Chicken & Asparagus Wonton Quiches

Chicken & Asparagus Wonton Quiches

Makes: 14

Ingredients:

  • 14 wonton wrappers
  • 8 eggs
  • 150g sour cream
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella
  • 2 garlic cloves
  • 1/3 leek, halved and finely shredded
  • 250g roast chicken
  • 1 bunch (7 spears) fresh asparagus

Method:

  • Preheat the oven to 180 degrees Celsius
  • Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
  • Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
  • Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
  • Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
  • Bake for 25-30 minutes or until golden and cooked through
  • Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

  • Calories: 125
  • Total fat: 7g
  • Total carbohydrates: 5.2g
  • Sugar: 0.2g
  • Protein: 10.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Thai Chicken

Thai Chicken

Serves: 4 serves (or 10 bariatric portions)

Paste ingredients:

  • 1 small onion, roughly chopped
  • 1 long green chilli, roughly chopped
  • 4 garlic cloves
  • 1cm fresh ginger
  • 1 lemongrass stalk
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 3 tablespoons fish sauce
  • 3 tablespoons lime juice
  • 1 tablespoon brown sugar

Curry ingredients:

  • 1/2 tablespoon olive oil
  • 500g chicken breast, evenly chopped
  • 1 celery stalk, finely chopped
  • 1 small onion, finely chopped
  • 1 capsicum, thinly sliced
  • 2 tomatoes, thinly sliced
  • 1 cup green beans, in 1cm pieces
  • 400ml light coconut milk
  • 2 kaffir lime leaves
  • 1/2 cup fresh basil, roughly torn

Method:

  • Place all ingredients for the paste into a food processor and blend until smooth, then set aside
  • Heat the oil in the base of a heavy based saucepan
  • Add the onion and celery and sauté for 1-2 minutes until the onion becomes translucent
  • Add in the chicken cook for 2-3 minutes until the chicken is all sealed
  • Add in the paste and sauté until the chicken is coated and the paste is aromatic
  • Pour in the coconut milk, tomatoes, greens, capsicum and kaffir lime leave, you may need to add a small amount of water to ensure all the chicken is in fluids
  • Reduce the heat to a medium low heat. Place a lid on the saucepan and simmer for 15 minutes until the chicken is cooked through, this time may vary depending on how large the chicken pieces are cut.
  • Remove from the heat and stir through the basil leaves, allow to sit for 2 minutes to infuse the fresh herbs through the chicken then serve

Nutritional Value per bariatric portion:

  • Calories: 105
  • Total fats: 3.8g
  • Total carbohydrates: 4.8g
  • Sugars: 2.5g
  • Protein: 12.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Left overs make a delicious wonton pie filling

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Chicken Rose Pasta Sauce

Chicken Rose Pasta Sauce

Serves: 4 standard or 12 Bariatric portions

Ingredients:

  • 600g chicken breast fillet, diced
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 400g can chopped whole peeled tomatoes
  • 400g can whole peeled cherry tomatoes
  • 1/2 cup smooth ricotta

Method:

  • Place the onion, celery and garlic in a heavy based frying pan with some cooking spray and sauté for 1-2 minutes until softened
  • Add in the diced chicken and toss over a high heat to seal the chicken
  • Add both cans of tomatoes and simmer for 15 minutes or until the chicken is cooked through, the time will vary depending on how large the chicken pieces are
  • Remove from the heat and stir through the ricotta, it may appear slightly grainy and curdled, this will depend on the thickness of the ricotta used but it is NOT curdled at all
  • Serve with your choice of pasta, spiral vegetables or any other side of your choice.

Nutritional Value per Serve (12):

  • Calories: 85
  • Total fat: 2.4g
  • Total carbohydrates: 3g
  • Sugars: 2.2g
  • Protein: 12.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months, it may require slight dehydration by adding a small amount of chicken stock when reheating.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Apricot Chicken Sausage Rolls

Apricot Chicken Sausage Rolls

Makes: 28 portions

Ingredients:

  • 3 1/2 mountain bread wraps
  • 150g dried apricots
  • 500g chicken mince
  • 1 small onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 150g sweet potato, grated
  • 1 egg
  • 1/2 packet French Onion Soup mix
  • 3 scoops (90g) pure protein powder

Method:

  • Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight
  • Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
  • Cut the mountain bread in half to create two even rectangles
  • Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid
  • All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
  • Divide the mixture into 7 even portions
  • Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Brush the other side with egg wash before folding over to complete the sausage roll
  • Place on the baking tray with the seal side down
  • Repeat with the remaining mountain bread and meat portions
  • Brush the tops of the sausage rolls with egg wash
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before cutting each roll into 4 even portions.

