Tex-Mex Sausage Rolls

Tex-Mex Sausage Rolls 

Makes: 20 portions



Ingredients: 

  • 5 mountain bread wraps 
  • 500g lean beef mince 
  • 435g can refried beans 
  • 1 onion, finely diced 
  • 4 garlic cloves, finely diced 
  • 1 packet taco seasoning 
  • 1 cup salsa (mild, medium or hot to suit your tastes)
  • 1/2 cup breadcrumbs 
  • 4 scoops (120g) pure protein powder 

Method: 

  • Preheat oven to 180 degrees Celsius and line two trays with baking paper 
  • Cut the mountain bread in half to create two even rectangles 
  • Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
  • Divide the mixture into 10 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 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: 110
  • Total fat: 2.1g
  • Tota carbohydrates: 8.7g
  • Sugars: 0.7g
  • Protein: 13g

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 cold
  • 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.



Barley and Beef Cheeks

Barley and Beef Cheeks

Serves: 4 or 12 Bariatric portions 


Ingredients:

  • 4 beef cheeks
  • 1 large onion, chopped
  • 1 large carrot, chopped
  • 1 celery stalk, chopped
  • 1 zucchini, chopped
  • 6 mushrooms, chopped
  • 6 garlic cloves, finely chopped
  • 2 sprigs Rosemary 
  • 2 bay leaves
  • 3 beef stock cubes
  • 1/2 cup pearl barley
  • 1 can whole peeled tomatoes
  • 1 can water 

Method:

  • Heat a heavy based frying pan over a medium-high heat and spray with cooking spray
  • Seal the beef cheeks on both sides until they have a crispy exterior, approximately 2 minutes each side over medium-high heat
  • Place all the vegetables and herbs in the base of the slow cooker bowl
  • Top with the stock cubes and the barley
  • Place the beef cheeks on the vegetables and then pour the tinned tomatoes then fill the can with water and pour over the top
  • Cook on LOW for 8 hours or HIGH for 4 hours
  • Serve with mash or streamed green vegetables.

Nutritional Value per Bariatric portion:

  • Calories: 158
  • Total fat: 4.6g
  • Total carbohydrates: 6.1g
  • Sugars: 1.3g
  • Protein: 22.5g

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.



Wonton Wellingtons

Wonton Wellingtons

Makes: 6


Ingredients:

  • 12 wonton wrappers
  • 6-8 button mushrooms, finely chopped
  • 2 garlic cloves, finely diced
  • 180g thick cut eye fillet
  • 1 teaspoon Dijon mustard

Method:

  • Place the mushrooms and garlic in a small saucepan with 2 teaspoons water
  • Simmer the mushrooms until cooked down and all the moisture has evaporated, approximately 4-5 minutes
  • Set aside to cool
  • Preheat oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the steak into 6 equal 30g portions and in a very hot frying pan seal the steak both sides no longer than 30 seconds total
  • Set the steak pieces aside to rest
  • Lay 6 wonton wrappers out on a clean dry surface
  • In the middle of each wrapper place a small amount of the mushroom mixture (1/12th of the mix per wonton wrapper)
  • Smear the both sealed sides of the steak with the Dijon mustard and place the steak piece on top of the mushroom
  • Top each piece of Dijon smeared steak with the remaining mushroom mix
  • Cap each steak/Mushroom pile with one of the unused wonton wrappers pressing firmly down to completely encase
  • Using a damp fingertip wet around the edge of the base wonton and then wrap the dampen edges up fully close and to seal the wonton Wellington
  • Lightly spray the tops with cooking spray or brush with an egg wash
  • Bake in the oven for 15 minutes or until your wontons are golden and crunchy.

Nutritional Value per serve:

  • Calories: 93
  • Total fats: 2g
  • Total carbohydrates: 8g
  • Protein: 8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly either cooked or prepared 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.



