Tuna Chipotle High Protein Smash
Recipe from Mob - delicious, healthy midweek cooking · original post · full recipe on mob.co.uk
Smoky chipotle tuna, black beans and charred corn folded through a creamy lime-spiked base, a high protein smash with a proper Mexican kick.
Serves 4 20 min
SeafoodFishSpicyMexican
Ingredients
- canned tuna in spring water — drained480 g
- eggs4 ea
- canned black beans — drained160 g
- light cream cheese80 g
- light cheddar cheese80 g
- 0% fat Greek yoghurt40 g
- canned sweetcorn — drained120 g
- chipotle paste20 g
- red onion150 g
- fresh coriander25 g
- limes4 ea
- brown bread4 slice
Method
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Vegetarian
Chickpea Chipotle High Protein Smash
- 440 g Canned chickpeas instead of canned tuna in spring water
Drain and pat the chickpeas dry, then smash them with the other ingredients as written; no cooking change.
Gluten-free
- 160 g Gluten-free bread instead of brown bread
Toast the gluten-free bread a little longer until crisp.
Dairy-free
- 160 g Avocado instead of light cream cheese
- Leave out the light cheddar cheese
- Leave out the 0% fat Greek yoghurt
Smash the avocado in with the tuna, eggs, beans and corn in place of the dairy, and serve straight away so it stays green.
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.
Woolworths NZBest choice· $23.30 of food
$42.48
45% spare
No price at Woolworths NZ for:
- light cheddar cheese
- chipotle paste
- brown bread
New World· $24.72 of food · $1.42 more
$51.54
52% spare
No price at New World for:
- light cream cheese
- chipotle paste
- brown bread
Pak'nSave· $24.07 of food
$41.70
42% spare
No price at Pak'nSave for:
- light cream cheese
- light cheddar cheese
- chipotle paste
- brown bread
$5.83a serve
from $5.83 a serve at Woolworths NZ · 9 of 12 ingredients priced
About $23.30 of ingredients used for 4 serves.
$47.70 across 3 shops · 10 of 12 items priced · $3.21 more for bigger packs, 55% spare for later
Woolworths NZBest choice$23.30
missing 3 items
you'll pay $42.48 · 45% of it spare
New World$24.72
missing 3 items · $1.42 more
you'll pay $51.54 · 52% of it spare
Pak'nSave$24.07
missing 4 items
you'll pay $41.70 · 42% of it spare
Buy at Woolworths NZ$22.08
light cream cheese
$5.49
need 80 gAnchor cream cheese light 250 g
Woolworths NZ$5.49·Pak'nSaveN/A·New WorldN/A
red onion
$3.80
need 150 gWoolworths Fresh Vegetable onions red 1 kgclosest matchreal special
Woolworths NZ$3.80·Pak'nSave$3.99/kg$3.99·New World$4.99/kg$4.99
limes
$5.80
need 4 itemsFresh Fruit limes 400g 1 pack assumed, quantity unknown (sold by weight)
Woolworths NZ$5.80·New World$8.99/kg$8.99·Pak'nSave$9.49/kg$9.49
Buy at Pak'nSave$4.87
canned black beans
$2.48/kg
need 160 gPams Black Beans In Brine 1kg 410 g$0.99closest match
Pak'nSave$2.48/kg$0.99·New World$2.85/kg$1.14·Woolworths NZ$2.00
canned sweetcorn
$4.61/kg
need 120 gWattie's Corn Whole Kernel 410 g$1.89real special
Pak'nSave$4.61/kg$1.89·Woolworths NZ$2.90·New World$8.02/kg$3.29
fresh coriander
$0.10/10g
need 25 gUrja Coriander Whole 200 g$1.99closest match
Pak'nSave$0.10/10g$1.99·New World$0.40/10g$3.99·Woolworths NZ$5.95
Buy at New World$20.75
canned tuna in spring water
$14.00/kg
need 480 g3 × Pams Tuna Chunks In Spring Water 1kg 185 g$2.59
New World$14.00/kg$2.59·Woolworths NZ$1.35·Pak'nSave$17.78/kg$3.29
light cheddar cheese
$3.60/100g
need 80 gMainland Noble Tasty Light Aged Cheddar Cheese 250 g$7.99
New World$3.60/100g$7.99·Woolworths NZN/A·Pak'nSaveN/A
0% fat Greek yoghurt
$1.45/100g
need 40 gThe Collective Epic Greek Unsweetened Yoghurt 400 g$4.99closest match
New World$1.45/100g$4.99·Woolworths NZ$2.80·Pak'nSave$1.81/100g$2.89
Not priced
- chipotle paste · 20 g
- brown bread · 4 slice