Nutritional Value per portion:

  • Calories: 66
  • Total fat: 1.4g
  • Total carbohydrates: 6.4g
  • Sugars: 3.2g
  • Protein: 7.1g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au
  • Use the Discount code holly10 at checkout to get a 10% discount
  • Also delicious served cold

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Brazilian Chicken Curry

Brazilian Chicken Curry

Makes: 4 serves or 12 bariatric serves

Ingredients:

  • 600g chicken breast, evenly diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoons cayenne pepper (optional)
  • 2 teaspoons coconut oil
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 3 garlic cloves, finely diced
  • 1cm freshly ginger, grated
  • 1 fresh long green chilli, finely diced
  • 3 large tomatoes, finely diced
  • 400ml can coconut milk

Method:

  • Sprinkle the ground cumin, ground coriander, turmeric and cayenne pepper evenly over the chicken and gently toss until well coated
  • Heat a heavy based saucepan over a medium high heat and lightly spray with cooking spray
  • Add the chicken and toss until the chicken is browned and sealed
  • Remove the chicken from the saucepan and set aside
  • Add the coconut oil, onion, celery, garlic, ginger and chilli and sauté for 2-3 minutes until the onion becomes slightly translucent
  • Add in the chicken, fresh tomato and pour the coconut milk over the top
  • Simmer for 20 minutes or until the chicken is cooked through, the time will depend on how big your chicken pieces are.

Nutritional Value per portion (12):

  • Calories: 93
  • Total fat: 4.3g
  • Total carbohydrates: 1.4g
  • Sugars: 0.5g
  • Protein: 12.2g

Recipe Notes:

  • Store covered in the fridge for the maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Chicken & Herb Dumplings

Chicken & Herb Dumplings

Makes: 30

Ingredients:

  • 30 wonton wrappers
  • 250g chicken mince
  • 3/4 cup wombok, finely shredded
  • 3 spring onions, finely shredded
  • 2 garlic cloves, finely grated
  • 1cm fresh ginger, finely grated
  • 1 stalk lemongrass, white stalk only finely chopped
  • 2 tablespoons shredded fresh coriander
  • 2 tablespoons shredded Asian Basil
  • 1 tablespoon finely chopped fresh chives
  • 1 tablespoon light soy sauce
  • 1 tablespoon rice wine vinegar
  • 2 scoops (60g) pure protein powder

 

Method:

  • Place the wombok in a bowl of boiling water for 1-2 minutes, drain while squeezing out excess liquid then pat dry with paper towel.
  • Place all ingredients except the wonton wrappers into a mixing bowl and massage through your fingertips until well combined.
  • On a clean dry service place a wonton wrapper
  • Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
  • Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
  • Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
  • Use your fingertip to push in the filling and comfortably seal the other side
  • Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
  • Repeat with all the mixture
  • To cook your dumplings:
  • Steam, place in a bamboo steamer and steam for 10 minutes
  • Deep Fry, for 2-3 minutes until golden and crispy
  • Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
  • Serve with your choice of dipping sauce.

 

Nutritional Value per dumpling:

• Calories: 44

• Total fats: 0.8g

• Total carbohydrates: 4.8g

• Sugars: 0.3g

• Protein: 4.4g

 

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked

• Can be frozen uncooked for a maximum of 6 months

• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold

• Dumplings can also be steamed or poached by adding into a short or wonton soup

• Protein powder used in the recipe is Protein Supplies Australia Pure WPI Fast Release protein powders

• You can buy online from www.proteinsuppliesaustralia.com.au

• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

 

 

 

 

Like58

Tweet



Chicken & Vegetable Wonton Pies

Chicken & Vegetable Wonton Pies

Makes: 9

Ingredients:

  • 18 wonton wrappers
  • 250g chicken mince
  • 1/2 small onion, finely diced
  • 1/2 small celery stalk, finely diced
  • 1/2 small carrot, grated
  • 1/2 small zucchini, grated
  • 2 garlic cloves, finely grated
  • 1 tablespoons Worcestershire sauce
  • 1/2 cup chicken stock
  • Up to 2 tablespoons instant gravy powder

 

Method:

  • Preheat oven to 180 degrees and place the silicon muffin trays on a baking tray
  • Place the onion, celery and garlic in a saucepan with cooking spray and sauté for 1-2 minutes until the onion softens
  • Add the chicken, carrot and zucchini into the saucepan and using a wooden spoon to break up the mince as it seals.
  • Once the mince is broken up add the chicken stock and Worcestershire sauce and bring to the boil
  • Gradually add the instant gravy powder until the mixture thickens to a pie filling texture
  • Line 9 muffin tray wells with a wonton wrappers and spoon even portions of the mixture into the wontons
  • Place another wonton on the top pressing down the filling into the base wrapper and then fold the base wrapper into the top wrapper to fully seal the pies
  • Brush with egg wash or milk and bake for 20-25 minutes until golden brown
  • Allow to cool in muffin tray for 10 minutes before transferring to a wire rack to cool completely.

