Carb Smart Chicken and Harissa-Honey Glazed Tofu
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Carb Smart Chicken and Harissa-Honey Glazed Tofu

Carb Smart Chicken and Harissa-Honey Glazed Tofu

with Lemony Bulgur

We can't decide what we liked the best, the smoky, spicy-sweet cubes of fried tofu or the garlicky veggie-studded bulgur. Anyone having this will ultimately be the winner!

Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.

Ingredients: Chicken tenders • Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Sweet bell pepper • Bulgur wheat (durum wheat semolina) (wheat) • Honey • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Lemon • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Spinach • Harissa spice blend (spices, salt, dehydrated garlic, canola oil, silicon dioxide, spice extract) • Garlic.

Tags:
Carb Smart
Spicy
Allergens:
Soy
Wheat
Mustard
Egg
Milk

The quantities provided above are averages only.

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking Time6 minutes
DifficultyMedium

Ingredients

serving amount

1 unit(s)

Tofu

(Contains Soy May contain Wheat)

½ cup

Bulgur Wheat

(Contains Wheat May contain Gluten, Wheat)

2 unit(s)

Honey

1 tbsp

Harissa Spice Blend

(May contain Egg, Soy, Mustard, Milk, Sulphites, Fish, Wheat, Sesame, Triticale)

2 unit(s)

Garlic, cloves

28 g

Baby Spinach

2 tbsp

Mayonnaise

(Contains Mustard, Egg May contain Crustaceans, Soy, Egg, Wheat, Gluten, Sesame, Milk, Fish, Tree nuts, Sulphites, Mustard)

1 unit(s)

Sweet Bell Pepper

½ unit(s)

Lemon

¼ cup

Feta Cheese, crumbled

(Contains Milk)

310 g

Chicken Breast Tenders

Not included in your delivery

1.5 tbsp

Oil*

1 tbsp

Unsalted Butter*

(Contains Milk)

½ tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories900 kcal
Fat44 g
Saturated Fat11 g
Carbohydrate50 g
Sugar16 g
Dietary Fiber7 g
Protein65 g
Cholesterol160 mg
Sodium1290 mg
Trans Fat0.4 g
Potassium1200 mg
Calcium650 mg
Iron6 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Zester
Medium Pot
Measuring Spoons
Measuring Cups
Large Non-Stick Pan
Large Bowl
Whisk
Small Bowl

Cooking Steps

Prep
1
  • Core, then cut pepper into 1/2-inch pieces. 
  • Finley chop spinach. 
  • Peel, then mince or grate garlic. 
  • Zest, then juice half the lemon (zest and juice whole lemon for 4 ppl).
  • Cut any remaining lemon into wedges.
  • Heat a medium pot over medium heat. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan to melt. 
  • Add garlic and bulgur. Cook, stirring constantly, until fragrant, 1 min. 
Cook bulgur
2
  • Add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt to the pot. Cover and bring to a boil over high, then remove from heat.
  • Let stand until bulgur is tender and liquid is absorbed, 16-18 min. Fluff bulgur with a fork.
Cook chicken
3
  • Meanwhile, pat chicken dry with paper towels, then season with salt and pepper. 
  • Heat a large non-stick pan over medium heat. 
  • When hot, add 1 tbsp (2 tbsp) oil, then chicken. Cook on one side until golden, 6-7 min. Flip, then cover and continue cooking until cooked through, 6-7 min.**
  • Transfer to a plate, then cover to keep warm. 
Prep and cook tofu
4
  • Meanwhile, pat tofu dry with paper towels, then cut or tear into 1/2-inch pieces. Sprinkle with Harissa Spice Blend. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry, turning occasionally, until golden, 7-8 min. 
  • Meanwhile, add honey to a large bowl. Set aside.
Make sauce
5
  • Meanwhile, add mayo and 1/2 tbsp (1 tbsp) lemon juice to a small bowl. Whisk to combine. 
Cook peppers
6
  • Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook, stirring occasionally, until tender-crisp, 3-4 min. Season with salt and pepper. 
Finish and serve
7
  • Once cooked, transfer tofu to the bowl with honey, then toss to combine. Season with salt.
  • Stir peppers and lemon zest into bulgur. 
  • Divide bulgur between bowls, then top with tofu and chicken. Drizzle any honey remaining in the bowl over top. 
  • Drizzle with lemon-mayo. 
  • Sprinkle with feta.
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