Protein Enriched Honey Chicken 

Makes: 4 serves or 10 Bariatric serves

Ingredients:

• 500g chicken breast sliced 
• 3 garlic cloves 
• 1 1/2 cups chicken stock 
• 1/4 cup honey 
• 2 teaspoons Apple cider vinegar 
• 2 scoops (60g) pure protein powder
• 1 tablespoon corn flour 

Method: 

• Heat a large non stick frying pan over a medium heat and spray generously with cooking spray 
• Cook the chicken approximately 3-4 minutes each side (this will depend on how thick the chicken strips are) or until the chicken is just cooked through
• Set aside the chicken and leave any residual juices in the frying pan
• Add the garlic and sauté for a couple minutes
• Add the honey, apple cider vinegar and 1 cup of the stock and simmer while whisking for approximately 5 minutes 
• In a bullet blender process the remaining protein powder and corn flour until smooth
• Pour the mixture into the frying pan and overna slow heat simmer for 3-5 minutes until the sauce has thickened 
• Add the chicken back into the sauce and stir until well coated

Nutritional Value per serve (10):

• Calories: 125
• Total fat: 2.4g
• Tota carbohydrates: 9.4g
• Protein: 16.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days 
• This 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 Corn Soup 

Makes: 4 portions or 10 Bariatric portions:

Ingredients:

• 600g chicken thigh fillers
• 400g can creamed corn
• 1 leek, diced
• 1 celery stalk, finely diced
• 1 carrot, finely diced 
• 4 garlic cloves, finely diced 
• 4 cups chicken stock

Method:

• Place all ingredients in a large soup pot and bring to a gentle simmer
• Simmer for 15-20 minutes
• Remove the chicken fillets and roughly chop
• Return the chicken to the soup pot mixing well then serve

Nutritional Value per portion (10):

• Calories: 137
• Total fat: 5.4g
• Total carbohydrates: 8.9g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• This recipe is free fluid and puree phase friendly just place in a high powered blender and process until perfectly smooth

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.

Turkey Koftas

Makes: 12

Ingredients:

• 500g turkey mince
• 1/4 cup breadcrumbs
• 1 egg
• 1 small onion, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley
• 1/2 teaspoon celery salt
• 1/2 teaspoon ground chilli (adjust to your tastes)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon paprika

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Place all ingredients into a mixing bowl and use your fingers to massage the mixture until well combined
• Divide the mixture into 12 even portions 
• Using damp hands to roll the mixture into log shapes approximately 5cm the same thickness throughout so they cook evenly
• Bake for 20 minutes

Nutritional Value per Kofta:

• Calories: 72
• Total fat: 1.9g
• Total carbohydrates: 5.2g
• Protein: 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

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.

Honey Mustard Chicken Salad

Makes: 3 bariatric serves 

Ingredients:

• 1 tablespoon Chobani yoghurt 
• 1 teaspoon wholegrain mustard
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon honey 
• 1 scoop (30g) natural protein powder
• 90g finely shredded chicken breast
• 1 hard boiled egg
• 30g bocconcini cheese
• 1/2 large tomato
• 3/4 cup shredded baby spinach
• Salt & pepper to taste

Method:

• Place the yoghurt, protein powder, mustards and honey in a mixing bowl and combine well
• Dice the boiled egg, bocconcini and tomato to similar sized cubes and add to the yoghurt mustard dressing
• Add the shredded chicken and baby spinach also and mix until well combined and all the ingredients are well coated in the dressing.

Nutritional Value per portion:

• Calories: 124
• Total fat: 4.8g
• Tots carbohydrates: 2g
• Protein: 19g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is not freezer friendly
• 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.

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

• 500g lean chicken mince
• 125g cream cheese
• 1 scoop puree protein powder (see recipe Notes for alternative option)
• 4 garlic cloves, finely diced 
• 1 shallot, finely diced 
• Salt & pepper, to taste 

Method: 

• Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
• Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
• Place the bowl in the freeze for 30 minutes 
• Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
• Divide the mince into 8 even portions
• Divide the cream cheese mixture into 8 even portions and roll into small balls
• Flatten the mince put to a very thin Burger shape 
• Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
• Repeat until all 8 kiev balls are prepared
• To give them a nice smooth finish use damp hands to give the ball one last roll
• Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

• Calories: 122
• Total fat: 5.3g
• Total carbohydrates: 1.7g 
• Protein: 17g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
• For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
• 
• Protein powder can be replaced by 1 tablespoon of corn flour if required 
• 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.

Crispy Mexican Chicken

Serves: 4 or 10 bariatric portions

Ingredients:

• 600g chicken breast, sliced into strips
• 1 egg, lightly beaten
• 1 tablespoon milk
• 1/2 cup cornflake crumbs
• 1 teaspoon chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 4 teaspoons rice bran oil

Method:

• Whisk together the egg and milk until well combined in a large mixing bowl
• Place the cornflake crumbs and all spices in a large zip lock bag, seal and shake until well combined
• Place the chicken strips in the egg wash and mix until well coated 
• Transfer the chicken strips to the zip lock bag and re-seal shaking until all the chicken pieces are evenly well coated, then set aside 
• Heat 2 teaspoons of the oil in a large heavy based frying pan over a medium heat
• Place half of the chicken in the frying pan ensuring there are gaps between the chicken so it cooks evenly
• Cook both sides for 3-5 minutes, depending on the thickness of the chicken strips, until cooked through
• Remove the chicken and place on kitchen paper to remove any excess oil
• Heat the remaining oil and repeat the cooking process with the remaining chicken .

