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.

Chicken Zucchini Balls

Makes: 20 balls

Ingredients:

• 1 onion
• 1 celery stalk
• 1 medium zucchini
• 4 garlic cloves
• 2 egg yolks
• 500g chicken mince
• 1 cup breadcrumbs 

Method: 

• Roughly chop the onion, celery, zucchini and garlic and place in a food processor with the egg yolks and process until you have a smooth paste
• Add the paste into a mixing bowl with the chicken mince and breadcrumbs and using your finger tips to massage the mixture until well combined
• Roll the mixture into 20 even sized balls, approximately heaped tablespoons mixture each 
• Cook your preferred method until cooked through. Options include; pan fry in cooking spray (as seen in picture), oven baked, air fryed or simmer in your choice of sauce.

Nutritional Value per Ball:

• Calories: 63
• Total fats: 2.2g
• Total carbohydrates: 4.9g
• Sugars: 0.4g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Can be frozen cooked or prepared and uncooked

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 Tikka Masala

Makes: 4 serves or 12 Bariatric serves

Ingredients:

• 3/4 cup chicken stock
• 2 tablespoons butter
• 6 garlic cloves 
• 1cm fresh ginger, peeled and roughly chopped 
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin 
• 1 teaspoon ground cardamom
• 1/2 teaspoon ground chilli powder (optional)
• 1/4 cup fresh coriander
• 700g chicken thighs
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 200g pumpkin, diced
• 400ml can condensed tomato soup
• 1 tablespoon tomato paste
• 1/2 cup natural yoghurt 

Method: 

• Place the butter in a blender with the garlic, ginger, all of the spices, coriander and 3 tablespoons of the chicken stock and process until smooth and well combined 
• Toast the spice mix in a frying pan until aromatic 
• Pour the spice mix into the slow cooker bowl, add the chicken thigh fillets in whole tossing so coated into the spice mix
• Top with the vegetables, tomato soup, tomato paste and remaining stock gently stir
• Cook on LOW for 6-8 hours or HIGH for 3 hours
• Turn off the temperature then add the yoghurt in and stir the contents of the slow cooker to break up the chicken pieces.
• Serve with your choice of rice or naan.

Nutritional Value per portion (12):

• Calories:  131
• Total fats: 4.8g
• Total carbohydrates: 9.2g
• Sugars: 4.3g
• Protein: 14.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 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 & Vegetable Spring Rolls

Make: 8 large or 32 mini spring rolls

Ingreidents:

• 1 carrot, grated
• 1 small zucchini, grated
• 4 spring onions
• 2 cups shredded wombok (Chinese cabbage)
• 100g enoki mushrooms
• 1 tablespoons fresh grated ginger
• 4 garlic cloves, finely grated
• 1 long red chilli, finely diced (optional)
• 2 teaspoons sesame oil
• 500g chicken mince
• 8 spring roll wrappers, defrosted

Method:

• Grate the zucchini and carrot squeezing out the excess juices then add to a saucepan with the sesame oil and stir until well coated
• Add in the onion, wombok, mushrooms, ginger, garlic and chilli to the saucepan and over a medium heat until the cabbage softens, approximately 2 minutes
• Add in the chicken mince and break up as fine as possible while browning the mince, approximately 5 minutes
• Set aside to cool slightly so it’s easier to handle
• To make the mini spring rolls cut a spring roll wrapper into 4 equal sizes squares
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• To make the mini spring rolls place 1 tablespoon of the mixture about 1cm up from the point closest to you and evenly spread to approximately across 2/3 of the -width, try to limit the movement of the mixture to minimise tears in the wrappers
• Fold the point closest to you over the filling and then fold the two side points over the filling so that the edges are either even or smaller than the filling
• Very gently roll the partially covered filling into the final spring roll shape, ensuring you apply an even but gentle pressure so the wrapper doesn’t tear
• To seal your spring roll use your fingers to dampen the closing tip of the wrapper with the water
• Repeat until all the mixture is used
• To make the large spring rolls follow the same method using 4 tablespoons of the filing mixture placing 2-3cm from the point closest to you.
• Make your choice to deep fry, shallow fry or air fryer until golden and crispy.

Nutritional Value per Mini spring roll:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 4.4g
• Sugars: 0.8g
• Protein: 4g

Recipe Notes:

• Picturse shown serves with protein Enriched Satay Sauce
• Best serve freshly cooked but can be stored in the fridge covered up to 2 days
• Can be frozen uncooked to cook at a later occasion
• Nutritional Value is calculated for the uncooked version – the nutritional Value may change depend on how you choose to cook them

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.

