Beef Stroganoff (Adaptation)

Beef Stroganoff (Adaptation)

Serves: 8 portions with a small side

Method:

  • 1 large onion, thinly sliced
  • 1 celery stalk, diced
  • 2 garlic cloves, finely diced
  • 500g lean beef, sliced
  • 220g button mushrooms, thinly sliced
  • 40g butter
  • 2 tablespoons plain flour
  • 1/2 packet French onion soup mix
  • 2 beef stock cubes
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons paprika
  • Salt
  • 2 cups water
  • 1/4 cup natural high protein yoghurt

Method:

  • Sauté the garlic, onion and celery in a non stick saucepan with some cooking spray, approximately 2 minutes
  • Add the beef and half of the sliced mushrooms until the beef is sealed
  • Add the the butter and stir until melted
  • Mix well, then add the flour, soup mix, stock cubes, paprika, Worcestershire sauce and salt stirring so the beef is well coated
  • Gradually add the water 1/2 cup at a time stirring well so the stroganoff is smooth and creamy
  • Simmer covered on a low temperature for 15 minutes
  • Remove from the heat, add the yoghurt stirring through until well mixed.
  • Serve and enjoy.

Nutritional value per portion:

  • Calories: 174
  • Total fats: 10.3g
  • Total carbohydrates: 4.8g
  • Sugars: 1g
  • Protein: 14g

Recipes Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Recipe provides 8 portions with a small side of 6 portions if serving without a side.

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 Beef Sausage Rolls

Thai Beef Sausage Rolls

Makes: 12 portions (or 24 pieces)

Ingredients:

  • 3 mountain bread wraps
  • 500g lean beef mince
  • 1 egg
  • 4 garlic cloves, finely chopped
  • 1cm fresh ginger, finely chopped
  • 1 long red chilli, finely chopped
  • 3 spring onions, finely chopped
  • 1/2 cup fresh coriander, shredded (stem included)
  • 2 scoops (60g) pure protein powder
  • 2 tablespoons fish sauce
  • 2 tablespoons sweet chilli sauce
  • 1 tablespoon lime juice
  • 1 tablespoon brown sugar
  • 1 teaspoon sesame oil
  • 2 teaspoons sesame seeds

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
  • Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
  • Divide the mixture into 6 equal 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
  • https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
  • Repeat with the remaining mountain bread and portions of filling
  • Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
  • 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 pieces.
  • 1 bariatric portions is 2 pieces.

Nutritional Value per bariatric portion:

  • Calories: 118
  • Total fats: 3.7g
  • Total carbohydrates: 6.7g
  • Sugars: 2.6g
  • Protein: 15.8g

Recipe Notes:

  • Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
  • 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.



Braised Steak and Onion

Braised Steak and Onion

Serves: 4 standard portions or 12 Bariatric portions

Ingredients:

  • 500g thinly sliced steak
  • 1 celery stalk, finely diced
  • 1 large onion, diced
  • 2 rasher bacon, diced
  • 3 garlic cloves, finely diced
  • 1 & 1/2 tablespoons butter
  • 1 & 1/2 tablespoons plain flour
  • 1 & 1/2 cup beef stock
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard

Method:

  • Sauté the onion, celery, garlic and bacon for 2-3 minutes until the onion has softened
  • Add in the steak and cook for 30-60 seconds each side until browned
  • Add the butter and plain flour to the frying pan and mix until the butter has melted a thick paste forms over all the contents of the pan
  • Add in the mustard, Worcestershire sauce and stock stirring for a couple minutes until it thickens
  • Simmer for 15-20 minutes, stirring regularly

Nutritional Value per Bariatric portion:

  • Calories: 126
  • Total fat: 7.4g
  • Total carbs: 2.7g
  • Sugars: 0.2g
  • Protein: 11.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly
  • Picture uses beef schnitzel steak
  • Left overs make delicious pie or 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.



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.



Satay Beef Cheeks

Satay Beef Cheeks
Serves: 4 or 12 Bariatric portions


Ingredients:

  • 4 beef cheeks
  • 1 onion, diced
  • 3 garlic cloves, finely diced
  • 1 & 1/2 tablespoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1 tablespoon brown sugar
  • 1/4 cup natural peanut butter
  • 1 can light coconut cream
  • 1 beef stock cube
  • 1/2 cup water

Method:

  • Heat a heavy based frying pan over a high heat and seal both sides of all beef cheeks until they have a nice crust on the outside
  • Place the onions and garlic in the base of a slow cooker bowl and place the sealed beef cheeks on top
  • Mix the spices, curry powder and brown sugar together and sprinkle half of the mix over the beef cheeks turn the beef cheeks over and sprinkle with the remaining spice mix
  • Add the peanut butter and stock cube and then cover with coconut cream and water
  • Cook on LOW for 7-8 hours
  • Mix the cornflour with some water to make a thick paste stirring through the slow cooker to thicken the sauce.

Nutritional Value per portion (12):

  • Calories: 154
  • Total fats: 7.6g
  • Total carbohydrates: 4.6g
  • Sugars: 0.3g
  • Protein: 16.9g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Any excess sauce can be frozen to be used as dipping sauce

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.



