fresh, butter for olive oil, Parmesan cheese for feta, added sauteed mushrooms and onions, a splash of lemon juice, and served baked chicken on top. I have also halved and doubled the ingredients. It is a very versatile recipe.

It is also very satisfying. I made this often when James worked frustrating and demanding jobs, like at the ambulance company, because after a long day it really is comfort food: warm, fulfilling, and tasty.

Parmesan Egg Noodles
adapted from Cooking for 2 magazine

3-4 cups dry egg noodles
3/4 tsp salt, divided
2 tbsp unsalted butter 
1 tbsp olive oil
2 cloves garlic, minced
1 tsp dried basil
1/4 tsp dried thyme  
1/8 tsp black pepper
1/4 cup shredded Parmesan cheese

Bring a medium to large pot of water to boil. Add 1/2 tsp salt and dry egg noodles. Cook according to package directions, about 8-10 minutes, and drain.

Add butter, olive oil, and garlic, stirring to melt butter. Add remaining 1/4 salt, basil, thyme, and black pepper. Toss to coat the noodles. Sprinkle Parmesan cheese on top, fold into noodles. Serve immediately.

Economically Friendly: These are all ingredients I keep on hand, and adjustments can be made when needed.

Environmentally Responsible: I do not know what the impact of egg noodles is on the environment, but this is a good alternative to rice or wheat products.

Excellently Healthy: Served with steamed veggies and baked chicken, this is part of a well-balanced meal. Swap butter for more olive oil for some healthy fat.

This is a remake of the Super Easy Sausage & Egg Noodle Dinner. Italian sausage were on sale and to stretch the dollars even further, I used some for this dish and saved the rest for another dinner. Pork, like beef, is not very eco-friendly, which is why I used less than the original recipe.

4-5 cups dry egg noodles
1 tsp salt
3 sweet Italian sausage, sliced into 1/2 inch rounds
8 oz mushrooms, such as mini bella, sliced
1 tbsp olive or vegetable oil
1 jar marinara or spaghetti sauce
Parmesan cheese, optional

Bring a large pot of water to boil. Add salt and egg noodles. Prepare according to package directions (about 8 minutes). Drain and keep warm.

Meanwhile, heat oil in a large skillet and saute mushrooms over medium-high heat. Saute until almost soft, add water if needed. Set aside in a small bowl.

Add sausage to hot skillet and saute for 4 to 5 minutes, add a bit of marinara sauce if the pan is dry. Continue to saute until sausage is cooked through and add mushrooms back to pan. Add jar of sauce of pan along with prepared egg noodles. Toss all ingredients until sauce is warmed. Serve with Parmesan cheese if desired.

Economically Friendly: The pack of 5 sausages was $2.19 on sale, leaving 3 for this recipe and 2 for another meal. Normally, I would have used 4 and the remaining sausage would have sat in the freezer (and probably suffered from freezer burn). Egg noodles are a fairly inexpensive pantry staple, and you can usually find it on sale.

Environmentally Responsible: Well, I am not sure what to say here, other than I used less meat than usual. It’s a small step, but a step nonetheless. This is a great dish to serve with steamed, seasonal veggies.

Excellently Healthy: Served with steamed veggies, this isn’t bad for you, as long as it’s in moderation. Another option is to make your own sauce to monitor ingredients and sodium content.  

I know, I know. Beef is not good for the environment, but even I need a break from vegetarian cuisine. Plus, this 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 steps.

BBQ Beef Stir-Fry:
3/4 to 1 lb beef strips
8 oz sugar snap peas  
8 oz sliced mushrooms
1 onion, chopped
1 tbsp olive oil
1 cup BBQ sauce (see below)

Heat oil in a large skillet and saute onions for 3-5 minutes over medium-high heat until soft. Set onions aside in a small bowl. Add mushrooms to skillet and saute 5-7 until almost soft and tender. Set aside in bowl with onions.

Add beef strips to skillet. Saute, without stirring, for 2 minutes. Add BBQ Sauce to pan, flip beef strips, scraping the bottom of the pan to loosen the brown bits. Bring BBQ Sauce to a simmer. Add onions and mushrooms back to pan and toss.  

Add sugar snap peas to top of BBQ mixture. Cover pan and allow sugar snap peas to steam for 3-5 minutes, then toss with sauce to combine. Serve any leftover sauce on the side for dipping.

BBQ Sauce:
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

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.

Economically Friendly:Leftover BBQ Sauce put to good use! Onions and mushrooms are inexpensive, but sugar snap peas can be pricey. Look for sales or substitute with seasonal produce. Beef can also be expensive, so look for items close to the sell-by date for a reduced price.

Environmentally Responsible: Yes, beef is bad. Very, very bad. But just like diets, if you make foods “bad” or “forbidden,” you will only want them more. Use less and use less often, and at least you will make a small difference. Compromise by using seasonal, locally grown produce and other planet-friendly ingredients.

Excellently Healthy: Look for lean cuts of beef, increase the amount of veggies, and serve with brown rice or another whole grain for a complete meal.

Sweet potatoes are another staple of vegetarian cuisine, and not just because sweet potatoes are tasty. Try swapping sweet potatoes for regular white potatoes, like this take on traditional mashed potatoes.

