Turkey Burgers 

Makes: 6 standard burgers or 12 bariatric burgers

Ingredients:

• 500g turkey mince 
• 2/3 cup breadcrumbs 
• 1 egg
• 1/2 large onion, finely diced
• 1/2 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley 

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 6 standard burgers or 12 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger:

• Calories: 120
• Total fat: 6g
• Total carbohydrates: 3.4g
• Protein: 12.4g

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.

 

Classic Chicken Burger

Makes: 8 standard burgers or 16 bariatric burgers 

Ingredients:

• 500g chicken mince
• 3/4 cup breadcrumbs 
• 1 egg, lightly beaten 
• 1/2 celery stalk, finely diced
• 1/2 large onion, finely diced
• 2 garlic cloves, finely diced

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 8 standard burgers or 16 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger (double for standard burger)

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2.8g
• Protein: 6.4g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly both cooked and uncooked 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 & Mushroom Quinoa Risotto

Serves: 6-8 small portions

Ingredients:

• 1 teaspoon rice bran oil
• 250g chicken mince 
• 70g cauliflower, grated
• 70g onion, finely diced
• 100g mushroom, roughly chopped
• 2 garlic cloves, finely diced
• 3 dried porcini mushroom pieces, finely chopped
• 3 chicken stock cubes
• 150g quinoa
• 2 1/4 cups water

Method:

• Place the oil, mince, cauliflower, onion, garlic and mushrooms in a saucepan and sauté for 5 minutes until the onions softens and the chicken is sealed
• Rinse the quinoa and then add to the saucepan with the stock cubes and the water
• Stir well then bring to the boil
• Give one more quick stir, place the lid on the saucepan and reduce the heat to a medium-low heat and simmer for 15 minutes 
• Remove from the heat, do not remove the lid – allow to sit for another 10 minutes
• Remove the lid and stir well before serving

Nutritional Value per serve (6 portions)

• Calories: 144
• Total fat: 9.4g
• Total carbohydrates: 7g
• Protein: 9.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• When reheating add a dash of water or stock to rehydrate
• Also delicious served cold as a salad
• 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.

Cheesy Egg-Rito

Serves: 1

Ingredients:

• 1 egg, beaten
• 2 mushrooms, halves and sliced
• 1/2 cup baby spinach, shredded
• 20g cherry tomato, diced
• 30g turkey, shredded
• 1 garlic clove, finely diced
• 1 tablespoon light cream cheese
• 1 tablespoon grated cheese

Method:

• Place the mushrooms, spinach, tomato, turkey and garlic in a small saucepan with a tablespoon of water and simmer over a medium heat for 3-5 minutes until the spinach is wilted and the mushrooms has softened
• Add in the cream cheese and grated cheese and stir through
• Reduce the heat to low and continue to simmer while you cook the egg
• Heat a 20-23cm skillet over medium heat and spray with cooking spray
• Pour the beaten egg into the skillet and roll the egg around to ensure all of the skillet is coated and the egg is evenly spread
• Replace the skillet on the cooktop and cook over medium heat for 2-3 minutes until the edges are golden and turning up
• Flip the egg crepe over and cook for another 30 seconds
• Transfer the egg crepe to a plate or board and place half of the filling in the middle of the egg crepe and fold the crepe into a parcel/burrito and gently transfer to your serving plate
• Top the egg-rito with the remaining mixture

Nutritional Value:

• Calories: 250
• Total fat: 16.2g
• Total carbohydrates: 7.1g
• Protein: 19.1g

Recipe Notes;

• This recipe is best served fresh, but can be stored in the fridge for up to 2 days covered
• 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.

Thai Red Curry Chicken Balls

Makes: 16

Ingredients:

• 4 slices wholemeal bread
• 1 cup protein enriched light milk
• 500g chicken mince
• 3 cloves garlic, finely grated 
• 1cm ginger, finely grated
• 2 tablespoons Thai red curry paste
• 1/2 medium onion, finely diced
• 1/4 cup shredded fresh coriander 
• 1 cup baby spinach, finely shredded

Method:

• Cut the crusts from the bread and discard
• Cut the bread into cubes and soak the cubes in the milk for a minimum of an hour
• Preheat an oven to 180 degrees Celsius and line 2 baking trays with a silicon mat or baking paper
• Using your finger tips to break up the soaked bread, add in the remaining ingredients and massage through your fingers until well combined
• Divide the mixture into 16 even portions and roughly shape into a ball shape then place on the prepared tray
• It is quiet a wet mixture so you are unable to roll into a tidy ball
• Bake in the preheated oven for 20 minutes

Nutritional Value per Ball:

• Calories: 88
• Total fat: 4.1g
• Total carbohydrates: 4.8g
• Protein: 7.8g

Recipe Notes:

• Store in an air tight container 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.

