Carb Smart Glazed Tofu and Chicken Salad
with Tomato Couscous and Yogurt Drizzle
Who says you can't make friends with salads? This tofu meal is the perfect easy-to-make lunch or dinner that’s filling, wholesome and jam-packed with sweet and savoury flavor!
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) • Baby tomatoes • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Moroccan couscous (durum wheat semolina) (wheat) • Limes • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Sweet chili sauce (sugars (sugar, glucose), water, modified corn starch, apple cider vinegar, vinegar, chili peppers, salt, ginger, dehydrated red bell pepper, spices, dried garlic, crushed chilies, soybean oil, natural flavour, xanthan gum, acetic acid, citric acid, canola oil, paprika oleoresin, natural paprika flavour, caramel, potassium sorbate, sodium benzoate, calcium disodium EDTA) • Cilantro • Cumin-turmeric blend (cumin, turmeric, silicon dioxide).
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
Couscous
(Contains Wheat)
113 g
Baby Tomatoes
113 g
Spring Mix
1 unit(s)
Lime
7 g
Cilantro
3 tbsp
Yogurt Sauce
(Contains Milk)
2 tbsp
Sweet Chili Sauce
(May contain Tree nuts, Wheat, Fish, Sulphites, Soy, Milk, Gluten, Sesame, Crustaceans, Egg, Mustard)
1.5 tsp
Cumin-Turmeric Spice Blend
(May contain Mustard, Peanuts, Wheat, Milk, Soy, Sulphites, Sesame, Tree nuts, Triticale)
310 g
Chicken Breast Tenders
Not included in your delivery
1 tbsp
Unsalted Butter*
(Contains Milk)
2 tbsp
Oil*
¼ tsp
Salt*
¼ tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Halve tomatoes.
- Add tomatoes, 1/2 tbsp (1 tbsp) oil to a parchment-lined baking sheet. Season with salt and pepper. Toss to coat.
- Roast in the middle of the oven until tender and juicy, 10-12 min.
- Add 2/3 cup (1 1/3 cups) water, 1 tbsp (2 tbsp) butter and 1/8 tsp (1/4 tsp) salt to a medium pot. Cover and bring to a boil over high.
- Once boiling, remove from heat, then add couscous. Stir to combine. Cover and let stand for 5 min. When couscous is tender, fluff with a fork.
- Zest, then juice lime.
- Roughly chop cilantro.
- Add 1/2 tbsp (1 tbsp) lime juice, 1/2 tbsp (tbsp) sweet chili sauce and 1/2 tbsp (1 tbsp) oil to a large bowl. Season with salt and pepper. Stir to mix. This is your dressing!
- Pat tofu dry with paper towels, then cut into 1/2-inch pieces. Add tofu to a medium bowl. Sprinkle Cumin-Turmeric Spice Blend over top. Season with salt and pepper. Toss to coat.
- Pat chicken dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium heat. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side until golden, 2-3 min. Flip, then cover and continue cooking, until cooked through,2-3 min.** Transfer chicken to a plate and cover to keep warm. Wipe out pan.
- Reheat the same pan over medium-high. When hot, add 1 tbsp oil, then tofu. Pan-fry, turning occasionally, until golden, 7-8 min. (NOTE: Cook tofu in two batches for 4 ppl, using 1 tbsp oil for each batch!)
- Remove pan from heat. Add 1/2 tbsp (1 tbsp) lime juice and remaining sweet chili sauce. Season with salt and pepper. Stir to coat.
- Add tomatoes and lime zest to couscous. Stir to mix
- Add spring mix to bowl of dressing. Toss to coat.
- Divide salad between plates. Top with couscous, tofu and chicken.
- Drizzle with yogurt sauce.
- Sprinkle cilantro over top.
If you've opted to add chicken breast tenders, pat chicken dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium heat. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side until golden, 2-3 min. Flip, then cover and continue cooking, until cooked through, 2-3 min.** Transfer chicken to a plate and cover to keep warm. Wipe out pan. Follow the rest of recipe as written.
Top final plates with chicken.
