American · Snack
Chicken Lemon Pepper Smash Tub
Poached chicken breast smashed with Greek yogurt, cracked black pepper, and lemon zest served on wholemeal sourdough, a fridge-ready clean American protein snack you scoop and serve all week.
$
15 minsPrep
16 minsCook
31 minsTotal
EasyLevel
Nutrition per serving
520Calories
38gProtein
16gFat
48gCarbs
2gSugar
6gFiber
680mgSodium
73mgChol
Goes well with
Zuccardi MalbecZuccardi Malbec — A medium-bodied red wi...
local
Sweet TeaSweet Tea — A clean, aromatic tea that r...
international
Instructions
1
Prep
Zest 1 lemon and halve it. Finely chop chives, parsley, tarragon, and celery. In a bowl, whisk Greek yogurt, mayonnaise, lemon juice, lemon zest, Dijon, cracked black pepper, lemon pepper seasoning, and salt until smooth.
2
Simmer
Bring a pan of water to gentle simmer with squeezed lemon halves, bay leaf, and 0.5 tsp salt. Add chicken breasts and poach at barest simmer 12–14 minutes until internal temp reaches 74°C (165°F). Remove to a plate and rest 5 minutes.
3
Finish
Shred cooled chicken finely with two forks and chill 10 minutes. Add chilled chicken, chives, parsley, tarragon, and celery to the dressing. Smash together with a fork until evenly combined but still chunky. Transfer to airtight container; refrigerate up to 3 days.
4
Plate
Toast 1 slice wholemeal sourdough (or warm 1 wrap) per serving. Scoop roughly 130g chicken smash onto bread. Serve with baby carrots, celery sticks, or sliced cucumber on the side for crunch and fibre.
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
- 1 lemon
- 1 bay leaf
- 0.5 tsp fine salt
- 100g (3.5 oz) plain 0% fat Greek yogurt
- 1 tbsp avocado-oil mayonnaise
- 22ml (1.5 tbsp) fresh lemon juice
- 1 tbsp Dijon mustard
- 0.75 tbsp freshly cracked black pepper
- 1 tsp dried lemon pepper seasoning
- 2.5 tbsp fresh chives
- 1.5 tbsp fresh parsley
- 1 tbsp fresh tarragon
- 15g (0.5 oz / small handful) celery
- 2 slices wholemeal sourdough
- 2 wholemeal wraps