Slow Baked French Onion Steak

Slow Baked French Onion Steak
Serves: 4 or 12 Bariatric portions

Ingredients:

  • 4 round steaks, approximately 150-200g each
  • 1 packet French Onion Soup Mix or 1 portion of C4K Kitchen's French Onion Soup Mix
  • 1 tablespoon liquid smoke (optional)
  • 30g butter
  • 1/4 cup beef stock (or water)

Method:

  • Preheat the oven to 120 degrees Celsius
  • Line an baking dish with baking paper
  • Roll the steaks, both sides, in the French Onion Soup Mix and lay the steaks in a single layer
  • Chop the butter and sprinkle over the top of the steaks then top with water
  • Optional, even spread the liquid smoke over the steaks gently rubbing into the meat
  • Pour the stock evenly over the top
  • Cover the steaks with another piece of baking paper loosing pressing the paper down to create a loose seal
  • Bake in the oven for 90 minutes turning the steaks once after 45 minutes.

Nutritional Value per portion (12):

  • Calories: 137
  • Total fats: 7.1g
  • Total carbohydrates: 0.6g
  • Sugars: 0.2g
  • Protein: 16.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months

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.



Pho

Pho

Serves: 2 serves or 4 Bariatric portions


Ingredients:

  • 2 cups salt reduced beef stock
  • 1 beef stock cube
  • 4 garlic cloves, finely diced
  • 1 & 1/2cm fresh ginger, finely diced
  • 1 cinnamon stick
  • 2 star anise
  • 2 teaspoons fish sauce
  • 2 teaspoons lime juice
  • 100g eye fillet steak, thinly sliced
  • 3 broccolini stalk, sliced
  • 2 mushrooms, thinly sliced
  • 1 small carrot, julienne
  • 1/2 small zucchini, juienne
  • 1/4 red capsicum, thinly sliced

Method:

  • Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours
  • Remove the cinnamon and star anise
  • Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes
  • Add in the thinly sliced eye fillet to the slow cooker bowl and allow to sit for 5 minute to just cook through the meat
  • Serve topped with fresh chilli and coriander

Nutritional Value per Bariatric portion:

  • Calories: 112
  • Total fats: 4.1g
  • Total carbohydrates: 10.4g
  • Sugars: 2.7g
  • Protein: 10.7g

Recipe Notes:

  • For non Bariatric portions serve with rice noodles in the bottom of each bowl
  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months but 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.



Beef and Mushroom Soup

Beef and Mushroom Soup

Serves: 4-6 or 12 Bariatric portions


Ingredients:

  • 700g chuck steak
  • 1 packet French onion soup mix
  • 1 onion, chopped
  • 1 celery stalk, chopped
  • 4 garlic cloves, finely chopped
  • 2 beef stock cubes
  • 400ml condensed tomato soup
  • 400g can sliced champignons
  • 6 button mushrooms, thinly sliced
  • 2 tablespoons Worcestershire sauce

Method:

  • Place the chuck steak in the slow cooker bowl and roll in the French onion soup mix until well coated
  • Top with the onion, celery, garlic, stock cubes, tomato soup and add 2 cups water
  • Cook on LOW for 5 hours of HIGH for 2 and half hours
  • Add the champignons, button mushrooms and Worcestershire sauce stirring well to break up the meat
  • Cook on LOW for another 60 minutes or LOW for 30 minutes

Nutritional Value per serve (12):

  • Calories: 129
  • Total fat: 4.5g
  • Total carbohydrates: 5.4g
  • Sugars: 4g
  • Protein: 13.2g

Recipe Notes:

  • 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.



Beef & Cheese Wonton Ravioli

Beef & Cheese Wonton Ravioli

Makes: 3


Ingredients:

  • 6 wonton wrappers
  • 40g lean beef mince
  • 1 teaspoon ricotta
  • 1 teaspoon ground Parmesan
  • 2 teaspoons finely chopped grated cheese
  • 1 garlic clove, finely diced
  • 1/3 scoop (10g) pure protein powder

Method:

  • To prepare the filling place the mince, cheese, protein powder and garlic mixing until well combined
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place 1/3 of the filling in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no filling
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked through.

Nutritional Value per Ravioli:

  • Calories: 82
  • Total fats: 1.5g
  • Total carbohydrates: 9.1g
  • Sugars: 0.1g
  • Protein: 8g

Recipe Notes:

  • Best served fresh
  • Picture shown has served with basic tomato pasta sauce with grated cheese
  • 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.



Beef Ragu

Beef Ragu

Serves: 4-6 or 12 Bariatric portions



Ingredients:

  • 700g chuck steak
  • 2 tablespoon Worcestershire sauce 
  • 2 teaspoons Apple cider vinegar 
  • 1 onion, diced
  • 1 celery stalk, diced
  • 1 small zucchini, diced
  • 5 garlic cloves, finely diced
  • 1 tablespoon dried Italian herbs 
  • 2 beef stock cubes
  • 1 x 400g chopped whole peeled tomatoes 
  • 1/2 cup water

Method:

  • Place the chuck steak in the base of the slow cooker bowl and pour the Worcestershire sauce and apple cider vinegar over the top massaging into both sides of the meat
  • Top with the meat with the vegetables, garlic, herbs and stock cubes
  • Pour the tomatoes and water over the contents of the slow cooker bowl and gently stir
  • Cook on LOW for 8 hours or HIGH for 4 hour
  • Using tongs to stir the Ragu until well combined and the meat has broken up
  • Serve with your choice of pasta, mash or warm crusty bread.

Recipe Notes per portion (12):

  • Calories: 101
  • Total fat: 4.3g
  • Total carbohydrates: 3.3g
  • Sugars: 1.5g
  • Protein: 12.2g

Recipe Notes:

  • Store 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.