Turkey Cranberry Sausage Rolls

Makes: 6 portions or 12 bariatric portions

Ingredients:

• 500g turkey mince
• 1/4 cup cranberry sauce
• 2 eggs, lightly beaten
• 1 teaspoon milk
• 30g natural/pure protein powder 
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 1/2 zucchini, grated
• 3 garlic gloves, finely grated
• 3 mountain bread wraps 

Method:

• Preheat oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper 
• In a large mixing bowl lightly whisk the eggs and remove 2 teaspoons of the egg mix and place in a small bowl, add milk to the small bowl give a quick whisk then set aside 
• Add the turkey, Cranberry, protein powder, vegetables and garlic to the egg in the large mixing bowl and using your fingers to massage the mixture until well combined
• Divide the mixture into 6 even portions
• On a clean dry surface place the mountain bread wraps and cut them down the middle
• Shape a portion of the turkey into a sausage shape in the middle of the wrap 
• Fold one side over the meat then on the flat edge brush the wrap with some of the reserved egg wash
• Firmly wrap the egg washed side over to seal the sausage roll
• Place on the prepared tray fold side down
• Repeat with the remaining 5 wrap and turkey portions
• Brush the tops of the sausage rolls with the egg wash
• Bake for 20-25 minutes until golden brown 
• Remove from the oven and allow to cool on the tray for 10-15 minutes before using an egg slide to gently remove from the tray to a wire rack to cool completely.

Nutritional Value:

• Calories: 132
• Total fat: 6.1g
• Total carbohydrates: 6.1g
• Protein: 11.3g 

Recipe Notes:

• Store in an airtight container in the fridge for up to 3 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 Pure protein powder
• 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.

Baked Chicken Caprese 

Serves: 2 or 5 bariatric portions 

Ingredients:

• 400g skinless chicken breast
• 1 teaspoon minced garlic 
• 10g fresh basil
• 1 medium tomato, thinly sliced
• 120g bocconcini cheese, sliced
• 2 teaspoons extra virgin olive oil

Method:

• Preheat the oven to 180 degrees and line a baking tray with baking paper 
• Butterfly the chicken fillet and use a meat tenderiser to even the chicken out to as even thickness as possible 
• Over 3/4 of the chicken spread the minced garlic and then top with the fresh basil, tomato sliced and bocconcini slices
• Starting opposite to bare chicken edge roll the chicken as tightly as possible 
• Wrap the chicken in kitchen string to secure the roll
• 
• Seal the 2 ends with toothpicks to seal as much as possible 
• Roll the chicken in the oil and then place on the baking tray
• Bake for 35-45 minutes or until the chicken is cooked through.

Nutritional Value per portion (5):

• Calories: 157
• Total fats: 7.9g
• Total carbohydrates: 0.8g
• Protein: 20.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, both cooked and uncooked for a maximum of 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.

Cajun Chicken & Halloumi Salad 

Serves: 1

Ingredients:

• 50g chicken breast, thinly sliced
• 1 teaspoon Cajun seasoning 
• 1 teaspoon cornflake crumbs
• 25g slice of Cypriot halloumi
• 1/4 cup shredded baby spinach
• 1 mini cucumber, thinly sliced
• 1/8 red onion, finely diced
• 3 cherry tomatoes, quartered
• 15g red capsicum, thinly sliced

Method:

• Place the chicken, Cajun seasoning and cornflake crumbs in a zip lock bag and shake until the chicken is well coated
• Cook over a medium heat in a heavy based frying pan in cooking spray for 3-4 minutes each side until cooked through 
• Using the same pan cook the halloumi until golden on both sides
• Prepare the vegetables and mix salad ingredients together
• Serve with your dressing of choice

NV per serve:

• Protein: 164
• Total fat: 7.2g
• Total carbohydrates: 8.3g
• Protein: 17.6g

Recipe Notes:

• Store in an airtight container in the fridge undressed for a maximum of 2 days
• This recipe is not freezer friendly.

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

Serves: 4 or 10 bariatric portions

Ingredients:

• 1 medium onion, finely diced
• 1/2 celery stalk, finely diced
• 1 large carrot, finely diced
• 3 garlic cloves, finely grated
• 600g chicken thigh fillers, evenly chopped
• 3/4 cup chicken stock
• 1 cup low fat cream
• 2 tablespoons wholegrain mustard
• 1 tablespoon Dijon Mustard
• 2 tablespoons honey
• 30g natural protein powder (optional)
• 1 tablespoon corn flour

Method:

• Sauté the onion, celery, carrot and garlic in some cooking spray until the onion softens, approximately 2-3 minutes
• Add in the chicken and brown off and seal the chicken
• Add in 1/2 cup of the chicken stock, cream, mustards and the honey and slowly simmer for 15 minutes
• In the remaining 1/4 cup chicken stock add the protein powder and corn flour to form a paste
• Stir the paste into the saucepan and simmer for a further 5 minutes until thickened

Nutritional Value per serve (10):

• Calories: 172
• Total fats: 3.6g
• Total carbohydrates: 8g
• Protein: 20.8g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 3 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.

