Toggle sidebar
Carb Smart Harissa Chicken Tenders and Tofu
Spicy
High Protein
Under 50g of Carbs
Carb Smart Harissa Chicken Tenders and Tofu

with Lemony Bulgur

6 min
Difficulty: 2/3

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 (wheat) • Lemon • 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) • 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, garlic powder, canola oil, silicon dioxide, spice extract) • Garlic.

Allergens

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

Utensils

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

Tags

30-min-or-less
Spicy
High Protein
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

310 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.
  • 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

  • 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.

3
Prep and cook tofu and chicken

  • 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. 
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • To the same pan, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.** Transfer to clean cutting board.

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

  • Slice chicken. 
  • Stir peppers and lemon zest into bulgur. 
  • Divide bulgur between bowls, then top with tofu.
  • Drizzle with lemon mayo. 
  • Sprinkle with feta.

7

Pat chicken dry with paper towels. Season with salt and pepper. To the same pan, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.** Transfer to clean cutting board.

8

Slice 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

160

mg

Cholesterol

1160

mg

Sodium

0.4

g

Trans Fat

1150

mg

Potassium

700

mg

Calcium

6

mg

Iron

6 min 2/3
Veggie
Spicy
Under 50g of Carbs
New

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Veggie
Spicy
Under 50g of Carbs
Under 650 Calories
6 min 2/3
Very High Fibre
Spicy
Under 50g of Carbs
6 min 2/3
Veggie
Spicy
Under 50g of Carbs
6 min 2/3
Spicy
Under 50g of Carbs
6 min 2/3
Spicy
Under 50g of Carbs

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Spicy
High Protein
6 min 2/3
Veggie
Spicy
Under 50g of Carbs

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Spicy
High Protein
6 min 2/3
Spicy
High Protein
Under 50g of Carbs

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Spicy
Under 50g of Carbs
Under 650 Calories

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Spicy
Under 50g of Carbs
6 min 2/3
Spicy
Under 50g of Carbs

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Spicy
High Protein

with Lemony Bulgur, Spinach, Peppers and Feta

6 min 2/3
Very High Fibre
Veggie
Spicy
Under 50g of Carbs
6 min 2/3
Very High Fibre
Spicy
High Protein
Under 50g of Carbs
6 min 2/3
Veggie
Spicy
Under 50g of Carbs
Carb Smart Harissa-Honey Glazed Tofu with Chicken
Protein Plus
6 min 2/3
Spicy
Under 50g of Carbs

with Lemony Bulgur

6 min 2/3
Veggie
Spicy
Under 50g of Carbs
6 min 2/3
Veggie
Spicy
Under 50g of Carbs

with Lemony Bulgur

6 min 2/3
Very High Fibre
Veggie
Spicy
Under 50g of Carbs
6 min 2/3
Spicy
Under 50g of Carbs
Similar Recipes
Pan-Seared Harissa Salmon
Power Up

with Roasted Chickpea Salad and Lemon-Tahini Dressing

5 min 1/3
Very High Fibre
Spicy
High Protein
Under 50g of Carbs
New
Pan-Seared Harissa Salmon
Power Up

with Roasted Chickpea Salad and Lemon-Tahini Dressing

5 min 1/3
Very High Fibre
Spicy
High Protein
Under 50g of Carbs
New
Chipotle Salmon and Farro Bowls
Power Up

with Yogurt Sauce and Fresh Pico de Gallo

6 min 1/3
Very High Fibre
Spicy
High Protein
Under 50g of Carbs
New
Under 650 Calories
Smart Harissa Chicken-and-Lentil Stew
New

with Butternut Squash and Cilantro

5 min 2/3
Very High Fibre
Spicy
High Protein
Under 50g of Carbs
Under 650 Calories
Back to recipes
HelloFresh Database
Made with by Norman Huth
Confirm Action

Are you sure?

Type to search...
Login

Sign in to access your favorites and saved lists.

Email
Password
Remember me

Don't have an account?

Shopping List

Your shopping list is empty

View Shopping List