Indian · Snack
Chicken Tandoori Smash Tub
Poached chicken breast smashed with Greek yogurt, tandoori spices, and fresh mint served on wholemeal sourdough, a fridge-ready bold Indian protein snack you scoop and serve all week.
$
15 minsPrep
16 minsCook
31 minsTotal
EasyLevel
Nutrition per serving
520Calories
38gProtein
16gFat
48gCarbs
4gSugar
6gFiber
780mgSodium
85mgChol
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Instructions
1
Prep
Finely chop mint, coriander, and red onion. Finely grate garlic and ginger. Zest and juice the lime. Halve the lemon. Measure all spices, yogurt, and mayonnaise. Have all ingredients ready to combine after poaching.
2
Simmer
Bring a small pan of water to gentle simmer with lemon half, bay leaf, and 0.5 tsp salt. Add chicken breast and poach at barest simmer for 12–14 minutes until internal temperature reaches 74°C (165°F). Chicken should be cooked through with no pink inside.
3
Rest
Remove chicken to a plate and rest 5 minutes. Shred finely with two forks, then chill in the fridge for 10 minutes until cold.
4
Build
Whisk yogurt, mayonnaise, tandoori spice, garam masala, smoked paprika, cumin, turmeric, lime juice, lime zest, garlic, ginger, salt, and pepper in a small bowl until smooth and fragrant.
5
Finish
Add chilled shredded chicken, mint, coriander, and red onion to the spiced dressing. Smash together with a fork until evenly combined but still chunky. Taste and adjust seasoning. Transfer to an airtight container and refrigerate up to 3 days.
6
Plate
Toast 1 slice wholemeal sourdough (or warm 1 wholemeal wrap) per person and scoop 67g smash onto the bread. Serve with sliced cucumber, baby carrots, or celery sticks alongside for cooling crunch.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 250g (8.8 oz) boneless skinless chicken breast
- 0.5 lemon
- 1 bay leaf
- 1 tsp fine salt
- 100g (3.5 oz) plain Greek yogurt
- 1 tbsp avocado-oil mayonnaise
- 1 tbsp tandoori spice blend
- 0.5 tsp garam masala
- 0.5 tsp smoked paprika
- 0.5 tsp ground cumin
- 0.25 tsp ground turmeric
- 22ml (1.5 tbsp) fresh lime juice
- 0.5 lime
- 2 garlic cloves
- 15g (0.5 oz) fresh ginger
- 8g (small handful) fresh mint
- 8g (small handful) fresh coriander
- 15g (0.5 oz) red onion
- 0.25 tsp black pepper
- 2 slices wholemeal sourdough
- 2 wholemeal wraps