Carb Smart Mango-Glazed Falafel and Chicken
with Peppers and Jerk-Roasted Cauliflower
This bowl will whisk you away to the Caribbean with spicy mango chutney-glazed falafel, chicken tenders and jerk-spiced roasted veggies!
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Ingredients: Chicken tenders • Cauliflower • Sweet bell pepper • Falafel (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Red onion • Mango chutney (sugars (sugar, mango puree), mango, concentrated vinegar, salt, garlic powder, spices, xanthan gum, ascorbic acid, beta carotene, sodium benzoate, potassium sorbate) • Tahini sauce (water, tahini (sesame), modified corn starch, sugar, vinegar, salt, concentrated lemon juice, vegetable oil, garlic, canola oil, spices, natural flavour, soy lecithin, xanthan gum, citric acid, lactic acid, potassium sorbate, sodium benzoate, calcium disodium EDTA) (soy, sesame) • Hot sauce (aged cayenne peppers, white vinegar, water, salt, spice, garlic powder, xanthan gum, acetic acid) • 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) • Cilantro • Jerk spice blend (spices, sugar (brown sugar, maltodextrin, sugar), salt, paprika powder, onion powder, garlic powder, sea salt, herbs, canola oil, silicon dioxide) (sulphites).
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
150 g
Falafel
(Contains Soy, Wheat May contain Wheat, Sesame, Soy)
½ unit(s)
Red Onion
2 tbsp
Tahini Sauce
(Contains Soy, Sesame May contain Egg, Mustard, Tree nuts, Gluten, Soy, Sesame, Fish, Wheat, Sulphites, Crustaceans, Milk)
1 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
7 g
Cilantro
2 tbsp
Mango Chutney
(May contain Crustaceans, Mustard, Sesame, Egg, Soy, Sulphites, Tree nuts, Fish, Gluten, Milk, Wheat)
1 tbsp
Hot Sauce
(May contain Gluten, Milk, Mustard, Sulphites, Fish, Sesame, Tree nuts, Soy, Crustaceans, Wheat, Egg)
285 g
Cauliflower
½ tbsp
Jerk Spice Blend
(Contains Sulphites May contain Milk, Sulphites, Peanuts, Soy, Mustard, Sesame, Tree nuts, Wheat, Triticale)
310 g
Chicken Breast Tenders
Not included in your delivery
2 tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Cut cauliflower into bite-sized pieces.
- Line a baking sheet with parchment paper.
- Add cauliflower, half the Jerk Spice Blend (use all for 4 ppl) and 1 tbsp (2 tbsp) oil to the prepared baking sheet. Season with salt, then toss to combine. Roast in the middle of the oven until tender, 14-16 min.
- Meanwhile, toss falafel with 1/2 tbsp (1 tbsp) oil on an unlined baking sheet. Roast in the middle of the oven, flipping halfway through, until golden-brown, 10-13 min.
- Pat chicken dry with paper towels. Season with salt and pepper.
- Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken breast tenders. Sear until tenders are golden-brown and cooked through, 3-4 min per side.** Transfer to a plate.
- Meanwhile, cut half the onion (use whole onion for 4 ppl) into 1/4-inch slices.
- Core, then cut pepper into 1/2-inch pieces.
- Roughy chop cilantro.
- Add half the mayo (use all for 4 ppl) and tahini sauce to a small bowl. Whisk to combine, then set aside.
- Heat the same pan over medium-high heat.
- When hot, add 1/2 tbsp (1 tbsp) oil, then onions and peppers. Cook, stirring occasionally, until tender-crisp, 3-4 min.
- Season with salt.
- Add half the mango chutney and half the hot sauce (use all the chutney and hot sauce for 4 ppl) to a large bowl. Stir to combine.
- When falafel is crispy, add to large bowl with mango-hot sauce mixture. Toss to coat.
- Divide cauliflower, onions and peppers between bowls.
- Thinly slice chicken.
- Top with chicken and falafel, then drizzle any remaining mango-hot sauce over top.
- Drizzle tahini mixture over top.
- Sprinkle cilantro over top.
If you've opted to add chicken breast tenders, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken breast tenders. Sear until tenders are golden-brown and cooked through, 3-4 min per side.** Use the same pan to cook the veggies in step 4.
Thinly slice chicken. Top bowls with chicken.