Cheese Stuffed Meatballs

Cheese Stuffed Meatballs

Makes: 12


Ingredients:

  • 500g lean beef mince
  • 1 teaspoon garlic powder
  • 1 teaspoon celery salt 
  • 12 bambini bocconcini bells

Method: 

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • In a small mixing bowl evenly massage the garlic powder and celery salt through the mince
  • Divide the mixture into 12 equal portions 
  • Flatten one portion of the mince into a disc about 1cm thick
  • Place the bamini bocconcini in the middle of the mince
  • Spread the mixture around the cheese bell to ensure it is fully covered and press to seal the cheese well
  • Repeat with the remaining ingredients
  • Dampen your hands and roll each meatball one last time to give a nice smooth finish 
  • Place the meatballs on the baking tray and bake for 20 minutes
  • Serve as desired

Nutritional Value per Meatball: 

  • Calories: 177
  • Total fat: 3.5g
  • Total carbohydrates: 0.2g
  • Protein: 14.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly either cooked or uncooked to be consumed within 6 months 
  • Also delicious simmered in a can of condensed tomato soup instead of oven baking.

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 BBQ Bacon Sausage Rolls

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.



Protein Enriched Chilli Con Carne

Protein Enriched Chilli Con Carne

Serves: 4 or 10 bariatric serves 


Ingredients:

  • 500g extra lean beef mince 
  • 400g can red kidney beans, drained and rinsed 
  • 1 onion, finely diced
  • 3 garlic cloves, finely diced 
  • 1 teaspoons chilli powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • 400g chopped tomatoes
  • 1 tablespoon tomato paste 
  • 2 scoops (60g) pure protein powder

Method: 

  • Place the onion and garlic in a frying pan with some cooking spray and sauté for 2-3 minutes until softened 
  • Add the mince meat and brown while cooking off
  • Add the kidney beans and all the spices into the frying and toast for approximately 2 minutes until aromatic 
  • Add the tomato paste and canned tomatoes and simmer for 5 minutes 
  • Blitz the protein powder in a bullet blender with 1/3 cup water until fully blended 
  • Stir the protein powder mix into the chilli and bring to temperature 
  • Serve as desired 

Nutritional Value per portion (10):

  • Calories: 169
  • Total fat: 2.7g
  • Total carbohydrates: 15.5g
  • Protein: 20g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  • Picture shown has the chilli Con Carne served with corn chips and salad 
  • Other serving suggestions are tortilla boats, taco shell, tortilla wraps, baked potato topping or wonton-pie filling 
  • 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.



SC Rosemary & Garlic Braised Beef

SC Rosemary & Garlic Braised Beef

Makes: 4 large or 10 bariatric portions


Ingredients:

  • 600g blade steak or chuck steak
  • 1 large onion
  • 1/2 leek
  • 1 celery stalk 
  • 2 carrots
  • 1 parsnip
  • 1 zucchini
  • 150g butternut pumpkin
  • 2 sprigs fresh rosemary, stalks removed 
  • 6 garlic cloves
  • 2 cups C4K Kitchen’s Beef Stock
  • 3 scoops (90g) pure protein powder, optional

Method:

  • Place the beef in the base of the slow cooker bowl
  • Cut the vegetables to even sized of your preferences and place in the slow cooker bowl
  • Top with the rosemary and finely chopped garlic 
  • Evenly pour 1 1/2 cups of the beef stock over the slow cooker, ensuring you reserve 1/2 cup stock for later if using the protein powder
  • Cook on LOW for 8 hours or HIGH for 4 hours
  • Place the reserved stock in a blender with the protein powder and blend until smooth
  • Stir the beef protein mixture into the slow cooker bowl until well combined 
  • Bring to serving temperature then serve

Nutritional Value per Portion (10):

  • Calories: 95
  • Total fat: 1.4g
  • Total carbohydrates: 24.1g
  • Protein: 15.3g

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 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.



