Chicken Tikka High Protein Smash
Recipe from Mob - delicious, healthy midweek cooking · original post · full recipe on mob.co.uk
All the flavour of your Friday night curry, in an easy preppable smash filler. Spiced, charred chicken tikka and boiled eggs smashed with mango chutney and lime, high protein and ready in 25 mins.
Serves 4 25 minKid-friendly
Chicken
Ingredients
- chicken breast — diced500 g
- tikka masala paste60 g
- eggs8 ea
- light cream cheese40 g
- 0% fat Greek yoghurt40 g
- mango chutney40 g
- red onion150 g
- limes4 ea
- fresh coriander25 g
- brown bread4 slice
- chilli flakes — optional3 g
Method
- Heat the grill to medium-high. Dice the chicken breast into 2-3cm cubes. In a bowl, mix the chicken with the tikka paste and half the yoghurt until fully coated, then season generously with salt. If you'd like extra spice, add the optional chilli flakes too.
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Pescatarian
Salmon Tikka High Protein Smash
- 600 g Salmon fillets instead of chicken breast
Coat the salmon fillets in the tikka paste and yoghurt and grill for 8 to 10 minutes until just cooked, then flake rather than chop.
Vegetarian
Paneer Tikka High Protein Smash
- 400 g Paneer instead of chicken breast
Cube the paneer, coat in the tikka paste and yoghurt and grill for 8 to 10 minutes until charred at the edges, a little less than the chicken.
Gluten-free
- 160 g Gluten-free bread instead of brown bread
Toast the gluten-free bread a little longer for a sturdier base.
Dairy-free
- 40 g Dairy-free cream cheese instead of light cream cheese
- 40 g Coconut yoghurt instead of 0% fat Greek yoghurt
Swaps are suggestions — check labels if you are cooking for an allergy.
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What it costs, and where to buy it
Shops to compare
List price at each shop
Missing items
These totals leave part of the list out, so a lower one isn't a cheaper shop.
Coles· $31.23 of food
$59.20
47% spare
No price at Coles for:
- light cream cheese
- brown bread
WoolworthsBest choice· $14.79 of food
$32.98
55% spare
No price at Woolworths for:
- tikka masala paste
- limes
- brown bread
Aldi· $21.06 of food
$32.83
36% spare
No price at Aldi for:
- tikka masala paste
- light cream cheese
- mango chutney
- brown bread
$7.81a serve
from $7.81 a serve at Coles · 9 of 11 ingredients priced
About $31.23 of ingredients used for 4 serves.
$51.62 across 3 shops · 10 of 11 items priced · $13.13 more for bigger packs, 62% spare for later
Coles$31.23
missing 2 items
you'll pay $59.20 · 47% of it spare
WoolworthsBest choice$14.79
missing 3 items
you'll pay $32.98 · 55% of it spare
Aldi$21.06
missing 4 items
you'll pay $32.83 · 36% of it spare
Buy at Woolworths$18.53
eggs
$3.75/100g
need 8 itemsThe Quail Company 12 Pack Farm Fresh Eggs 120g$4.50closest match
Woolworths$3.75/100g$4.50·Coles$1.03/100g$6.20·Aldi$0.82/100g$7.39
red onion
~$4.37/kg
need 150 gOnion Red each 189.93 g$0.83
Woolworths~$4.37/kg$0.83·Coles$5.50/kg$1.10·Aldi$4.49/kg$4.49
fresh coriander
$0.53/10g
need 25 gGourmet Garden Coriander 80 g$4.20closest match
Woolworths$0.53/10g$4.20·Aldi$2.99/ea$2.99·Coles$4.83/10g$2.90
Buy at Coles$26.60
chicken breast
$11.00/kg
need 500 gColes RSPCA Approved Chicken Breast Fillets Large Pack approx. 1.4 kg$15.40closest match
Coles$11.00/kg$15.40·Aldi$13.98/kg$6.99·Woolworths$16.50/kg$1.65
tikka masala paste
$1.48/100g
need 60 gArth Paste Masala Tikka Masala Paste 270 g$4.00real special
Coles$1.48/100g$4.00·WoolworthsN/A·AldiN/A
0% fat Greek yoghurt
$0.42/100g
need 40 gEvia Greek Style Yoghurt 1 kg$4.20
Coles$0.42/100g$4.20·Aldi$0.99/100g$1.69·Woolworths$0.42/100g$4.20
chilli flakes
$0.81/10g
need 3 gColes Chilli Flakes Hot 37 g$3.00closest match
Coles$0.81/10g$3.00·Woolworths$0.87/10g$2.00·Aldi$0.80/10g$2.79
Buy at Aldi$6.49
limes
$16.23/kg
need 4 itemsAldi Limes 400g$6.49 1 pack assumed, quantity unknown (sold by weight)
Aldi$16.23/kg$6.49·Coles$17.25/kg$6.90·WoolworthsN/A
Not priced
- brown bread · 4 slice