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

Carb Smart Harissa-Honey Glazed Tofu with Chicken

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
Egg
Mustard
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

7 g

Harissa Spice Blend

2 unit(s)

Garlic, cloves

28 g

Baby Spinach

2 tbsp

Mayonnaise

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

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*

½ tsp

Salt*

0.13 tsp

Pepper*

1 tbsp

Butter*

(Contains Milk)

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Nutrition Values

Calories900 kcal
Fat45 g
Saturated Fat11 g
Carbohydrate48 g
Sugar15 g
Dietary Fiber7 g
Protein64 g
Cholesterol160 mg
Sodium1160 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
  • Before starting, wash and dry all produce.
  • Core, then cut pepper into 1/2-inch pieces. 
  • Finley chop spinach. 
  • Peel, then mince or grate garlic. 
  • Zest, then juice half the lemon (whole lemon for 4 servings).
  • Cut any remaining lemon into wedges.
  • Heat a medium pot over medium. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan to melt. 
  • Add garlic and bulgur. Cook 1 min, stirring constantly, until fragrant. 
Cook bulgur and chicken
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 16-18 min, until bulgur is tender and liquid is absorbed. Fluff bulgur with a fork.
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**
  • Transfer to a plate. Cover loosely with foil to keep warm.
Prep and cook tofu
3
  • 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.
  • To the same pan, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry 7-8 min, turning occasionally, until golden. 
  • Meanwhile, to a large bowl, add honey. Set aside.
Make sauce
4
  • Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine. 
Cook peppers
5
  • Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook 3-4 min, stirring occasionally, until tender-crisp. Season with salt and pepper. 
Finish and serve
6
  • 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.
7

If you've opted to add chicken breast tenders, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.** Transfer to a plate. Cover loosely with foil to keep warm. Use the same pan to cook tofu in step 3.

8

Top bowls with chicken.

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