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Carb Smart Harissa Tofu and Chicken Tenders
Very High Fibre
Spicy
Under 50g of Carbs
Carb Smart Harissa Tofu and Chicken Tenders

with Lemony Bulgur

6 min
Difficulty: 2/3
American

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, magnesium chloride) (soy) • Sweet bell pepper • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • 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) • Feta cheese (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) (milk) • Spinach • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Garlic.

Allergens

Mustard
Wheat
Crustaceans
Soy
May contain traces of allergens
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Whisk
Large Bowl
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Zester
Measuring Spoons

Tags

30-min-or-less
Very High Fibre
Regional-specialty
Spicy
Dinner-bowls
Under 50g of Carbs
Ingredients
Tofu

Tofu

1 unit(s)

Bulgur Wheat

Bulgur Wheat

0.5 cup

Harissa Spice Blend

Harissa Spice Blend

7 g

Garlic, cloves

Garlic, cloves

2 unit(s)

Baby Spinach

Baby Spinach

28 g

Mayonnaise

Mayonnaise

2 tbsp

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Lemon

Lemon

0.5 unit(s)

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Chicken Breast Tenders

Chicken Breast Tenders

320 g

Oil*

Oil*

1.5 tbsp

Salt*

Salt*

0.5 tsp

Pepper*

Pepper*

0.125 tsp

Butter*

Butter*

1 tbsp

Preparation
1
Prep
  • Before starting, wash and dry all produce. Preheat broiler to high.
  • 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 pan to melt. 
  • Add garlic and bulgur. Cook 1 min, stirring constantly, until fragrant. 
2
Cook bulgur and chicken
  • 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 16-18 min, until bulgur is tender and water is absorbed. Fluff bulgur with a fork.
  • To a foil-linked baking sheet, add chicken and 2 tsp (4 tsp) oil. Season with salt and pepper, then toss to coat. Broil in the middle of the oven for 10-12 min, until cooked through.**
3
Prep and cook tofu
  • 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 hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry 7-8 min, turning occasionally, until golden. 
4
Make sauce
  • Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine. 
5
Cook peppers
  • Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook 3-4 min, stirring occasionally, until tender-crisp. Season with salt and pepper. 
6
Finish and serve
  • Stir peppers and lemon zest into bulgur. 
  • Divide bulgur between bowls, then top with tofu and chicken. 
  • Drizzle with lemon mayo. 
  • Sprinkle with feta.
7

If you've opted to add chicken breast tenders, preheat broiler to high.

8

To a foil-linked baking sheet, add chicken and 2 tsp (4 tsp) oil. Season with salt and pepper, then toss to coat. Broil in the middle of the oven for 10-12 min, until cooked through.**

9

Top bowls with chicken.

Nutrition per serving

860

kcal

Calories

45

g

Fat

11

g

Saturated Fat

49

g

Carbohydrate

3

g

Sugar

8

g

Dietary Fiber

65

g

Protein

165

mg

Cholesterol

1160

mg

Sodium

0.4

g

Trans Fat

1200

mg

Potassium

700

mg

Calcium

6

mg

Iron

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