Chicken Wonton Taquitos

Chicken Wonton Taquitos

Makes: 6 taquitos

Ingredient:

  • 6 wonton wrappers
  • 90g diced roast chicken
  • 3 tablespoons grated cheese
  • 3 tablespoons refried beans
  • 3 tablespoons salsa

Method:

  • Preheat the oven to 180 degrees celsius and line a baking tray with baking paper
  • Lay the wonton wrappers out on a clean dry surface in a single layer
  • Spread 1/2 tablespoon of the refried beans down the middle of each wonton wrapper and then top with 15 grams of chicken, 1/2 tablespoon grated cheese and 1/2 tablespoon salsa
  • Fold one half of the wrapper tightly over the filling, dampen the edge of the unfolded filling with some water using your finger tips
  • Fold the other side tightly over to form a cylinder
  • Place on the baking paper fold side down and lightly spray with cooking spray
  • Bake for 15-20 minutes until golden brown

Nutritional Value per Taquito:

  • Calories: 78
  • Total fat: 3.3g
  • Total carbohydrates: 5.9g
  • Sugars: 0.3g
  • Protein: 5.9g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 2 days
  • This recipe is freezer friendly to be consumed within 6 months. They can be frozen prepared and unbaked or frozen after being baked

 

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 Jellies

Protein Jellies

Makes: 24

 

Ingredients:

  • 4 scoops protein powder water
  • 4 teaspoon powdered gelatine

 

Method:

  • Dissolve the protein powder in 1 cup of cold water until fully dissolved and set aside for 60 minutes or until the foam has settled
  • Line a brownie tin with plastic wrap
  • Dissolve the gelatine in 1 cup boiling water until well mixed
  • Combine the two mixtures together and whisk for 30 seconds until well mixed
  • Pour into the prepared tin and allow to set in the fridge overnight
  • Using a sharp knife with a hot blade to slice into 24 even sized pieces

 

Nutritional Value for Jellies:

  • Calories: 13
  • Total fat: 0.1g
  • Total carbohydrates: 0.1g
  • Sugars: 0g
  • Protein: 3.5g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • This recipe is not suitable for the freezer
  • The picture shown uses BODIEz Berry Protein Water powder.

 

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.



BBQ Pork Dumplings

BBQ Pork Dumplings
Makes: 48

Ingredients:

  • 48 wonton wrappers
  • 500g Pork mince
  • 2 scoops (60g) pure protein powder
  • 2 tablespoons oyster sauce
  • 1 tablespoon hoisin sauce
  • 2 garlic cloves, finely grated
  • 1cm fresh ginger, finely grated
  • 2 teaspoons Chinese 5 spice

Method:

  • Place all ingredients except the wonton wrappers into a bowl and mix until well combined.
  • On a clean dry service place a wonton wrapper
  • Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
  • Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
  • Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
  • Use your fingertip to push in the filling and comfortably seal the other side
  • Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
  • Repeat with all the mixture
  • To cook your dumplings:
  • Steam, place in a bamboo steamer and steam for 10 minutes
  • Deep Fry, for 2-3 minutes until golden and crispy
  • Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
  • Serve with your choice of dipping sauce.

Nutritional Value per dumpling:

  • Calories: 35
  • Total fats: 0.6g
  • Total carbohydrates: 4.1g
  • Sugars: 0.3g
  • Protein: 3.9g

Recipe Notes:
• Store covered in the fridge for a maximum of 2 days either cooked or uncooked
• Can be frozen uncooked for a maximum of 6 months
• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold
• Dumplings can also be steamed or poached by adding into a short or wonton soup
• Protein powder used in the recipe is Protein Supplies Australia Pure 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.



