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.
Tesco· £10.30 of food
£21.12
51% spare
No price at Tesco for:
- brown bread
Sainsbury'sBest choice· £9.48 of food
£15.68
40% spare
No price at Sainsbury's for:
- tikka masala paste
- chilli flakes
Morrisons· £12.76 of food · £3.28 more
£18.10
30% spare
No price at Morrisons for:
- tikka masala paste
- light cream cheese
Aldi UK· £6.21 of food
£9.52
35% spare
No price at Aldi UK for:
- tikka masala paste
- light cream cheese
- mango chutney
- brown bread
- chilli flakes
Asda· £7.13 of food
£11.29
37% spare
No price at Asda for:
- tikka masala paste
- light cream cheese
- fresh coriander
- brown bread
- chilli flakes
£2.58a serve
from £2.58 a serve at Tesco · 10 of 11 ingredients priced
About £10.30 of ingredients used for 4 serves.
£17.29 across 4 shops · all 11 items priced · £0.79 more for bigger packs, 47% spare for later
Tesco£10.30
missing 1 item
you'll pay £21.12 · 51% of it spare
Sainsbury'sBest choice£9.48
missing 2 items
you'll pay £15.68 · 40% of it spare
Morrisons£12.76
missing 2 items · £3.28 more
you'll pay £18.10 · 30% of it spare
Aldi UK£6.21
missing 5 items
you'll pay £9.52 · 35% of it spare
Asda£7.13
missing 5 items
you'll pay £11.29 · 37% of it spare
Buy at Tesco£6.37
tikka masala paste
£12.22/kg
need 60 gAagrah Tikka Masala Tarka Paste 270 g£3.30
Tesco£12.22/kg£3.30·Aldi UKN/A·Sainsbury'sN/A·AsdaN/A·MorrisonsN/A·
OcadoN/A
0% fat Greek yoghurt
£1.90/kg
need 40 gCreamfields Fat Free Greek Style Natural Yogurt 500 g£0.95closest match
Tesco£1.90/kg£0.95·Aldi UK£1.90/kg£0.95·Sainsbury's£1.90/kg£0.95·Asda£8.93/kg£1.34·Morrisons£1.50·OcadoN/A
red onion
£0.95/kg
need 150 gTesco Standard 210.53 g£0.20
Tesco£0.95/kg£0.20·Aldi UK£0.95/kg£0.95·Sainsbury's£0.95/kg£0.95·Morrisons£0.95·Asda£2.62/kg£1.31·OcadoN/A
limes
£0.23/ea
need 4 items4 × Tesco Limes Each 5 each 1 item£0.23
Tesco£0.23/ea£0.23·Morrisons£0.92·Aldi UK£0.23/ea£1.15·Sainsbury's£0.23/ea£1.15·Asda£0.24/ea£1.18·OcadoN/A
chilli flakes
£31.25/kg
need 3 gTesco Birds Eye Chilli Flakes 32 g£1.00closest match
Tesco£31.25/kg£1.00·Morrisons£1.09·Aldi UKN/A·Sainsbury'sN/A·AsdaN/A·OcadoN/A
Buy at Sainsbury's£2.95
light cream cheese
£8.18/kg
need 40 gPhiladelphia Original Soft Cream Cheese 165 g£1.35
Sainsbury's£8.18/kg£1.35·Tesco£13.64/kg£2.25·Aldi UKN/A·AsdaN/A·MorrisonsN/A·OcadoN/A
brown bread
£3.55/kg
need 4 sliceSainsbury's Free From Brown Sliced Bread 535g£1.90closest match
Sainsbury's£3.55/kg£1.90·Morrisons£1.55·Aldi UKN/A·TescoN/A·AsdaN/A·OcadoN/A
Buy at Asda£3.48
eggs
£0.160/ea
need 8 itemsKitchen Value Eggs 805g 15 pack£2.40closest match
Asda£0.160/ea£2.40·Tesco£0.170/ea£1.70·Aldi UK£0.165/ea£0.99·Sainsbury's£0.217/ea£3.25·Morrisons£5.20·OcadoN/A
mango chutney
£4.50/kg
need 40 gAsda Mango Chutney 240 g£1.08
Asda£4.50/kg£1.08·Tesco£13.33/kg£1.00·Morrisons£1.60·Sainsbury's£5.94/kg£1.90·Aldi UKN/A·OcadoN/A
Buy at Aldi UK£4.49
chicken breast
£6.65/kg
need 500 gAshfields Diced Chicken Breast 600 g£3.99
Aldi UK£6.65/kg£3.99·Sainsbury's£8.29/kg£1.99·Asda£8.29/kg£1.99·Morrisons£4.50·Tesco£10.00/kg£4.00·OcadoN/A
fresh coriander
£16.67/kg
need 25 gReady, Set…cook! British Cut Coriander 30 g£0.50
Aldi UK£16.67/kg£0.50·Sainsbury's£18.33/kg£0.55·Morrisons£0.60·Tesco£36.00/kg£1.80·AsdaN/A·OcadoN/A