Ham & Ricotta Frittata

Ham & Ricotta Frittata

Makes: 6

Ingredients:

  • 4 eggs
  • 120g ham, finely shredded
  • 1/2 cup ricotta
  • 2 garlic cloves, finely diced

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
  • Place the all ingredients in the a mixing bowl and whisk until well combined
  • Pour the batter evenly between the prepared muffin tray
  • Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
  • Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 133
  • Total fat: 9.6g
  • Total carbohydrates: 1.9g
  • Sugars: 0.8g
  • Protein: 9.9g

Recipe Notes:

  • Delicious served both warm or cold
  • Store covered in the fridge for a maximum of 3 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.



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.



Baked Custard Tarts

Baked Custard Tarts

Makes: 9

Ingredients:

  • 9 wonton wrapper
  • 4 egg yolks
  • 2 scoops (60g) vanilla protein powder
  • 1 teaspoon vanilla bean paste
  • 100ml cold skim milk
  • 1 tablespoon low calorie sweetener
  • 250ml warm skim milk
  • 1/2 teaspoon nutmeg

Method:

  • Preheat the oven to 180 degrees Celsius
  • Prepare 9 muffin wells by spraying with cooking spray and lining each well with a wonton wrapper
  • Place the egg yolks, protein powder, vanilla bean paste, cold milk and sweetener into a blender of food processor and blend until perfectly smooth
  • Place the warm milk into a mixing bowl and continually whisk the warm milk as you gradually pour the egg yolk mixture in until well combined
  • Pour the mixture evenly between the prepared wonton wrappers
  • Lightly sprinkle with nutmeg
  • Bake for 20-25 minutes until the custard is set
  • Remove from the oven and allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Tart:

  • Calories: 84
  • Total fats: 2.2g
  • Total carbohydrates: 6.8g
  • Sugars: 2.6g
  • Protein: 9g

 

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 5 days
  • This recipe is not suitable for the freezer
  • 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 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.



Protein Cranberry & Pistachio Biscotti

Protein Cranberry & Pistachio Biscotti

Makes: 22 slices 

Ingredients:

  • 4 egg whites
  • 3 scoops (90g) vanilla protein powder
  • 1/2 cup almond meal
  • 1/4 cup stevia (or low calorie sweetener of your choice)
  • 3/4 cup dried cranberries
  • 3/4 cup pistachio kernels
  • 1 tablespoon milk

Method:

  • Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
  • Using the electric beaters to beat the egg whites until you have stiff peaks
  • Add in all remaining ingredients and fold through using a spatula
  • Once it’s is fully combined without over mixing pour the batter into the prepared tin
  • Bake for 35 minutes until golden
  • Allow to cool in the cake tin for 10 minutes before removing to completely
  • Using and electric knife slice the loaf into 1/2-3/4cm thick slices
  • Lay the slices flat on a baking tray
  • Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
  • Allow to cool on a wire rack

Nutritional Value per slice:

  • Calories: 69
  • Total fats: 2.5g
  • Total carbohydrates: 8.4g
  • Sugars: 3.4g
  • Protein: 6.7g

Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 7 days
  • The loaf before the second bake is freezer friendly however the final product is not suitable for the freezer
  • 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 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.



Baked Chocolate Protein Cheesecake

Baked Chocolate Protein Cheesecake

Makes: 8 portions

Ingredients:

  • 200g cream cheese
  • 1/4 cup natural yoghurt
  • 1 espresso shot
  • 1 egg
  • 2 scoops (60g) chocolate protein powder
  • 1 tablespoon cacao
  • 3 teaspoons stevia (or sweetener of your choice)

Method:

  • Preheat the oven to 160 degrees Celsius and lightly spray two mini springform pans with cooking spray
  • Place all ingredients into a blender and process until well combined
  • Pour the batter evenly between the prepared mini pans
  • Bake for 25-30 minutes or until the outsides are set with a gentle wobble in the middle
  • Allow to cool to room temperature and then place in the fridge for at least 3 hours to set.