Chicken & Corn Slice

Makes: 12 portions of mini loaves 

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1 x 400g can of creamed corn
• 1 cup wholemeal SR flour
• 100g chicken breast slices, shredded
• 6 garlic cloves, finely grated
• 1 large carrot, grated
• 1 large zucchini, grated 
• 1/2 large onion, finely diced
• 1 cup mozzarella cheese, grated
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees Celsius 
• Place the eggs, cottage cheese and creamed corn in a mixing bowl and lightly beat until well combined
• Place the remaining ingredients in another mixing bowl and combine well until all is well coated in the flour
• Pour the egg mixture over the filling mixture and combine well
• Spread the mixture out in a lined and greased brownie tin or spoon evenly between a sprayed silicon mini loaf tray
• Bake for 35-45 minutes
• Allow to cook in the tin/tray for 15 minutes before transferring to a wire rack to cool completely

Nutritional Value per portion:

• Calories: 158
• Total fat: 5.5g
• Total carbohydrates: 15.8g
• Protein: 10.9g

Recipe Notes:

• Store in an air tight container 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.

Classic Tuna Mornay

Serves:6-8

Ingredients:

• 700g potatoes
• 1 tablespoon butter
• 1 tablespoon milk
• 1/2 teaspoon salt
• 1 stalk celery, finely diced
• 1 small onion, diced
• 4 garlic clove, finely diced 
• 2 teaspoon rice bran oil
• 1 tablespoon butter
• 1 tablespoon plain flour
• Up to 2 cups milk
• 1 x 400g creamed corn
• 425g can tuna in spring water, drained
• 3/4 cup breadcrumbs
• 1 1/2 cups grated cheese

Method:

• Peel and dice the potatoes to a similar sauce, simmer in lightly salted water until cooked through
• Drain the potatoes, add in the 1 tablespoon butter, 1 tablespoon milk and salt into the potatoes and then mash to your preferred consistency set aside to cool
• Preheat your oven to 180 degrees Celsius 
• Heat the oil in a heavy based frying pan over a medium heat and add in the onion, celery and garlic satueing until the onion softens
• Add in the last tablespoon of butter and melt
• Once melted add in the flour and stir evenly through the butter, onion, celery & garlic cooking the flour out for approximately 2-3 minutes
• Gradually add in the milk using a fork to regularly stir the sauce to prevent any lumps forming, continue to add milk until you get a thick white sauce a similar consistency to the mashed potato
• To the mash potato add the sauce, creamed corn and the drained and shredded tuna stirring until well combined
• Pour the mixture into a lasagne dish then evenly sprinkle the breadcrumbs and the cheese over the top
• Bake in the pre-heated oven for 15-20 minutes or until the cheese is golden.

Recipes Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• To add more filler into this dish you can add up to 2 cups of cooked rice
• The tuna can be replaced with left over roast chicken for a delicious chicken Mornay

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

Serves: 4

Ingredients:

• 600g chicken breast, thinly sliced
• 1 large onion, diced
• 3 cloves garlic, finely diced
• 1/2 teaspoon freshly grated ginger
• 1 tablespoon rice bran oil
• 3 tablespoons smooth peanut butter
• 1 tablespoon curry powder
• 1 tablespoon soy sauce
• 1 teaspoon turmeric 
• 400g can coconut cream
• Up to 1/2 cup chicken stock (as required)

Method:

• Heat the oil in a heavy based frying pan over a medium heat and brown the chicken until sealed then remove from the frying pan
• Add in the onion, garlic and ginger and sauté in the frying pain until the onion softens, approximately 3-5 minutes
• Return the chicken to the pan adding in the peanut butter, curry powder, turmeric and soy sauce and stir until the peanut butter melts and the chicken is evenly and well coated
• Pour in the coconut cream and simmer for 10 minutes to allow the chicken to cook through and the flavours to infuse, add in the chicken stock gradually as required to get the sauce to your preferred consistency
• Serve with your choice of fried or steamed rice topped with some fresh chilli and coriander.

