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.

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 based frying pan over a medium heat heat some cooking spray
• Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
• Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
• Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

• Calories: 84
• Total fats: 3.9g
• Total carbohydrates: 2g
• Sugars: 0.6g
• Protein: 10.3g

Recipe Notes:

• Store in an air tight container for up to 2 day
• Batter can be also stored covered in the fridge for up to 2 days
• The cooked Hotcakes are freezer friendly to be consumed within 5 months
• Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
• 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.

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 is a blender and process until smooth
• Pour the egg mixture into a small heavy based sauce and add in the Passionfruit and mix until well combined
• Turn the heat on and over a medium low heat, whisk for 1-2 minutes
• Add the coconut oil and continually whisk for 5-10 minutes until thickened
• Transfer to air tight container to cool completely, the Passionfruit Protein Butter will continue to thicken as it cools.

Nutritional Value per portion (25g):

• Calories: 77
• Total fats: 3.7g
• Total Carbohydrates: 4.3g
• Sugars: 2g
• Protein: 6.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly but is best fresh
• To have a thinner final product add 1 tablespoon of water
• 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.

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.

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 with cooking spray
• Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
• Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

• Calories: 37
• Total fats: 0.1g
• Total carbohydrates: 6.7g
• Sugars: 4.5g
• Protein: 2g

Recipe Notes:

• Best served fresh
• Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

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.

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 so all the ingredients are well coated

Nutritional Value per portion (6):

• Calories: 15
• Total fats: 0.1g
• Total carbohydrates: 3.2g
• Sugars: 1.3g
• Protein: 0.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is best served fresh
• Delicious served with a blackened cauliflower steak during Opti-phase

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.

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
• Chop the onion into 8 even sized wedges
• Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
• Halve the mushrooms and button squash
• Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
• Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
• Allow to sit for a minimum of 2 hours
• Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
• Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

• Calories: 25
• Total fats: 0.3g
• Total carbohydrates: 4.7g
• Sugars: 3.2g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• Best served freshly cooked
• Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.

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 tomatoes into a slow cooker bowl and stir until combined
• Cook on LOW for 5 hours or HIGH for 3 hours
• Add in the beans and cook on LOW for another 60 minutes or HIGH for 30 minutes
• Stir through the fresh tomato and basil then bring to temperature

Nutritonal Value per serve (8):

• Calories: 36
• Total fats: 0.3g
• Total carbohydrates: 7.8g
• Sugars: 4.8g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow cooked.

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.

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 diced
• 1 cup wombok, finely shredded
• 1/4 cup flat leaf parsley, shredded
• 1 long red chilli, finely diced (optional)
• 
1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika

Method:

• Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
• Add in the garlic and ginger sautéing for a further 1-2 minutes
• Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
• Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.

Serving Suggestions:

• Serve on its own
• As pictured, in a lettuce cup
• As pictured, use as stuffing for a roasted mushroom or tomato shell
• Use as a stuffing for roasted zucchini boat 
Serve rolled in a sushi/ nori sheet (if allowed on your program)
• Serve tossed through konjac noodles (if allowed on your program)
• Serve topped with a poached egg (not during the Opti-intense program)

Nutritional Value per portion (8):

• Calories: 57
• Total fats: 1.1g
• Total carbohydrates: 9.4g
• Sugars: 3.8g
• Protein: 2.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.

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 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 so all the chicken tenders are well coated
• Sit in the fridge for a minimum of 4 hours but preferably overnight
• To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin:

• Calories: 61
• Total fat: 0.5g
• Total carbohydrates: 0.9g
• Sugars: 0.1g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, either raw on marinade or cooked

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.