Nutritional Value per bariatric portion:

• Calories: 162
• Total fat: 3.8g
• Total carbohydrates: 18.6g
• Protein: 15.8g

Recipe Notes:

• Best served fresh however store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly prepared but not cooked, to be cooked and consumed within 6 months 
• Picture shown has the crispy Mexican chicken served on a tortilla with salad and perinaise dressing

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.

Creamy Chicken Won-Pies

Makes: 12

Ingredients:

• 24 wonton wrappers
• 300g chicken breast, diced into even sized pieces
• 1/2 leek, diced
• 1/2 celery stalk, diced
• 3 mushrooms, diced
• 3 garlic cloves, finely diced
• 1/2 cup ricotta
• 1/2 cup low fat cream cheese
• 1 scoop (30g) pure protein powder
• 1 chicken stock cube

Method:

• Preheat oven to 180 degrees Celsius prepare 12 tin silicon muffin tray by lightly spraying with cooking spray and line each well with a wonton wrapper
• Sauté the leek, celery, Mushroom and garlic in a frying pan with some cooking spray
• Add in the chicken and toss to seal
• Add the ricotta, cream cheese, protein powder and stock cube in a blender with 1 1/2 tablespoons of water and process until smooth
• Stir the cream mixture through the chicken
• Spoon the mixture evenly between the lines muffin cups
• Top each of the pies with another wonton wrappers pushing down firmly to seal
• Either brush with egg wash or cooking spray
• Bake for 20 minutes
• Gently remove from the muffin tray and place on a baking tray and return to the oven for another 10 minutes
• Transfer to a wire rack to cool

Nutritional Value per won-pie

• Calories: 106
• Total fat: 2.8g
• Total carbohydrates: 8.9g
• Protein: 11g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This 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.

SC Chicken Vegetable Noodle Soup

Serves: 8-10

Ingredients:

• 3 Chicken Maryland pieces 
• 2L chicken stock 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 1 onion
• 1 leek
• 1 celery stalk
• 2 carrots
• 2 zucchinis
• 1 parsnip
• 1 turnip
• 1 swede
• 250g butternut pumpkin
• 6 garlic cloves 
• 2 bay leaves
• 2 sprigs fresh oregano 
• 1 packet 2 minute noodles 

Method:

• Place the chicken in the slow cooker bowl and coat in the soup mix
• Peel and dice all vegetables to the same size of your preference 
• Add the finely diced garlic, bay leaves and oregano sprigs
• Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
• Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
• Carefully remove the chicken pieces, bay leaves and oregano 
• Remove all the chicken from the bones and roughly chop the chicken
• Return the chicken to the slow cooker and add in the 2 minute noodles 
• Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• For a low carb option replace the noodles with finely shredded wombok
• 

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 Thai Green Curry 

Serves; 4 or 10 bariatric portions

Ingredients:

• 1/2 portion of C4K Kitchen’s Thai Green Curry Paste
• 1/2 leek, diced
• 1 small onion, diced
• 1 celery stalk, diced
• 2 garlic cloves, finely diced 
• 2 teaspoons sesame oil
• 600g chicken breast or thighs, diced
• 1 can (400ml) light coconut cream 
• 1 cup chicken stock 
• 1 zucchini, halved and sliced 
• 1 cup beans, sliced in 2cm sticks

Method:

• Sauté the onion, peel, celery and garlic in the sesame oil in a large heavy based saucepan over a medium heat for 3-4 minutes or until the onion softens 
• Add in the chicken and brown until the chicken has sealed 
• Add the paste in and sauté until aromatic 
• Pour in the coconut cream and stock simmer for 5 minutes 
• Lastly add the zucchini and green beans, stir through 
• Place the lid on the saucepan and simmer for 10 minutes.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly 
• For additional heat and flavour extra Thai Green Curry paste can be added anywhere up to the entire recipe quantity 

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 & Mushroom Dumplings

Makes: 42

Ingredients:

• 42 wonton wrappers
• 500g lean chicken mince
• 1 shallot, finely diced
• 60g button mushrooms, finely diced
• 60g Swiss brown mushrooms, finely diced
• 4 garlic cloves, finely grated
• 2cm fresh ginger, finely grated
• 1/2 cup fresh coriander leaves and stems
• 1 long red chilli, finely diced (de-seeded if preferred)
• 60g pure protein powder
• 1 egg, lightly beaten
• 1 1/2 tablespoons soy sauce
• 2 teaspoons fish sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients, except the wonton wrappers in a mixing bowl and use your fingers to massage the mixture through 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 pan fry, spray a non-stick frying pan with oil liberally and heat, place the dumpings in and sit for 1 minute
• Carefully add 1cm of water and place a lid on the frying pan to steam the dumplings
• When the water has evaporated carefully turn the dumpling overs to pan fry the other side
• Serve with your favourite dipping sauce.

Nutritional Value per Dumpling:

• Calories: 60
• Total fats: 1.6g
• Total carbohydrates: 7.5g
• Protein: 5g

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 topped with soy sauce
• 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.