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Carb Smart Chicken and Harissa-Honey Glazed Tofu
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.
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
1 tbsp
Harissa Spice Blend
(May contain Egg, Soy, Mustard, Milk, Sulphites, Fish, Wheat, Sesame, Triticale)
2 unit(s)
Garlic, cloves
28 g
Baby Spinach
2 tbsp
Mayonnaise
(Contains Mustard, Egg May contain Crustaceans, Soy, Egg, Wheat, Gluten, Sesame, Milk, Fish, Tree nuts, Sulphites, Mustard)
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*
1 tbsp
Unsalted Butter*
(Contains Milk)
½ tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Instructions
- Core, then cut pepper into 1/2-inch pieces.
- Finley chop spinach.
- Peel, then mince or grate garlic.
- Zest, then juice half the lemon (zest and juice whole lemon for 4 ppl).
- Cut any remaining lemon into wedges.
- Heat a medium pot over medium heat. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan to melt.
- Add garlic and bulgur. Cook, stirring constantly, until fragrant, 1 min.
- 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 until bulgur is tender and liquid is absorbed, 16-18 min. Fluff bulgur with a fork.
- Meanwhile, pat chicken dry with paper towels, then season with salt and pepper.
- Heat a large non-stick pan over medium heat.
- When hot, add 1 tbsp (2 tbsp) oil, then chicken. Cook on one side until golden, 6-7 min. Flip, then cover and continue cooking until cooked through, 6-7 min.**
- Transfer to a plate, then cover to keep warm.
- 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 heat. When hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry, turning occasionally, until golden, 7-8 min.
- Meanwhile, add honey to a large bowl. Set aside.
- Meanwhile, add mayo and 1/2 tbsp (1 tbsp) lemon juice to a small bowl. Whisk to combine.
- Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook, stirring occasionally, until tender-crisp, 3-4 min. Season with salt and pepper.
- 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.