Cranberry Glazed Turkey Meatloaf 

Serves: 4 or 10 bariatric portions

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup skim milk
• 500g turkey mince
• 1 egg
• 1 small onion, finely diced 
• 1/2 stalk celery, finely diced 
• 3 garlic cloves, finely grated
• 45g natural protein powder
• 1/4 cup cranberry sauce

Method:

• Preheat the oven to 180 degrees Celsius and line a loaf tin with baking paper
• Grind the rolled oats in a food processor
• Place in a mixing bowl and soak the oats in the milk while preparing the remaining ingredients 
• Add all the ingredients, except the cranberry sauce and use your fingers to massage the mixture until evenly combined
• Evenly pack the prepared loaf tin with the turkey meatloaf mixture and then spread the cranberry sauce over the top
• Bake in the preheated oven for 45 minutes
• Allow to sit for 10 minutes before removing from the loaf tin and slicing.

Nutritional Value per Slice (10):

• Calories: 148
• Total fats: 7.3g
• Total carbohydrates: 6.3g
• Protein: 13.8g

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 serves with mashed potato and steamed vegetables (not included in nutritional information)

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 Satay Lettuce Cups 

Makes: 4 standard serves or 10 bariatric serves 

Ingredients:

• 1 medium onion, finely diced 
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced 
• 500g chicken mince
• 1 carrot, grated 
• 1 zucchini, grated
• 100g cauliflower, grated
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander 
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika
• 1/4 cup smooth natural peanut butter
• 200g light coconut milk

Method:

• Sauté the onion, celery and garlic in some cooking spray for 1-2 minutes until the onions soften 
• Add in the chicken mince and brown off while breaking the mince apart for 2-3 minutes
• Add the remaining vegetables and mix vegetables so evenly combined, sauté for 2-3 minutes
• Add the spices and peanut butter continuing to cook over a medium heat until the peanut butter has melted and the spices are aromatic, approximately 2-3 minutes
• Pour in the coconut milk and simmer over a low heat for approximately 8-10 minutes until the excess moisture has evaporated and the vegetables are cooked through
• Serve in a lettuce cup

Nutritional Value per bariatric serve:

• Calories: 131
• Total fat: 7.4g
• Total carbohydrates: 4.4g
• Protein: 11.6g

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.

Bacon Wrapped Chicken Cups 

Makes: 10

Ingredients:

• 200g packet Coles Streaky Bacon
• 500g chicken mince
• 1 small onion, finely diced 
• 3 garlic cloves, finely diced 
• 45g natural protein powder 
• 1/4 cup breadcrumbs 
• 1 egg

Method:

• Preheat your oven to 180 degrees Celsius 
• Prepare 10 silicon muffin cups by lining each muffin cup with a streaky bacon rasher forming a circle around the edges
• Place all remaining ingredients into a mixing bowl and massage the mixture through your fingers, the mixture will be quiet sticky
• Evenly spread the mixture between the 10 prepared muffin cups by filling the bacon ring
• Cut the remaining 12 streaky bacon rashers into even sized pieces and place on the top of the chicken mixture
• Bake for 25 minutes until golden and cooked through.

Nutritional Value per Cup:

• Calories: 162
• Total fat: 8.4g
• Total carbohydrates: 3.7g
• Protein: 17.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months

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 Pesto Balls

Makes: 15

Ingredients:

• 500g lean chicken mince
• 6 portions of C4K Kitchen’s Basil Protein Pesto 
• 2/3 cup breadcrumbs
• 30g natural whey protein powder

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper or silicon mats
• Place all ingredients in a mixing bowl and massage the mixture together using your finger tips until well combined
• Divide the mixture into 15 even portions
• Use damp hands to roll into balls and place on the prepared baking tray
• Bake for 20 minutes until baked through.

Nutritional Value per Ball:

• Calories: 103
• Total fat: 4.4g
• Total carbohydrates: 4.6g
• Protein: 11.3g

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.

Buffalo Chicken Balls

Makes: 18

Ingredients:

• 500g chicken mince
• 1/2 onion finely diced
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs
• 1 egg
• 4 tablespoons buffalo sauce
• 1 teaspoon red hot chilli sauce (optional)

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper
• Place all ingredients into a mixing bowl and using your hand to mix well
• Shape the mixture into 18 even sized balls (approximately 1 tablespoon of mixture each), this is easier to do with damp hands
• Place the balls on the prepare tray and bake in the oven for 20-30 minutes until golden and baked through

Nutritional Value per Ball:

• Calories: 64
• Total fat: 3.3g
• Total carbohydrates: 3.3g
• Protein: 5.9g

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 shows the balls served with buffalo 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.

Asian Turkey Meatloaf

Makes: 10

Ingredients:

• 500g turkey mince
• 1 egg
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 2 teaspoons freshly ground ginger
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 3/4 cup breadcrumbs

Method:

• Preheat an oven to 180 degrees Celsius and place a silicon muffin tray on a baking tray
• Combine all ingredients in a mixing bowl and massage through your fingers until well combined
• Evenly spread the mixture between 10 of the muffin wells
• Bake for for 30-40 minutes until golden

Nutritional Value per Meatloaf:

• Calories: 148
• Total fat: 7.1g
• Total carbohydrates: 5.1g
• Total protein: 15g

Recipe Notes:

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