 

Nutritional Value per Pie:

  • Calories: 81
  • Total fat: 1.9g
  • Total carbohydrates: 8.9g
  • Sugars: 0.7g
  • Protein: 7.2g

 

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months

 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Chicken Keema Kebabs

Chicken Keema Kebabs

Makes: 4 large, 8 midi or 12 mini kebabs

Ingredients:

  • 500g chicken mince
  • 1/2 small onion, grated
  • 2 garlic cloves, finely grated
  • 1 teaspoon freshly grated ginger
  • 1 small green chilli, finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1/2 teaspoon garam masala

 

Method:

  • Place 4/8 full length or 12 short wooden skewers into a bowl of water so they are fully submerged and allow them to soak
  • Place all ingredients into a mixing bowl and massage the mixture through your finger tips until well combined
  • Divide the mixture into even size portions 4, 8 or 12
  • Flatten the portion into a rectangle and place the wooden skewer in the middle
  • Wrap the chicken mixture fully around compacting into an even size, a square shape will allow for even cooking
  • Place the prepare skewers gently on a silicon mat of a plate lined within baking paper into the freezer for 15-20 minutes. Chicken mince is very soft and this important step will make the cooking process easier in retaining the Kebabs shape
  • Preheat the oven to 180 degrees Celsius
  • Bake then latke kebabs for 15 minutes, midi Kebabs for 12 minutes and mini Kebabs for 9 minutes
  • Transfer to a hot heavy based frying pan that has been sprayed with cooking spray to brown the outsides.
  • Serve with your choice of salad or vegetables

 

Nutritional Value per mini Kebab:

  • Calories: 68
  • Total fat: 2.9g
  • Total carbohydrates: 1.6g
  • Sugars: 0.1g
  • Protein: 8.1g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months.
  • Picture shown is a mini Keema Kebab.

 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.g



Chicken Wonton Taquitos

Chicken Wonton Taquitos

Makes: 6 taquitos

Ingredient:

  • 6 wonton wrappers
  • 90g diced roast chicken
  • 3 tablespoons grated cheese
  • 3 tablespoons refried beans
  • 3 tablespoons salsa

Method:

  • Preheat the oven to 180 degrees celsius and line a baking tray with baking paper
  • Lay the wonton wrappers out on a clean dry surface in a single layer
  • Spread 1/2 tablespoon of the refried beans down the middle of each wonton wrapper and then top with 15 grams of chicken, 1/2 tablespoon grated cheese and 1/2 tablespoon salsa
  • Fold one half of the wrapper tightly over the filling, dampen the edge of the unfolded filling with some water using your finger tips
  • Fold the other side tightly over to form a cylinder
  • Place on the baking paper fold side down and lightly spray with cooking spray
  • Bake for 15-20 minutes until golden brown

Nutritional Value per Taquito:

  • Calories: 78
  • Total fat: 3.3g
  • Total carbohydrates: 5.9g
  • Sugars: 0.3g
  • Protein: 5.9g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 2 days
  • This recipe is freezer friendly to be consumed within 6 months. They can be frozen prepared and unbaked or frozen after being baked

 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Riceless Sushi

Riceless Sushi
Make: 6 Sushi pieces


Ingredients:

  • 1 nori sheet
  • 1 cup cauliflower rice
  • 2 teaspoons rice bran oil
  • 1 tablespoon salt reduced soy sauce
  • 2 grilled chicken Tenderloins
  • Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms

Method:

  • Heat the oil in a heavy based frying pan over a medium heat and add in the cauliflower rice frying off for 2-3 minutes to slightly cook
  • Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
  • Lay the nori sheet on a Sushi rolling mat smooth side down
  • Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
  • Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
  • Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
  • Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
  • Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

  • Calories: 48
  • Total fats: 2g
  • Total carbohydrates: 2.2g
  • Sugars: 0.4g
  • Protein: 5.7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 2 days
  • This recipe is not suitable for the freezer.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.