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: Chicken tenders • Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • 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, dehydrated garlic, 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
Spicy
Under 50g of Carbs
Feel-good
Ingredients
Tofu
1 unit(s)
Bulgur Wheat
0.5 cup
Honey
2 unit(s)
Harissa Spice Blend
7 g
Garlic, cloves
2 unit(s)
Baby Spinach
28 g
Mayonnaise
2 tbsp
Sweet Bell Pepper
1 unit(s)
Lemon
0.5 unit(s)
Feta Cheese, crumbled
0.25 cup
Chicken Breast Tenders
310 g
Oil
1.5 tbsp
Salt
0.5 tsp
Pepper
0.125 tsp
Butter
1 tbsp
Preparation
1
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
Add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt to the pot. Cover and bring to a boil over high, then remove from heat.
Let stand 16-18 min, until bulgur is tender and liquid is absorbed. Fluff bulgur with a fork.
Pat chicken dry with paper towels. Season with salt and pepper.
Heat a large non-stick pan over medium-high. When hot, 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 a plate. Cover loosely with foil to keep warm.
3
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.
To the same pan, 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
Meanwhile, to a small bowl, add mayo and 1/2 tbsp (1 tbsp) lemon juice. Whisk to combine.
5
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
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 and chicken. 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, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, 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 a plate. Cover loosely with foil to keep warm. Use the same pan to cook tofu in step 3.