Carb Smart Harissa Tofu and Chicken Tenders
with Lemony Bulgur
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, magnesium chloride) (soy) • Sweet bell pepper • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • 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) • Feta cheese (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, 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 eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
1 unit(s)
Tofu
(Contains: Soy May contain traces of: Wheat)
½ cup
Bulgur Wheat
(Contains: Wheat May contain traces of: Gluten)
7 g
Harissa Spice Blend
2 unit(s)
Garlic, cloves
28 g
Baby Spinach
2 tbsp
Mayonnaise
(Contains: Egg, Mustard May contain traces of: Wheat, Gluten, Crustaceans, Fish, Milk, Mustard, Sesame, Soy, Sulphites)
1 unit(s)
Sweet Bell Pepper
½ unit(s)
Lemon
¼ cup
Feta Cheese, crumbled
(Contains: Milk)
320 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. Preheat broiler to high.
- 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 water is absorbed. Fluff bulgur with a fork.
- To a foil-linked baking sheet, add chicken and 2 tsp (4 tsp) oil. Season with salt and pepper, then toss to coat. Broil in the middle of the oven for 10-12 min, until cooked through.**
- 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. When hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry 7-8 min, turning occasionally, until golden.
- 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.
- Stir peppers and lemon zest into bulgur.
- Divide bulgur between bowls, then top with tofu and chicken.
- Drizzle with lemon mayo.
- Sprinkle with feta.
If you've opted to add chicken breast tenders, preheat broiler to high.
To a foil-linked baking sheet, add chicken and 2 tsp (4 tsp) oil. Season with salt and pepper, then toss to coat. Broil in the middle of the oven for 10-12 min, until cooked through.**
Top bowls with chicken.