2 large sweet potatoes
1 small onion, minced
2 garlic cloves, minced
1 tsp paprika
1/4 tsp salt
1/8 tsp black pepper 
3 tbsp butter, divided
1/2 cup milk

Wash and scrub potatoes, cut into cubes. In a large stockpot, cover potatoes with 1 inch water. Bring to a boil. Reduce heat and simmer for 25-30 minutes until potatoes are tender when pierced with a fork.

Meanwhile, melt 1 tbsp butter and saute onions over medium-high heat until softened, 3-5 minutes. Add garlic, paprika, salt and pepper. Saute an additional 2-3 minutes until paprika is fragrant. Remove from heat and add remaining 2 tbsp butter, stirring to melt.

Drain potatoes and return to pan along with onion-paprika mixture and milk. Smash with a large spoon, masher, or electric beaters. Top with additional paprika if desired.

Above: Sweet potatoes do not photograph well, but I promise they are tasty.

Economically Friendly: Kitchen staples like onion, garlic, and butter are inexpensive and add flavor. Sweet potatoes are usually pretty cheap, too.

Environmentally Responsible: Sweet potatoes, like regular potatoes, are considered a “year-round” produce item.

Excellently Healthy: Sweet potatoes are low in calories and high in nutrients, and delicious!

This recipe was so easy, it was a little ridiculous to call it a recipe. I’ve found that some of the simplest dishes, however, get the best reviews! The idea was simple enough: leftover quinoa with golden raisins, some spinach, cucumbers, and a dash of olive oil.

I used leftover quinoa, warmed up slightly in the microwave. I would suggest making the quinoa ahead of time and cooling, or the spinach will wilt. Unless you like wilted spinach, then by all means make this a warm salad instead. Substitute any salad ingredients you like, utilizing whatever is on hand.

Spinach & Quinoa Salad

1 cup uncooked quiona
1 cup golden raisins
5-6 cups baby spinach or other dark, leafy greens
1 cucumber, quartered lengthwise and sliced
1 tbsp olive oil
salt and pepper, to taste

Prepare quinoa according to package directions. Stir in golden raisins, then set aside to cool.

Rinse spinach thoroughly, then toss with olive oil. Add cucumber slices and toss. Season with salt and pepper.

Toss cooled quinoa with spinach mixture. Serve!

Above: Yes, it really is that easy.

Economically Friendly: Nothing here broke the bank, especially the creative use of leftover quinoa from an eggplant dish. Cucumbers are reasonably cheap, as is baby spinach. I encourage improvisation in this salad, just about any veggie would work here.

Ecologically Responsible: Quinoa, as I have discussed before, can stand in for the meat product of a dish. Seasonal, local produce can also make this an earth-happy salad.

Excellently Healthy: This really is a nutrient powerhouse, with quinoa and spinach provide some essential vitamins and still tasting great. With golden raisins, cucumber, and some healthy fat from olive oil, this really is a balanced dish.

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.

For quite some time, I have wanted to make a tri-color vegetable dish using red, yellow, and green but never seemed to get around to it. After reviewing items purchased recently as well as current canned goods, I created this tasty side dish. It would also be great with rice, but I like the pasta element.

In the spirit of Veganomics, use the pasta and veggies you have on hand, below are just my recommendations. Also, this recipe makes a rather large amount of food, so be prepared to take advantage of leftovers.

Jenn’s Stoplight Pasta

1/2 lb (about half a box) orzo pasta
1 tsp salt
1 tbsp vegetable oil
1 lb zucchini, quartered lengthwise and sliced
1 can (14-16 oz) corn kernels, drained
1 can (14-16 oz) diced tomatoes, drained
1/4 cup basil leaves, torn
fresh ground black pepper

Bring a large pot of water boil. Add salt and orzo, prepare according to package directions (about 8-10 minutes).

Meanwhile, heat oil in a large skillet. Over medium-high heat, saute zucchini until almost tender, about 5 minutes. Add corn and tomatoes (don’t drain tomatoes thoroughly, a little juice will add flavor). Saute an additional 3-5 minutes until vegetables being to brown slightly.

Drain pasta and fold in vegetables. Add basil and pepper (to taste), can be served hot immediately or chill for 1 hour to serve cold.

Make a simple and delicious soup by placing leftovers in a small saucepan and covering with chicken or vegetable broth. Set on medium-low heat until everything is warmed, about 5-7 minutes, and enjoy. NOTE: Do not store leftovers with the broth poured in, the orzo and zucchini will absorb the liquid and turn mushy.

If you only have a small amount left and want to make a side, another great idea is mixing it with steamed rice for a vegetable pilaf. You could also add sauteed garlic, onions, and mushrooms to stretch this dish even farther.

Economically Friendly: Orzo was on sale, and it worked well in this dish. Zucchini is a great seasonal vegetable for summer, usually at $0.99 a pound. Look for canned goods sales and stock up on things you use regularly. Making soup or even a cold salad out of the leftovers is cheap way to stretch this dish.

Ecologically Responsible:Only make this if you are prepared for leftovers or feeding a crowd, otherwise it will be wasteful to make a dish this big.  This recipe can be adjusted to seasonal vegetables, or whatever is in the pantry! I’m not going to delve into the tomato-picking controversy, except to say that the only time I buy fresh tomatoes is at a Farmer’s Market.

Excellently Healthy:Pasta got a bad reputation during the no-carb phase, but it is still a healthy food - in moderation. Look for low-sodium canned vegetables, or buy fresh, local vegetables to reduce the salt content. Usually I prefer fresh produce, but corn and tomatoes are the exceptions for me.

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!