Recipe Notes:

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

Slimmers Wonton Soup

Serves: 1

Dumpling Ingredients:

• 500g chicken mince
• 1/4 cup shredded coriander
• 1 cup shredded wombok
• 2 spring onions, finely sliced
• 3 garlic cloves, finely grated
• 1cm ginger, finely grated
• 1 egg white
• 1 tablespoon oyster sauce
• 2 teaspoons soy sauce
• 1 teaspoon sesame oil
• 1 packet wonton wrappers

Soup ingredients:

• 2 1/2 cups water
• 2 chicken stock cubes
• 2 garlic cloves, finely grated
• 1cm ginger, finely grated
• 1 head Asian green, halved
• 1/2 carrot, julienne
• 1 spring onion, finely sliced
• 2 mushrooms, finely sliced
• 1 red long chilli, seeds removed and thinly sliced
• 5 or 6 dumplings

Dumplings method:

• Place all ingredients, except the wrappers in a mixing bowl
• Using your fingers to massage the mixture through your fingertips until well combine
• Lay one of the wonton wrappers on a clean dry tea towel
• Place 1 tablespoon of mixture in the middle of the wrapper
• Dip your finger in water and dampen along the edge of two adjoining sides
• Fold the wrapper over to form a triangle pressing together one damp edge with one dry edge until sealed
• Wrap the two points crossing over the front of of the dumpling sealing the point with your dampened finger
• Lay the dumpling on paper towel and repeat the process
• When placing the second dumpling down allow a gap between the dumplings to keep the wrappers in tack
• This recipe makes approximately 30 dumplings
• Reserve one portion of dumplings to make your soup and freeze the remaining dumplings for another occasion.
• 

Soup Ingredients:

• Place the water, stock cubes, garlic and ginger into a saucepan and simmer until the cubes have dissolved, approximately 5 minutes
• Add in the Asian head to the saucepan and simmer for 3 minutes
• Add in the remaining ingredients, including the dumplings
• Simmer the soup for 10 minutes over a medium-low heat until the dumplings have risen to the top
• Serve immediately

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 Singapore Noodles

Serves: 4

Ingredients:

• 1 tablespoon rice bran oil
• 2 chicken breasts, sliced
• 1 tablespoon curry powder
• 350-400g packet instant Singapore noodles
• 1 tablespoon sesame or peanut oil
• 1 carrot, julienne
• 1 zucchini, julienne
• 1 red capsicum, thinly sliced
• 10 snow peas, thinly sliced
• 1 onion, thinly sliced
• 4 cloves garlic, finely chopped
• 100g enoki mushrooms
• 1 cup bean sprouts
• 2 tablespoons soy sauce
• 1 tablespoon rice wine vinegar
• 1 tablespoon fish sauce
• 1 teaspoon curry powder

Method:

• Thinly slice your chicken breast and place in a zip lock bag sprinkling the tablespoon of curry powder over the chicken, seal and shake the bag ensuring the chicken is evenly coated
• Sit in the refrigerator for a minimum of 30 minutes but up to 4 hours
• Prepare the Singapore noodles in alignment with the instructions on the packet and set aside
• Heat the rice bran oil in a heavy based frying pan or wok and stir fry the chicken strips until just under cooked, this will take approximately 4-5 minutes, but the time will vary depending on how big your chicken strips are
• Remove the chicken from the pan and set aside
• Using the same frying pan or wok heat the sesame/peanut oil and add in the carrot, zucchini, capsicum, snow peas, onion and garlic and stir fry for about 4-5 minutes until the onion starts to soften
• Add in the enoki mushrooms and bean sprouts and stir fry for another 2-3 minutes
• Add the chicken and all the juices back into the frying pan/wok and toss with the vegetables until well combined
• Add in the noodles into the frying pan/wok in small tong batches mixing well until before adding in more noodle, this will stop the noodles from clumping together and being well combined
• Finally add in the last of the curry powder and the sauces tossing through to allow to come to temperature
• Serve and enjoy.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is not freezer friendly
• If you are unable to find enoki mushrooms, just exclude them from the recipe.

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.