Curried Chicken Salad Rolls
Poach a couple of breasts on Sunday and lunch is sorted till Wednesday.
Serves 4 Prep 20 min Ready in 35 min 36g protein
ChickenSaladBudget
Plan it this weekIngredients
- Chicken breast fillets500 g
- Bread rolls8 ea
- Greek yoghurt120 g
- Mayonnaise80 g
- Celery100 g
- Carrots100 g
- Lettuce100 g
- Curry powder4 g
Method
- Poach the chicken in barely simmering water for 12 minutes, then leave it in the water off the heat for 10 minutes.
- Lift out the chicken, cool it, and shred it with two forks.
- Toast the curry powder in a dry pan for 30 seconds to take the raw edge off it.
- Mix the yoghurt, mayonnaise and toasted curry powder and season well.
- Fold the chicken, finely diced celery and grated carrot through the dressing.
- Split the rolls, line them with lettuce, and pile the filling in.
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
Curried Tuna Salad Rolls
- 380 g Tinned tuna instead of Chicken breast fillets
No poaching: drain and flake the tuna and fold it through the dressing.
Vegetarian
Curried Chickpea Salad Rolls
- 440 g Tinned chickpeas instead of Chicken breast fillets
No poaching: drain the chickpeas, roughly crush half with a fork, and fold them through the dressing.
Vegan
Curried Chickpea Salad Rolls
- 440 g Tinned chickpeas instead of Chicken breast fillets
- 120 g Coconut yoghurt instead of Greek yoghurt
- 80 g Vegan mayonnaise instead of Mayonnaise
No poaching: drain the chickpeas, roughly crush half with a fork, and fold them through the dressing.
Dairy-free
- 120 g Coconut yoghurt instead of Greek yoghurt
Swaps are suggestions — check labels if you are cooking for an allergy.
What it costs, and where to buy it
WoolworthsBest choice$16.61
for your meals
$30.97 at the till, incl. $14.36 of food you keep
$4.67 less on the food you use, over the 8 items both stores stock
Coles$21.28
for your meals
$41.14 at the till, incl. $19.86 of food you keep
Missing items
These totals leave part of the list out, so a lower one isn't a cheaper shop.
Aldi$16.22
for your meals
$23.33 at the till, incl. $7.11 of food you keep
No price at Aldi:
- Curry powder
$4.15a serve
$4.15 a serve, cheapest at Woolworths
About $16.61 of ingredients used for 4 serves.
$30.97 at Woolworths · all 8 items
WoolworthsBest choice$16.61
no items missing
you'll pay $30.97 · 46% of it spare
Coles$21.28
no items missing · $4.67 more for the same food
you'll pay $41.14 · 48% of it spare
Aldi$16.22
missing 1 item
you'll pay $23.33 · 30% of it spare
Buy at Woolworths$30.97
Chicken breast fillets
$9.50/kg
need 500 g2 × Woolworths RSPCA Approved Chicken Breast Fillet 350 g$3.33closest matchreal special
Woolworths$9.50/kg$3.33·Aldi$13.98/kg$6.99·Coles$11.00/kg$15.40
Bread rolls
$0.45/ea
need 8 items2 × Woolworths Hamburger Buns 6 pack$2.70closest match
Woolworths$0.45/ea$2.70·Aldi$0.97/100g$3.49·Coles$1.05/ea$4.20
Greek yoghurt
$0.42/100g
need 120 gWoolworths Natural Greek Style Yoghurt 1 kg$4.20closest match
Woolworths$0.42/100g$4.20·Aldi$0.99/100g$1.69·Coles$1.74/100g$2.95
Mayonnaise
$2.13/100g
need 80 gHellmann's Mayonnaise Real 235 g$5.00closest match
Woolworths$2.13/100g$5.00·Aldi$0.59/100g$2.69·Coles$0.63/100g$2.80
Celery
$4.50/ea
need 100 gWoolworths Celery Fresh Whole each$4.50 1 pack assumed, quantity unknown (sold by the item)
Woolworths$4.50/ea$4.50·Coles$13.33/kg$4.00·Aldi$13.30/kg$3.99
Carrots
~$2.40/kg
need 100 gWoolworths Carrot Fresh each 150 g$0.36
Woolworths~$2.40/kg$0.36·Aldi$1.49/kg$1.49·Coles$2.60/kg$0.44
Lettuce
$11.00/kg
need 100 gWoolworths Iceberg Shredded Lettuce Lettuce 200 g$2.20closest match
Woolworths$11.00/kg$2.20·Aldi$2.99/ea$2.99·Coles$30.00/kg$4.50
