Balsamic Maple Glazed Tempeh: #201 of 1000 Sustainable Food Experiments

Tempeh is a wonderful, meat-like patty that takes on whatever flavor marinade you give it. Popular in Indonesia, it’s made of fermented soybeans and is high in both protein and probiotics. This recipe is a slow marinating, slow cooking feast, with balsamic vinegar, maple syrup, garlic, soy sauce, and olive oil blending to delight the senses. Try something new this week! Many thanks to Oh She Glows for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7 total for 3 tempeh patties + sauce)

1 8 oz package of tempeh – $3.49

Marinade:
1/3 cup balsamic vinegar – $1.62
1 tsp garlic powder – $0.28
2 tbsp soy sauce – $0.20
1 tbsp maple syrup – $0.24
1 tbsp olive oil – $0.10

Sandwich sauce (optional):
1 tbsp mayonnaise – $0.10
2 tbsp ketchup – $0.13
1/2 tsp chili powder – $0.14
3 leaves basil, chopped up – $0.41

Directions

1. Rinse and pat the tempeh dry, then break it up into 3 chunks and put it in a coverable Pyrex dish. In a separate bowl, mix the remaining ingredients to make the marinade, then pour it over the tempeh. Turn the tempeh over a couple of times to coat it, then cover and put in the fridge overnight.

2. In the morning, turn the tempeh over again. When you’re about an hour away from lunch/dinner, take the tempeh dish out of the fridge and put it on the stove on medium low. The marinade will start to bubble and reduce. Turn it over every 10 minutes or so until the liquid is mostly dry and the tempeh smells amazing.

In a small dish, mix the sandwich sauce ingredients together to serve with the tempeh, if desired.

3. Serve the tempeh patties hot on dutch crunch rolls with tomato, kale, avocado, and the sandwich sauce. Or any burger toppings you like. So good!

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 14/18

If any of you amazing home chefs tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Indonesian Chicken Satay with Tangy Peanut Sauce: #45 of 1000 Sustainable Food Experiments

Satay is a traditional Indonesian dish of marinated, skewered, roasted meat. It’s quick and easy to make, not to mention delicious. If you have a barbecue you’ll get a nice roasty flavor, but it should work fine in an oven too. The kids always ask if there are leftovers of this one.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($12 total)

2 lb chicken breast – $6.54
1/3 bottle Trader Joe’s Island Soyaki sauce (or teriyaki sauce) – $1.11
1 13 oz can coconut milk – $1.99
1/4 cup peanut butter – $0.58
1/3 cup brown sugar – $0.31
1/4 cup soy sauce – $0.40
1 tbsp curry powder – $0.70
Juice of 2 lemons, squeezed – $0.40

Directions

1. Cut the chicken breast up into large bite-sized pieces. Put in a baking dish and soak with Island Soyaki marinade. Cover with foil and refrigerate for at least 1 hour. Soak wooden skewers in water for about 30 minutes so they don’t burn on the BBQ. Slide the marinated chicken pieces onto the skewers, making sure they’re nice and snug.

2. Put all the remaining ingredients for the peanut sauce into a pot over medium-high heat. Whisk frequently until the sauce bubbles and gets a bit thicker. If you want it even thicker, you can dissolve 1 tbsp of cornstarch in 2 tbsp water and pour that into the sauce while it’s bubbling, then keep stirring continuously for 1-2 minutes until the sauce is just the thickness you want.

3. Cook the skewers in a 350F BBQ or oven for about 5 minutes each side or until the biggest piece is no longer pink inside. Transfer to a plate and serve with a side of the peanut sauce. Other sides we like with this are basmati rice and a cucumber tomato salad topped with a bit of olive oil and balsamic vinegar. Enjoy!

Sustainability Score (explained here)

  • Time to make: 2 = 1-3 hours
  • Servings:  3 = >6 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 2 = moderate impact
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!