Marry Me Chicken High Protein Smash
Recipe from Mob - delicious, healthy midweek cooking · original post · full recipe on mob.co.uk
A rich, creamy sun-dried tomato chicken spread that's gently spicy, garlicky and seriously moreish. Pile it onto toast for the ultimate indulgent snack or light lunch.
Serves 4 35 min
Chicken
Ingredients
- chicken breast640 g
- chilli flakes3 g
- cherry tomatoes250 g
- garlic cloves2 ea
- sun-dried tomatoes — drained180 g
- light cream cheese40 g
- fresh basil15 g
- parmesan60 g
- low-calorie cooking oil spray1 ea
- sourdough bread4 slice
Method
- Heat the oven to 200°C. Lay out the chicken breasts on a large baking tray, spray with olive oil, sprinkle over the chilli flakes and season with salt and black pepper. Mix everything together so the chicken is fully coated. Slide into the oven and bake for 20 mins, until cooked through. Leave to rest for 5 mins.
- While the chicken bakes, finely chop the garlic, then drain and roughly chop the sun-dried tomatoes. Heat a large non-stick frying pan over a medium heat with a little olive oil. Add the cherry tomatoes and fry for a couple of minutes, then squash them with the back of a spoon. Keep cooking for another 3 mins, until most of the water has evaporated.
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
Marry Me Tuna High Protein Smash
- 600 g Tinned tuna instead of chicken breast
Skip baking: drain the tuna, toss with the chilli flakes and mash it straight into the tomato mixture.
Vegetarian
Marry Me Chickpea High Protein Smash
- 440 g Chickpeas instead of chicken breast
Skip baking the chicken: toss the drained chickpeas with the chilli flakes and warm them in the pan for 5 minutes before mashing.
Vegan
Marry Me Chickpea High Protein Smash
- 440 g Chickpeas instead of chicken breast
- 40 g Dairy-free cream cheese instead of light cream cheese
- 20 g Nutritional yeast instead of parmesan
Skip baking the chicken: warm the drained chickpeas with the chilli flakes in the pan for 5 minutes, then mash with the tomato mixture.
Gluten-free
- 160 g Gluten-free bread instead of sourdough bread
Gluten-free bread toasts faster, so watch it closely.
Dairy-free
Watch it on Instagram
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.
Sainsbury'sBest choice· £12.64 of food
£16.75
25% spare
No price at Sainsbury's for:
- chilli flakes
- low-calorie cooking oil spray
Tesco· £9.78 of food
£16.17
40% spare
No price at Tesco for:
- garlic cloves
- parmesan
- low-calorie cooking oil spray
- sourdough bread
Morrisons· £12.58 of food
£15.96
21% spare
No price at Morrisons for:
- sun-dried tomatoes
- light cream cheese
- low-calorie cooking oil spray
- sourdough bread
Aldi UK· £5.18 of food
£9.37
45% spare
No price at Aldi UK for:
- chilli flakes
- garlic cloves
- sun-dried tomatoes
- light cream cheese
- parmesan
- low-calorie cooking oil spray
- sourdough bread
Asda· £6.12 of food
£6.94
12% spare
No price at Asda for:
- chilli flakes
- garlic cloves
- sun-dried tomatoes
- light cream cheese
- fresh basil
- parmesan
- low-calorie cooking oil spray
- sourdough bread
£3.19a serve
from £3.19 a serve at Sainsbury's · 8 of 10 ingredients priced
About £12.75 of ingredients used for 4 serves.
£18.93 across 4 shops · 9 of 10 items priced · £2.98 more for bigger packs, 47% spare for later
Sainsbury'sBest choice£12.64
missing 2 items
you'll pay £16.75 · 25% of it spare
Tesco£9.78
missing 4 items
you'll pay £16.17 · 40% of it spare
Morrisons£12.58
missing 4 items
you'll pay £15.96 · 21% of it spare
Aldi UK£5.18
missing 7 items
you'll pay £9.37 · 45% of it spare
Asda£6.12
missing 8 items
you'll pay £6.94 · 12% of it spare
Buy at Sainsbury's£5.96
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
fresh basil
£16.67/kg
need 15 gSainsbury's Fresh Packed Basil 30 g£0.50
Sainsbury's£16.67/kg£0.50·Aldi UK£16.67/kg£0.50·Morrisons£0.70·Tesco£36.00/kg£1.80·AsdaN/A·OcadoN/A
parmesan
£25.83/kg
need 60 gSainsbury's Grated Parmesan Cheese 120 g£3.10
Sainsbury's£25.83/kg£3.10·Morrisons£5.60·Aldi UKN/A·TescoN/A·AsdaN/A·OcadoN/A
sourdough bread
£2.24/kg
need 4 sliceSainsbury's White Sourdough Bread, Taste the Difference 500g£1.12closest match
Sainsbury's£2.24/kg£1.12·Aldi UKN/A·TescoN/A·AsdaN/A·MorrisonsN/A·OcadoN/A
Buy at Tesco£4.12
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
cherry tomatoes
£2.48/kg
need 250 gStandard 250 g£0.62closest match
Tesco£2.48/kg£0.62·Aldi UK£2.70/kg£0.89·Sainsbury's£2.70/kg£0.89·Asda£3.23/kg£0.97·Morrisons£6.00/kg£1.35·OcadoN/A
sun-dried tomatoes
£2.50
need 180 gTesco Standard 285 gclosest match
Tesco£2.50·Sainsbury's£10.71/kg£3.00·Aldi UKN/A·AsdaN/A·MorrisonsN/A·OcadoN/A
Buy at Morrisons£0.87
garlic cloves
£0.87
need 2 itemsMorrisons Garlic Bulbs 4 Pack 4 per packclosest match
Morrisons£0.87·Sainsbury's£0.95/ea£0.95·Aldi UKN/A·TescoN/A·AsdaN/A·OcadoN/A
Buy at Aldi UK£7.98
chicken breast
£6.65/kg
need 640 g2 × Ashfields Diced Chicken Breast 600 g£3.99
Aldi UK£6.65/kg£3.99·Sainsbury's£7.81/kg£5.00·Morrisons£5.00·Asda£8.29/kg£1.99·Tesco£10.00/kg£4.00·OcadoN/A
Not priced
- low-calorie cooking oil spray · 1 item