Creamy Chutney & Herb Chicken (4 portions)
This high-protein spin on a beloved South African classic replaces heavy cream and mayonnaise with smooth, low-fat cottage cheese. This single tweak dramatically slashes the fat content to prevent GLP-1 related nausea, doubles the protein density, and keeps the chicken incredibly juicy and tender.
Ingredients
- 1 kg chicken breast fillets (approx. 4 large breasts), sliced horizontally into thin cutlets
- 250 g low-fat cottage cheese (1 full tub)
- 2 tbsp Mrs. H.S. Ball’s Chutney (30 ml), use a Lite version chutney if you want to keep sugar lower
- 1 tbsp lemon juice (15ml), to cut through the richness
- 1 tsp garlic powder (5 ml) or 2 minced fresh garlic cloves
- 1 tbsp dried mixed herbs (15 ml), or Origanum and thyme
- ½ tsp fine salt & cracked black pepper, to taste
- Optional: A pinch of paprika or cayenne pepper for a golden colour
Instructions
Prep and Slicing:
- Preheat your oven to 190°C (Conventional) or 180°C (Thermo-fan). Lightly spray a medium-sized casserole baking dish with non-stick cooking spray.
- Pat them dry with a paper towel and season lightly with salt and pepper.
The Digestibility Trick: Slice your chicken breasts horizontally into thinner cutlets. Thinner pieces cook much faster, stay tender, and are significantly easier to chew and digest when your appetite is low.
Whip Up the High-Protein Chutney Sauce
- In a medium bowl, combine the 250g smooth cottage cheese, 2 tablespoons of chutney, lemon juice, garlic powder, and mixed herbs.
- Whisk vigorously with a fork until completely smooth and uniform.
Note: As it heats in the oven, the cottage cheese will melt into a luxurious, creamy sauce.
Assemble and Bake
- Arrange the seasoned chicken cutlets in a single layer (slightly overlapping is fine) in your prepared baking dish.
- Pour the creamy chutney sauce evenly over the chicken, using the back of a spoon to ensure every piece is fully coated.
- Bake uncovered for 20 to 25 minutes. Do not overbake! Because the chicken is sliced thin and protected by the cottage cheese sauce, it cooks quickly.
Notes
GLP-1 Recipe Snapshot per serving (1 portion):
- 🔥Calories: ~295 kcal
- 🍗 Protein: ~54g (An incredible protein hit to protect muscle mass!)
- 🌾 Carbohydrates: ~8g
- 🥑 Fat: ~4.5g (Very low fat, making it incredibly gentle on delayed gastric emptying)
- 🪙 Estimated Cost: ~R32 per portion **
