© 2023 by Nutrition, Energy & Weight Mangement Proudly created with Wix.com

John Hamlett's New Lifestyle

P.O. Box 437; Kempton Park; 1620

patdhamlett@gmail.com / j.hamlett@me.com

Mobile: John 083 602 1725 / Pat 082 782 0558

  • John & Pat Hamlett

Tommy Fritz Chicken Dish

Serves: 4

Ingredients: 8 x Large chicken breasts, copped into small cubes 1 x Packet of fat free bacon ½ Cup Mrs Balls Chutney ½ Cup Spurs famous durkey chicken wing sauce 1 x table spoon Garlic chives, chopped very fine 3 x teaspoons BBQ spice 250g Smooth, fat free cottage cheese ¼ Cup Fat free milk Method:

  1. Add chicken cubes, bacon, garlic, chives and 1 cup of water to a large hot frying pan.

  2. Cook chicken until it goes white, there should still be a little water in the pan.

  3. Add 1/2 cup Spurs famous Durkey chicken wing sauce and cook for about 8 min.

  4. Drain all the water from the pan.

  5. Sprinkle 3 teaspoons of BBQ spice onto the chicken and mix well.

  6. Add 1/2 cup Mrs Balls Chutney only once the water has cooked out. Cook this until the chicken goes brown and sticky, it will appear that the chicken/cause might burn a little.

  7. In a separate bowl, mix together the cottage cheese and milk. The viscosity should be that of yogurt.

  8. Put the cooked chicken and cottage cheese mix into one serving bowl and mix very well.

Additional notes: Mushrooms can be added before the chutney is added.

Plain yogurt can be used instead of the cottage cheese.

Serve with Basmati Rice or Baked Potato or Hot Pitta Bread & Green Salad

Serving: 1 Protein, 1 Carb, 1 Green

If you replace the cottage cheese with plain yogurt it will be 1 protein & 1/4 carb per serving


John Hamlett

Fitness & Nutritionist Specialist

  • Instagram
  • Facebook
  • Twitter