Chunky Steak and Bacon Won-Pie

Chunky Steak and Bacon Won-Pie

Makes: 12


Ingredients:

  • 24 wonton wrappers
  • 250g porterhouse steak, diced
  • 150g bacon, diced
  • 1 carrot, diced
  • 1 onion, diced
  • 1 zucchini, diced
  • 1/2 celery stalk, diced
  • 4 garlic cloves, finely diced
  • 2 springs fresh rosemary
  • 2 beef stock cubes
  • 1 tablespoon Worcestershire sauce
  • 1 cup water
  • 2 (60g) pure protein powder
  • 2 teaspoons gravox gravy powder

Method:

  • Sauté the onion, carrot, celery, zucchini and garlic in cooking spray for 2-3 minutes until the onion softens
  • Add in bacon, steak and rosemary, browning the steak to seal
  • In a Bullet blender place the stock cubes, sauce, water, protein powder and gravy powder and process until smooth
  • Pour this mixture into the meat and vegetables and cook simmer for a couple minutes to slightly thicken
  • Remove from the heat and allow to slightly cool
  • Preheat the oven to 189 degrees Celsius and prepare the silicon muffin tray but gently spraying the wells and lining each with a wonton wrappers
  • Spoon the mixture evenly between the prepared shells
  • Top each Pie with another wonton wrappers pressing down firstly to seal
  • Brush the top of each won-pie with egg wash or spray with cooking spray
  • Bake for 25-30 minutes until golden brown.
  • Remove from the oven, allow to sit for 10 minutes in the muffin tray before transferring to a wire rack to cool.

Nutritional Value per won-pie

  • Calories: 187
  • Total fat: 9.4g
  • Total carbohydrates: 9.4g
  • Protein: 15.2g

Recipe Notes;

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly
  • For variations instead of placing the wonton Wrapper as a pie lid top with mashed potato or 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.



Bolognaise with MMS

Bolognaise with MMS

Serves: 4


Ingredients:

Method: 

  • Add all the vegetables and garlic into a saucepan and spray with cooking spray sautéing for 3-4 minutes until the onion starts to soften
  • Add in the beef mince and bacon pieces browning off the mince
  • Stir through the French onion soup mix and toast until aromatic, approximately 1-2 minutes 
  • Add in the MMS and Worcestershire sauce and simmer covered for 30 minutes
  • Optional, make a paste with the protein powder with 1/4 cup water. Mix the paste through the Bolognaise sauce and warm through

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  • MMS can be replaced with a jar of passata 
  • C4K Kitchen’s French Onion Soup Mix can be replaced with a store bought packet of French Onion Soup Mix 
  • 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.



Sausage Hot Pot with MMS

Sausage Hot Pot with MMS

Serves: 6


Ingredients:

  • 500g beef sausages 
  • 1 onion, diced
  • 1 celery stalk, diced
  • 1 carrot, diced
  • 2 garlic cloves, finely diced
  • 1 zucchini, dived
  • 200g butternut pumpkin, diced
  • 1 portion of C4K Kitchen’s French Onion Soup mix or 1 packet of store bought French Onion Soup Mix
  • 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
  • 1 beef stock cube
  • 1 tablespoon Worcestershire sauce

Method:

  • Brown the sausages in a large soup pot, depending on the size of your pot you may need to do in batches
  • Remove the sausages and set aside
  • Leave all remaining juices in the pot and add the onion, celery, carrot and onion and sauté for 2-3 minutes until the onion starts to soften 
  • Add the remaining vegetables and sauté for a further 2-3 minutes
  • Add the remaining ingredients and bring to a slow simmer for 5 minutes, adding salt and pepper to taste
  • Slice the sausages to your preferred thickness and return to the pot stirring well
  • Continue to simmer over a low heat for a further 5-10 minutes or until the vegetables are cooking through, cooking time will vary depending of how chunky your vegetables are sliced.

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.