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Carb Smart Harissa-Honey Glazed Chicken
Spicy
Under 50g of Carbs
Carb Smart Harissa-Honey Glazed Chicken

with Lemony Bulgur

6 min
Difficulty: 2/3

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: Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Chicken tenders • 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, 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
Under 50g of Carbs
Ingredients
Tofu

Tofu

1 unit(s)

Bulgur Wheat

Bulgur Wheat

0.5 cup

Honey

Honey

2 unit(s)

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

  • 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. 
  • Meanwhile, to a large bowl, add honey. Set aside.

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

  • 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. Drizzle any honey remaining in the bowl over top. 
  • Drizzle with lemon mayo. 
  • Sprinkle with feta.

7

If you've opted to add chicken breast

tenders, while bulgur cooks, pat dry with

paper towels. Season with salt and pepper.

Heat a large non-stick pan over medium

heat. When hot, add 1 tbsp (2 tbsp) oil, then

chicken. Pan-fry on one side until golden,

6-7 min. Flip, then cover and continue

cooking, until cooked through, 6-7 min.**

Use the same pan to cook tofu.

Nutrition per serving

900

kcal

Calories

45

g

Fat

11

g

Saturated Fat

61

g

Carbohydrate

15

g

Sugar

7

g

Dietary Fiber

65

g

Protein

160

mg

Cholesterol

1170

mg

Sodium

0.4

g

Trans Fat

1200

mg

Potassium

700

mg

Calcium

6

mg

Iron

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