Carb Smart Harissa-Honey Glazed Tofu and 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, garlic powder, canola oil, silicon dioxide, spice extract) • Garlic.
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.
Ingredients
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)
Nutrition Values
Utensils
Cooking Steps
- 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.
- To the pot, add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt. 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.
- Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
- Heat a large non-stick pan over medium.
- When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.**
- Transfer chicken to a plate. Use the same pan to cook tofu in step 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.
- Reheat the same pan (from step 2) over medium-high. When hot, 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.
- Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
- 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.
- Once cooked, transfer tofu to the bowl with honey, then toss to combine. Season with salt.
- Slice chicken.
- Stir peppers and lemon zest into bulgur.
- Divide bulgur between bowls, then top with chicken and tofu. Drizzle any honey remaining in the bowl over top.
- Drizzle with lemon mayo.
- Sprinkle with feta.
If you've opted to add chicken breast tenders, while bulgur cooks, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry for 6-7 min on one side until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Transfer to a plate. Use the same pan to cook tofu in step 3.
Slice chicken. Top bowls with chicken.
