Beef BBQ Bacon Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 500g lean beef mince
• 200g diced bacon 
• 1/2 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 mountain bread in a mixing bowl and massage the mixture through your fingertips until well combined 
• Divide the mixture into 8 even portions
• Cut the 4 mountain breads into half forming 2 rectangles 
• Using 1 half of the wrap 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
• Brush the other side with egg wash befor 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 into portions and eating.

Nutritional Value per portion: 

• Calories: 165
• Total fat: 7.1g
• Total carbohydrates: 11.7g
• Protien: 13.2g

Recipes 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 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.

Potato Salad 

Ingredients:

• 750g potatoes
• 2 vegetable stock cubes
• 1 shallot, diced
• 3 spring onions, sliced
• 1/2 cup baby spinach, shredded
• 1 cup sour cream
• 1/4 cup garlic aioli of mayonnaise 

Method:

• Peel and dice the potatoes to an even size of your choice
• Place the potatoes in a saucepan, cover with water and add the stock cubes
• Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
• Drain the potatoes and allow to cook slightly 
• In a mixing bowl combine the remaining ingredients until well combined
• Gently stir the potatoes through the dressing and place in the fridge covered 
• Serve chilled

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly but it is best served fresh.

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.

Devilled Eggs

Makes: 14 portions 

Ingredients:

• 7 eggs
• 1/2 shallot, finely diced 
• 1 teaspoon curry powder
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground coriander 
• 1/8 teaspoon paprika 
• 1/8 teaspoon turmeric 
• 2 tablespoons garlic aioli or mayo 
• 2 tablespoons natural or Greek yoghurt 
• 1 scoop (30g) natural protein powder (optional)

Method:

• Place the eggs in a saucepan and cover with cold water
• Place saucepan on the heat and constantly stir the eggs until he water is boiling
• Place the lid on the saucepan and rapidly simmer for a 8 minutes
• Remove from the boiling water and place the eggs in a bowl of cold water 
• Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
• Gently remove the shells of the eggs and discard the shells 
• Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
• Gently remove the yolks and place in a small mixing bowl
• Use a fork to mash the yolks as much as possible 
• Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
• Either gently spoon of pipe the mixture into the yolk wells of the eggs 
• Finish with a light dusting of paprika.

Nutritional Value per Portion:

• Calories: 74
• Total fat: 4.4g
• Total carbohydrates: 2.2g
• Protein: 5.9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly 
• And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
• 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
• 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.

Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is not freezer friendly

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.

Chickpea Veggie & Feta Mini Burgers 

Makes:  22 by 60g mini burgers

Ingredients:

• 400g can chickpeas, drained & rinsed
• 1 small onion
• 4 garlic cloves
• 1 large carrot
• 120g sweet potato
• 1 cup baby spinach 
• 180g danish feta 
• 100g natural protein powder
• 1/2 cup lentil flour 
• 1 cup wholemeal breadcrumbs 

Method:

• Roughly chop the vegetables and place in a high powered food processor, pulse a couple times 
• Add in the remaining ingredients into the food processor and process until thick and smooth
• Heat a frying pan over a medium heat and spray with cooking spray 
• Spray egg rings with cooking spray and place in the frying pan
• Spoon a heaped tablespoon (60g) of the mixture into egg ring and flatten the mixture with the back of your spoon
• Cook for 2-4 minutes until golden, remove the egg ring the flip cooking the other side 2-4 minutes 
• Serve with tzatziki on the side

Nutritional Value per Mini Burger

• Calories: 93
• Total fat: 1.5g
• Total carbohydrates: 10.5g
• Protein: 7.1g

Recipe Notes:

• Store covered in the fridge for the maximum of 5 days 
• This scope is freezer friendly to be consumed with 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.

Classic Chicken Burger

Makes: 8 standard burgers or 16 bariatric burgers 

Ingredients:

• 500g chicken mince
• 3/4 cup breadcrumbs 
• 1 egg, lightly beaten 
• 1/2 celery stalk, finely diced
• 1/2 large onion, finely diced
• 2 garlic cloves, finely diced

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 8 standard burgers or 16 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger (double for standard burger)

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2.8g
• Protein: 6.4g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly both cooked and uncooked 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.

