Slow Baked French Onion SteakServes: 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
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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
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Passionfruit Protein Butter Makes: 10 x 25g portions Ingredients: 170g Passionfruit pulp 1 tablespoon water 2 eggs 2 scoops (60g) pure protein powder 3 tablespoons xylitol* 2 tablespoons coconut oil, melted *xylitol can be substituted with any low calorie artificial or natural sweetener of your choice Method: Place the water, eggs, protein powder and xylitol
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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
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Balsamic Roasted Vegetables Serves: 1 Ingredients: 4 asparagus spears 1 tomato, quartered or thick slices 3 small button mushrooms 1 clove garlic, finely grated and chopped 1 tablespoons balsamic vinegar Method: Preheat then oven to 190 degrees Celsius and line a tray with baking paper Place the vegetables in a zip lock bag and spray
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Opti-Slaw Makes: 4-6 serves Ingredients: 1 & 1/2 cups shredded wombok 1 carrot, grated 1 small red onion, finely sliced wedges 1 small red capsicum, thinly sliced 1/3 cup flat leaf parsley, shredded 2 teaspoons Apple cider vinegar 1 tablespoon salt reduced chicken stock Method: Place all ingredients into a mixing bowl and combined well
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Opti-Kebabs Makes: 8 kebabs Ingredients: 8 cherry tomatoes 1 small red onion 1 small zucchini 1 small red capsicum 1/2 small eggplant 4 small button squash (summer squash) 4 mushrooms 2 cloves garlic 1 tablespoons salt reduced soy sauce 1 teaspoon lemon juice Method: Soak 8 wooden skewers in water while you prepare the vegetables
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Vegetable Ratatouille Serves: 6-8 Ingredients:
1 onion, diced 1 celery stalk, diced 1 zucchini, diced 1 carrot, diced 1 small eggplant, diced 1 red capsicum, diced 4 garlic cloves 400g can crushed peeled tomatoes 1 cup sliced green beans 2 tomatoes, diced Handful fresh basil Method: Place all the ingredients except the beans and fresh
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Curried Minced Vegetables Makes: 6-8 small portions Ingredients: 1 teaspoon olive oil 1 onion, finely diced 1/2 leek, finely shredded 1 stalk celery, finely diced 4 garlic cloves, finely diced
1 tablespoon fresh grated ginger 1 carrot, grated 1 zucchini, grated 150g cauliflower, grated 150g broccoli, grated 1 small eggplant, grated 4 button mushrooms, finely
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Lemon Garlic Ginger Chicken Tenderloins Makes: 6 Tenderloins Ingredients: 6 Chicken Tenderloins, approximately 40g each 3 garlic cloves, finely diced 1 tablespoon finely grated fresh ginger 1 tablespoon lemon juice 1 teaspoon celery salt Method: Place the Chicken Tenderloins in a ziplock bag Add in all the remaining ingredient to the ziplock bag and mix
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