Cheesy Egg-Rito

Serves: 1

Ingredients:

• 1 egg, beaten
• 2 mushrooms, halves and sliced
• 1/2 cup baby spinach, shredded
• 20g cherry tomato, diced
• 30g turkey, shredded
• 1 garlic clove, finely diced
• 1 tablespoon light cream cheese
• 1 tablespoon grated cheese

Method:

• Place the mushrooms, spinach, tomato, turkey and garlic in a small saucepan with a tablespoon of water and simmer over a medium heat for 3-5 minutes until the spinach is wilted and the mushrooms has softened
• Add in the cream cheese and grated cheese and stir through
• Reduce the heat to low and continue to simmer while you cook the egg
• Heat a 20-23cm skillet over medium heat and spray with cooking spray
• Pour the beaten egg into the skillet and roll the egg around to ensure all of the skillet is coated and the egg is evenly spread
• Replace the skillet on the cooktop and cook over medium heat for 2-3 minutes until the edges are golden and turning up
• Flip the egg crepe over and cook for another 30 seconds
• Transfer the egg crepe to a plate or board and place half of the filling in the middle of the egg crepe and fold the crepe into a parcel/burrito and gently transfer to your serving plate
• Top the egg-rito with the remaining mixture

Nutritional Value:

• Calories: 250
• Total fat: 16.2g
• Total carbohydrates: 7.1g
• Protein: 19.1g

Recipe Notes;

• This recipe is best served fresh, but can be stored in the fridge for up to 2 days covered
• 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.

Breakfast Cups

Makes: 21

Ingredients:

• 300g bacon, diced
• 200g zucchini, grated
• 120g onion, finally diced
• 250g tomato, diced
• 1 long red chilli, finely diced
• 6 garlic cloves, finely grated
• 25g fresh parsley, shredded
• 300g cheese, grated
• 3/4 cup natural protein powder
• 1/2 cup lentil flour
• 12 eggs, lightly beaten
• 3/4 cup milk

Method:

• Preheat oven to 180 degrees Celsius and lightly spray 21 silicon muffin cups
• Combine all ingredients until well mixed 
• Evenly spread the mixture between the prepared muffin cups
• Bake for 25 minutes
• Allow to cool in the tray for 15 minutes before removing to cool completely on a wire rack 

Nutritional Value per cup:

• Calories: 202
• Total fat: 10.1g
• Total carbohydrates: 6.3g
• Protein: 20.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 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.

Apple Nut Protein Muffins

Makes: 12

Ingredients:

• 1 cup unsweetened Apple puree
• 4 eggs
• 3/4 cup smooth natural peanut butter
• 1 teaspoon vanilla essence
• 3/4 cup almond meal
• 3 scoops vanilla protein powder
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1 1/2 teaspoons baking powder
• Pinch salt

Method:

• Preheat the oven to 180 degrees Celsius and either line or spray a 12 hole silicon muffin tray
• Combine the apple puree, eggs, peanut butter and eggs in a jug and whisk together until well combined
• In another bowl combine all the dry ingredients and combine well 
• Add the wet mixture into the dry mixture and stir until just combined 
• Spoon the batter evenly between the 12 prepare muffin holes
• Bake for 20-25 minutes 
• Allow to cool for 5 minutes before moving to a wire rack to cool completely 

Nutritional Value per muffin:

• Calories: 193
• Total fats: 13.2g
• Total carbohydrates: 7.5g
• Protein: 11.5g

Recipe Notes: 

• Store in an air tight container below 27 degrees for a maximum of 5 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 & Corn Slice

Makes: 12 portions of mini loaves 

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1 x 400g can of creamed corn
• 1 cup wholemeal SR flour
• 100g chicken breast slices, shredded
• 6 garlic cloves, finely grated
• 1 large carrot, grated
• 1 large zucchini, grated 
• 1/2 large onion, finely diced
• 1 cup mozzarella cheese, grated
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees Celsius 
• Place the eggs, cottage cheese and creamed corn in a mixing bowl and lightly beat until well combined
• Place the remaining ingredients in another mixing bowl and combine well until all is well coated in the flour
• Pour the egg mixture over the filling mixture and combine well
• Spread the mixture out in a lined and greased brownie tin or spoon evenly between a sprayed silicon mini loaf tray
• Bake for 35-45 minutes
• Allow to cook in the tin/tray for 15 minutes before transferring to a wire rack to cool completely

Nutritional Value per portion:

• Calories: 158
• Total fat: 5.5g
• Total carbohydrates: 15.8g
• Protein: 10.9g

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.

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.

Lemon Ricotta Cheesecake Berry Parfaits

Makes: 6 small portions

Ingredients:

• 1 tablespoon water
• 1 teaspoon gelatine powder
• 2/3 cup low fat smooth ricotta
• 1/3 cup low fat vanilla yoghurt
• 1 tablespoon lemon juice
• 1 tablespoon lemon zest
• 1 teaspoon stevia or sweetener (or to your taste)
• 125g fresh blueberries
• 125g fresh strawberries

Method:

• Place the water and gelatine in a small glass, place the glass in a bowl of boiling water and sit for 5 minutes to allow the gelatine to dissolve
• Place the gelatine mix, ricotta, yoghurt, lemon juice, lemon zest and half of the stevia in a bullet style and process until smooth
• Spread the mixture evenly between 6 small ramekins, small glass or another storage container
• Chop the strawberries thinly and mix with the blueberries and the remaining sweetener
• Sprinkle the berry mixture evenly over the top of each container
• Place in the fridge to set for a minimum of 4 hours or preferably overnight.

Nutritional Information per serve:

• Calories: 90.3
• Total fat: 2.3g
• Cholesterol: 6.6mg
• Sodium: 56.6mg
• Total Carbs: 12.6g
• Dietary Fibre: 1.5g
• Protein: 5.1g

Recipe Notes:

• Store covered in the fridge for a maximum of five (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.

Egg Cakes

Makes: 8

Ingredients:

• 5 egg, lightly beaten
• 2 tablespoons plain flour
• 1/4 cup milk
• 70g diced bacon pieces 
• 1 tablespoon fresh parsley, shredded
• 2 spring onions, finely chopped
• 1 teaspoon minced garlic

Method:

• Place all ingredients in a mixing bowl and combine well
• Heat 1 tablespoon of oil in a heavy based frying pan over a medium heat
• Place 4 pre-greased egg rings in the frying pan and fill with the egg cake batter
• Cook over a medium heat until the bottom is golden brown, approximately 3-4 minutes
• Remove the egg ring and then flip the egg cake, you may have some of the batter spread when taking the ring off
• Cook the other side until golden for approximately 2 minutes
• Serve either warm of cold.

Recipe Notes:

• Store inn air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 30 days.

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.

Weetbix Uglies

Makes: approx 15

Ingredients:

• 4 weetbix biscuits, crushed
• 3/4 cup rolled oats
• 3/4 cup plain flour
• 1 teaspoon baking powder
• 1/4 cup brown sugar
• 1 cup sultanas
• 1/4 cup honey
• 75g butter
• 1/4 cup boiling water

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Combine all dry ingredients into a mixing bowl and mix well
• Add the honey, butter and water into a small microwave proof bowl and heat until the butter is melted and the mixture is combined
• Stir through the fluid mix into the dry mix and use a wooden spoon until well combined
• Dollop a tablespoon of mixture onto the prepared baking tray
• Bake for 15-20 minutes until golden
• Remove from the oven and allow to cool on the tray for 5 minutes before transferring to a wire rack to cool completely.

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly

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