Nutritional Value per portion:

  • Calories: 104
  • Total fats: 7.1g
  • Total carbohydrates: 2.2g
  • Sugars: 1.1g
  • Protein: 8.8g

Recipe Notes:

  • Store in an airtight container in the fridge for a maximum of 5 days
  • This recipe is best served fresh
  • Picture shows the cheesecake served with fresh strawberries and mascarpone
  • 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 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.



Breakfast Frittata

Breakfast Frittata

Makes: 12

Ingredients:

  • 1/2 cup sour cream
  • 6 eggs
  • 2 garlic cloves, finely grated
  • 150g bacon pieces
  • 150g button mushrooms
  • 150g cherry tomatoes
  • 150g sharp cheddar cheese

Method:

  • Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
  • In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
  • Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
  • Stir through the chopped ingredients into the egg mixture until well combined
  • Spoon the mixture evenly between the prepared muffin tray
  • Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
  • Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 164
  • Total fats: 12.1g
  • Total carbohydrates: 1.7g
  • Sugars: 0.8g
  • Protein: 10.4g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.



Roast Pumpkin Baked Frittata

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

  • 300g pumpkin
  • 150g bacon, roughly diced
  • 50g baby spinach
  • 100g feta cheese, crumbled
  • 2 garlic cloves, finely chopped
  • 6 eggs
  • 150ml cream

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
  • Set aside to cool slightly
  • Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
  • Place the eggs and cream in a mixing bowl and whisk together until well combined
  • Add in all remaining ingredients and stir through
  • Evenly spoon the into he wells of silicon muffin tray
  • Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
  • Alternatively serve warm.

Nutritional Value per Frittata:

  • Calories: 169
  • Total fat: 11g
  • Total carbohydrates: 4g
  • Sugars: 1.6g
  • Protein: 11.5g

 

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.



Beefy BBQ Sausage Rolls

Beefy BBQ Sausage Rolls

Makes: 20 large, 40 small or 60 party size

Ingredients:

  • 5 puff pastry sheets, defrosted
  • 500g  beef mince
  • 500g sausage mince
  • 200g diced bacon
  • 3/4 cup BBQ sauce
  • 2 eggs, lightly beaten
  • 1 onion, finely diced
  • 3 garlic cloves, finely diced
  • 3/4 cup breadcrumbs

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Place all ingredients except the puff pastry in a mixing bowl and massage the mixture through your fingertips until well combined
  • Divide the mixture into 10 even portions
  • Cut the puff pastry sheets down the centre into half forming 2 rectangles
  • Using 1 half of the pastry evenly spread 1 portion of the meat down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Fold the other side over to complete the sausage roll and use the tip of a fork to fuse the layers of pastry together the entire way along the join
  • Cut each log into your desired portion size. Half for large, 4 for small or 6 for party size then place on the baking tray with the seal side down
  • Repeat with the remaining pastry 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 before enjoying or transferring to a wire rack to cool completely.

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months.
  • Also delicious served hot or 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.



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.



Protein Hotcakes

Protein Hotcakes
Makes: 2 large or 4 small


Ingredients:

  • 2 egg whites
  • 1 scoop (30g) vanilla protein powder
  • 1/4 cup almond meal
  • 1/2 teaspoon baking powder
  • 1 tablespoon milk

Method:

  • Using electric mixers to beat the egg whites until you have stiff peaks
  • Fold through the remaining ingredients gently until well combined
  • Using a heavy based frying pan over a medium heat heat some cooking spray
  • Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
  • Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
  • Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

  • Calories: 84
  • Total fats: 3.9g
  • Total carbohydrates: 2g
  • Sugars: 0.6g
  • Protein: 10.3g

Recipe Notes:

  • Store in an air tight container for up to 2 day
  • Batter can be also stored covered in the fridge for up to 2 days
  • The cooked Hotcakes are freezer friendly to be consumed within 5 months
  • Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
  • 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 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.