Spinach  & Cheese Wonton Cannelloni 

Spinach & Cheese Wonton Cannelloni 

Makes: 3 bariatric portions


Ingredients:

  • 6 wonton wrappers
  • 80g frozen spinach, defrosted
  • 2 tablespoons ricotta cheese
  • 30g feta cheese, crumbled
  • 1 scoop (30g) protein powder
  • 1 garlic cloves, finely diced
  •  1/2 long red chilli, finely diced (optional)
  • 3/4 tomato pasta sauce
  • 6 tablespoons grated cheese

Method:

  • Preheat the oven to 180 degrees and place 3 small oven proof dishes or ramekins on a baking tray
  • Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
  • Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
  • Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
  • Top evenly with with the tomato sauce and grated cheese
  •  
  • Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

  • Calories: 193
  • Total fat: 7.8g
  • Total carbohydrates: 14.7g
  • Sugars: 4.6g
  • Protein: 16.3g

Recipe Notes:

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



Riceless Sushi

Riceless Sushi
Make: 6 Sushi pieces


Ingredients:

  • 1 nori sheet
  • 1 cup cauliflower rice
  • 2 teaspoons rice bran oil
  • 1 tablespoon salt reduced soy sauce
  • 2 grilled chicken Tenderloins
  • Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms

Method:

  • Heat the oil in a heavy based frying pan over a medium heat and add in the cauliflower rice frying off for 2-3 minutes to slightly cook
  • Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
  • Lay the nori sheet on a Sushi rolling mat smooth side down
  • Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
  • Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
  • Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
  • Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
  • Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

  • Calories: 48
  • Total fats: 2g
  • Total carbohydrates: 2.2g
  • Sugars: 0.4g
  • Protein: 5.7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 2 days
  • This recipe is not suitable for the freezer.

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.



Chocolate Protein Up & Go Go Go

Chocolate Protein Up & Go Go Go
Serves: 1

Ingredients:

  • 1 weetbix biscuits
  • 1/2 cup milk
  • 1/2 cup water
  • 1 scoop (30g) chocolate protein powder
  • 1 teaspoon cacao
  • 1/2 teaspoon maple syrup (optional)

Method:

  • Place a crushed weetbix in a bowl and cover with the milk, place in the refrigerator overnight to soak
  • Place the soaked weetbix and milk mixture in a blender with all remaining ingredient a blender and process until smooth and well combined.
  • Serve immediately.

Nutritional Value per recipe:

  • Calories: 218
  • Total fats: 0.6g
  • Total carbohydrates: 18.2g
  • Sugars: 8.1g
  • Protein: 32.2g

Recipe Notes:

  • Best served freshly blended
  • 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.



Spinach and Ricotta Wonton Ravioli

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

  • 6 wonton wrappers
  • 20g frozen spinach, defrosted
  • 1 tablespoon ricotta
  • 1 teaspoon Parmesan meal
  • 1 small garlic clove, finely diced
  • Fresh red chilli, optional to taste
  • 1 tablespoon (10g) pure protein powder

Method:

  • To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place a portion 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.

Nutritional Value per Ravioli:

  • Calories: 62
  • Total fat: 0.9g
  • Total carbohydrates: 10.1g
  • Sugar: 0.4g
  • Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.



Spicy Sweet Potato Hummus

Spicy Sweet Potato Hummus
Makes: 12 x 50g portions

Ingredients:

  • 200g sweet potato
  • 400g can chick peas, drained and rinsed
  • 1/4 cup tahini
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 4 garlic cloves
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground chilli (optional)
  • 2 scoops (60g) pure protein powder

Method:

  • Preheat the oven to 180g degrees
  • Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
  • Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
  • Peel and roughly chop the sweet potato and place in a food processor
  • Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

  • Calories: 92
  • Total fats: 5.7g
  • Total carbohydrates: 8.9g
  • Sugars: 1.1g
  • Protein: 6.7g

Recipe Notes:

  • Store in an air tight container in the fridge for up to 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Suggested to freeze in an ice cube tray for single serve portions
  • 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.



Protein Hot Chocolate

Protein Hot Chocolate
Serves: 1

Ingredients:

  • 1 cup low fat high protein milk
  • 1 teaspoon vanilla extract
  • 1/2 scoop (15g) chocolate protein powder
  • 1 tablespoon unsweetened cacao
  • 1/2 teaspoon low calorie sweetener

Method:

  • Place all ingredients into a blender and process until the protein powder is well mixed
  • Pour the mixture into a small heavy based saucepan and gradually heat over a low to medium heat continually whisking until it is at your preferred temperature but do not overheat or bring to the boil

Nutritional Value per serve:

  • Calories: 192
  • Total fats: 3.1g
  • Total carbohydrates: 17.1g
  • Sugars: 1
  • Protein: 25.8g

Recipe Notes:

  • To reduce calories use half milk and half water rather than all milk
  • Best served fresh
  • 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.



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.