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• 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.

Chicken and Mushroom Wonton Ravioli

Makes: 3 Ravioli 

Ingredients:

• 6 wonton wrappers
• 40g chicken mince
• 1 garlic clove, finely diced
• 1 mushroom (stem removed), finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, Mushroom, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half 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 through.

Nutritional Value per Ravioli:

• Calories: 72
• Total fat: 1.1g
• Total carbohydrates: 8.2g
• Sugar: 0.3g
• Protein: 7.1g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan 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.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops 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 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 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.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

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.

Mexican Chicken Stacks

Serves: 6 or 15 Bariatric portions

Ingredients:

• 500g chicken mince
• 1 onion, finely diced
• 1 large carrot, grated
• 1 zucchini, grated
• 400g kidney beans, drained and rinsed
• 1 tablespoon minced garlic
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 800ml bottle passata 
• 5 light tortillas
• 3/4 cup grated cheese

Method:

• Heat 1 tablespoon of oil in a heavy based frying pan, sauté the garlic and onion until the onion starts to soften
• Add in the mince and all of the herbs and spices browning off the meat breaking up the mince with the wooden spoon while cooking
• Once the meat has browned and is sealed add in the grated vegetables, kidney beans and the passata, bring to the boil then reduce to a steady simmer and simmer uncovered for 10-15 minutes
• Preheat oven to 200 degrees Celsius and lightly grease a 20cm springform tin
• Place the first tortilla on the base of the prepared tin and top with 1/4 of the mince mixture placing the next tortilla on top, repeat until you have used all the mixture and top with the last tortilla, sprinkle the grated cheese evenly over the top tortilla
• Bake for 30-40 minutes or until the cheese is golden

Nutritional Value per portion (15):

• Calories: 207
• Total fat: 5.4g
• Total carbohydrates: 24g
• Sugars: 1.7g
• Protein: 15.8g

Recipe Notes:

• Store covered in the fridge for the maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Any extra filling can me baked in mini tortilla boats or wonton pies

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 San Choy Bau

Makes: 5 Bariatric serves 

Ingredients:

• 5 lettuce cups
• 1 teaspoon sesame oil
• 250g chicken mince
• 1 small onion, dived
• 4 garlic cloves, finely diced
• 1cm fresh ginger, finely grated
• 1 long red chilli, finely diced (optional)
• 2 spring onions, finely sliced
• 1 small carrot, grated
• 1/2 zucchini, grated
• 1 tablespoon hoisin sauce
• 1 tablespoon light soy sauce 
• 2 teaspoons sweet chilli sauce
• 1 scoop (30g) pure protein powder (optional)

Method: 

• Heat the sesame oil in a heavy based frying pan over a medium heat
• Sauté the onion, garlic, ginger and chilli for 1-2 minutes until the onions slightly soften
• Add the chicken mince, carrot, zucchini and spring onion and brown while breaking up the mince for 5-7 minutes or until the chicken is cooked through 
• In a small mixing bowl combine the sauces with the protein powder with a fork until smooth
• Add the sauce mix to the chicken and stir through until all the chicken and vegetables are well coated and the sauce has come to a heated temperature 
• Spoon the mixture into a lettuce cup to serve.

Nutritional Value per serve:

• Calories: 129
• Total fat: 4.2g
• Total carbohydrates: 6g
• Sugars: 3.2g
• Protein: 15.8g

Recipe Notes:

• Only fill the lettuce cups when you are ready to serve
• Store the filling covered in the fridge for a maximum of 2 days
• The filling 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.

Chicken & Leek Sausage Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 2 eggs, lightly beaten
• 1 teaspooon milk
• 500g chicken mince
• 1 leek, finely shredded
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced
• 1/2 cup breadcrumbs
• 2 scoops (60g) pure protein powder
• 2 teaspoons dried mixed herbs

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Lightly beat the 2 eggs, set aside a small Portion (approximately 2 teaspoons) to add with the milk to use as the egg wash
• In a mixing bowl place the mince, Leek, celery, garlic, breadcrumbs, protein powder, mixed herbs and the eggs
• Use your hands to massage the mixture together until well combined
• Divide the mixture into 6 equal portions
• Slice the mountain bread in half to have 2 equal sized 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: 129
• Total fats: 3.7g
• Total carbohydrates: 8.7g
• Sugars: 0.8g
• Protein: 15.2g

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.