Carb Smart Harissa Chicken Tenders and Tofu
with Lemony Bulgur, Spinach, Peppers and Feta- Soy
- Wheat
- Egg
- Mustard
- Milk
- Wheat
- May contain traces of allergens
- Gluten
- Crustaceans
- Fish
- Milk
- Mustard
- Sesame
- Soy
- Sulphites
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Ingredients: Chicken breast tenders • Tofu (non-GMO soybean, water, calcium sulfate, magnesium chloride) (soy) • Sweet bell pepper • Bulgur wheat (wheat) (durum wheat semolina) • Lemon • Spinach • Mayonnaise (mustard, egg) (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) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Garlic.
Ingredients
1 unit(s)
Tofu
(Contains: Wheat, May contain traces of allergens, Soy)
½ cup
Bulgur Wheat
(Contains: Gluten, May contain traces of allergens, Wheat)
7 g
Harissa Spice Blend
2 unit(s)
Garlic, cloves
28 g
Baby Spinach
2 tbsp
Mayonnaise
(Contains: Egg, May contain traces of allergens, Mustard, 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)
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
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 pot to melt.
- Add garlic and bulgur. Cook for 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 for 16-18 min, until bulgur is tender and water is absorbed. Fluff bulgur with a fork.
- 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 the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry for 7-8 min, turning occasionally, until golden. Remove tofu to a plate.
- Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
- When tofu is done, to the same pan, 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 clean cutting board.
- 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 for 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.
- Squeeze a lemon wedge over top, if you like.
If you've opted to add chicken, pat dry with paper towels. Season with salt and pepper. When the tofu is done, to the same pan, 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 clean cutting board.
Top bowls with chicken.
