Smart Chicken Tenders and Tofu and Chickpea Curry
with Spinach in Tikka Sauce
Cubes of tofu get a major glow-up after a quick toss in a frying pan! They become delightfully crispy on the outside, while retaining their soft, creamy interior. Coupled with chicken tenders and fibre-rich chickpeas stewed in flavour-packed tikka sauce, this curry is not to be missed!
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount.
Ingredients: Chicken tenders • Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Tomatoes • Tikka curry sauce (water, tomato paste, onions, sugar, modified milk ingredients, soybean oil, vinegar, modified corn starch, salt, garlic, canola oil, concentrated lemon juice, garlic powder, onion powder, seasoning, spices, polysorbate 60, xanthan gum, citric acid, potassium sorbate, sodium benzoate) (milk) • Chickpeas (chickpeas, water, salt, disodium EDTA) • Yellow onion • Spinach • Vegetable stock powder (salt, sugars (corn syrup solids, sugar, dextrose), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavour) (soy, sulphites) • 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 unit(s)
Chickpeas
56 g
Baby Spinach
1.5 tsp
Cumin-Turmeric Spice Blend
(May contain Mustard, Peanuts, Wheat, Milk, Soy, Sulphites, Sesame, Tree nuts, Triticale)
7 g
Cilantro
½ cup
Tikka Sauce
(Contains Milk May contain Mustard, Sesame, Gluten, Wheat, Fish, Tree nuts, Crustaceans, Milk, Sulphites, Soy, Egg)
½ unit(s)
Yellow Onion
1 tbsp
Vegetable Stock Powder
(Contains Soy, Sulphites May contain Wheat, Mustard, Sesame, Sulphites, Soy, Tree nuts, Milk, Peanuts, Triticale)
1 unit(s)
Tomato
310 g
Chicken Breast Tenders
Not included in your delivery
0.13 tsp
Salt*
0.13 tsp
Pepper*
2 tbsp
Unsalted Butter*
(Contains Milk)
Nutrition Values
Utensils
Cooking Steps
- Heat a large non-stick pan over medium-high heat.
- While the pan heats, pat tofu dry with paper towels. Cut tofu into 1/2-inch cubes.
- When hot, add 1 tbsp (1 1/2 tbsp) butter, then swirl the pan until melted.
- Add tofu, then season with salt, pepper and Cumin-Turmeric Spice Blend. Pan-fry, turning cubes occasionally, until crispy and golden, 4-5 min. (TIP: If spices start to burn, reduce heat to medium.)
- Transfer to a plate.
- Meanwhile, peel, then cut half the onion (whole onion for 4 ppl) into 1/4-inch pieces.
- Cut tomato into 1/2-inch pieces.
- Roughly chop spinach.
- Roughly chop cilantro.
- Pat chicken dry with paper towels. Season with salt and pepper.
- Return the same pan (from step 1) to medium-high. 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.
- Return the same pan to medium. Add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
- Add onions and tomatoes. Cook, stirring occasionally, until softened, 3-4 min.
- Add tikka sauce and stock powder to the pan with onions and tomatoes. Cook, stirring often, until sauce thickens slightly, 30 sec.
- Add 1 cup (2 cups) water and half the chickpeas with their canning liquid to the pan (use all for 4 ppl). Bring to simmer over high.
- Once simmering, reduce heat to medium. Cover and cook, stirring occasionally, until chickpeas are tender and tomatoes have broken down, 8-10 min.
- Add spinach, half the tofu and half the cilantro to the pan. Cook, stirring often, until spinach wilts, 1-2 min. (TIP: If curry reduces too much, add 2 tbsp water at a time, until desired consistency is reached.)
- Season with salt and pepper.
- Divide curry between bowls.
- Thinly slice chicken.
- Top bowls with chicken and remaining tofu.
- Sprinkle remaining cilantro over top.
If you've opted to add chicken breast tenders, pat dry with paper towels. Season with salt and pepper. Heat the same pan (from step 1) over medium-high heat. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken breast tenders. Sear until chicken is golden-brown and cooked through, 3-4 min per side.** Transfer to a plate. Use the same pan to saute tomatoes and onions.
Thinly slice chicken. Top bowls with chicken.