Spinach & Feta Cob Loaf

Ingredients:

• 1 round cob loaf
• 250g cream cheese
• 300g sour cream
• 250g feta cheese, diced or crumbled
• 250g frozen spinach, defrosted
• 1 tablespoon minced garlic
• 1 cup grated cheese
• 1/2 cup grated parmesan cheese

Method:

• Preheat your oven to 180 degrees Celsius
• Cut the top section off your cob loaf and remove all the stuffing from the loaf, do not throw it away as you can serve loaf with the bread filling. Replace the cob loaf lid and place the entire loaf in the oven for 10-15 minutes
• Place all other ingredients into a large mixing bowl and mix well, place in the microwave for 3 minutes on high
• Remove from the microwave and mix well, if the ingredients have not yet combined well put back in the microwave for another 60 seconds, repeat this process until the dip filling is well combined, warm and bubbly
• Remove the loaf from the oven and place on a serving platter, fill the centre of the loaf with the dip mixture, replace the lid and scatter the extracted inside around the outside of the loaf ready to serve.

Recipe Notes:

• Best served fresh
• Is not suitable for freezing

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.

Beef Quinoa Burgers

Makes: 8

Ingredients:

• 500g beef mince
• 3/4 cup cooked quinoa
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 1 egg
• 1 tablespoon Worcestershire sauce
• 1 tablespoon minced garlic
• 1 teaspoon onion salt or sea salt

Method:

• Place all ingredients into a mixing bowl and use your hands to massage the ingredients together
• Divide the mixture into 8 equal portions and shape into patty shapes of desired size
• Heat 1 tablespoon of rice bran oil in a heavy based frying pan over a medium heat and cook the burgers in batches so you don’t over crowd the pan
• The burgers will take 4-5 minutes to cooked both sides until golden and cooked through

Recipe Notes:

• Store covered in fridge for no longer than 3 days
• The burgers are freezer friendly either cooked or uncooked. Frozen uncooked burgers can only be frozen if made from mince that hasn’t previously been frozen
• To be consumed within 3 months of being frozen
• 1 portion of mixture can be rolled into 8 small meatballs for the cheeseburger salad
• Picture below shows the burgers served in a C4K Kitchen’s Hamburger Rolls with grilled mushrooms & onions, fresh tomato, cheese, bacon & egg with a side serve of homemade wedges.

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.

Maple Glazed Ribs
Serves: 4

Ingredients

• 4 portions ribs
• 1 large onion
• 1 cup apple juice
• 2 tablespoons maple syrup

Rub Ingredients:

• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon brown sugar
• 1 tablespoon salt
• 1 teaspoon ground pepper
• 1 teaspoon Cajun seasoning
• 1 teaspoon instant coffee
• 1 teaspoon ground ginger
• 1/2 teaspoon ground chilli

Method:

• Place all of the dry rub ingredients into a small mixing bowl and combine well
• Peel your onion and slice into quarters horizontally and loosely place the large onion rings over the bottom off your slow cooker bowl
• Add in the apple juice to the slow cooker bowl
• Use your hands to generously rub the spice mix over both sides of the ribs until very well coated and place them in the slow cooker bowl to sit on top of the onion rings
• Place the lid on the slow cooker and cook on LOW for 6-8 hours
• Remove very gently from the slow cooker bowl and place on a baking tray lined with baking paper
• Tip the liquid out of the slow cooker bowl into a small saucepan and add in the maple syrup, simmer for about 10-15 minutes until thick and gooey
• Evenly spread the maple glaze over the ribs and then place the ribs under the grill for 10 minutes until the glaze is golden and bubble

Recipe Notes:

• Store Covered in the fridge for no longer than 3 days
• This recipes 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.

Carrot & Zucchini Burgers
Makes: 8

Ingredients:

• 500g beef mince
• 1/2 onion, finely diced
• 1 medium zucchini, grated
• 1 medium carrot, grated
• 3/4 cup stuffing mix (or breadcrumbs)
• 2 large eggs, lightly beaten
• 1/2 teaspoon garlic salt
• Salt & pepper to taste

Method:

• Grate the carrot & zucchini, use your hand to squeeze out excess fluid from the vegetables and discard.
• Put all the ingredients into a bowl and use your hands to mix well the ingredients until well combined.
• Shape into your desired sized burgers.
• Heat about 2 tablespoons of rice bran oil in a heavy based frying pan and place your burgers in the frying pan, you may need to cook in batches so you do not overcrowd the frying pan.
• Cook for about 4-6 minutes, or until golden brown before flipping and cook on the other side until golden brown and the burger is cooked through.

Recipe Notes:

• To be stored covered in the fridge for the maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 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.