Asian Greens

Makes: 2 bariatric sides

Ingredients:

• 1 teaspoon sesame oil
• 2 garlic cloves, finely diced
• 1/2cm fresh ginger, finely shredded
• 1/2 long red chilli, finely sliced (optional)
• 1/2 cup broccoli, in even sized small florets
• 1/4 cup green beans in 1.5cm pieces
• 1/2 teaspoon sesame seeds

Method:

• Heat the sesame oil in the bottom of wok and when hot add in the garlic, ginger and chilli and sauté for 1-2 minutes or until the chilli is popping
• Add in the broccoli and beans and stir fry for 1-2 minutes, then add in 1 tablespoon of water and continue to cook to your preferred texture
• If you like your vegetables with less crunch you may need to add another tablespoon of water
• Picture shown has the vegetables softened but with a crisp crunch
• Serve topped with the sesame seeds.

Nutritional Value per portion:

• Calories: 51
• Total fats: 2.8g
• Total carbohydrates: 5.6g
• Sugars: 1.3g
• Protein: 1.5g

Recipe Notes:

• Best served fresh
• 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.

Classic Protein Bliss Balls

Makes: 20

Ingredients:

• 150g pitted dates
• 1/3 cup raw cashews
• 1/3 cup raw almonds
• 1/3 cup walnuts
• 3 scoops (90g) chocolate protein powder
• 2/3 cup shredded coconut
• 1/3 cup coconut flour
• 1 tablespoon cacao
• 75ml melted coconut oil
• 1/4 cup desiccated coconut

Method:

• Place the pitted dates in a heat proof bowl, cover with 2/3 cup of boiling water and soak for 30 minutes
• As the nuts, protein powder, shredded coconut, coconut flour and cacao in a food processor and process until the nuts are roughly chopped
• Drain the dates from the liquid, ensuring you reserved the liquid for later
• Add the drained dates to the food processor with the melted coconut oil and process until it comes together
• Gradually add in the reserved liquid in teaspoons quantities until you can pinch the mixture and tightly roll into a bowl (this recipe used approximately 2 & 1/2 tablespoons liquid)
• Roll approximately a tablespoon of mixture into a ball using damp hands
• Roll in the desiccated coconut
• Place in the fridge to chill for a minimum of 30 minutes before enjoying

Nutritional Value per Ball:

• Calories: 132
• Total fats: 8.7g
• Total carbohydrates: 8.4g
• Sugars: 5.4g
• Protein: 5.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• Store in a zip lock bag in the freezer for a maximum of 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 holly10 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.

Apple Wonton Pies

Makes: 6

Ingredients:

• 12 wonton wrappers
• 3 large apples
• 1 tablespoons butter (or coconut oil)
• 1 tablespoon xylitol (or low calorie sweetener of your choice)
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon all spice
• 1/4 teaspoon ground cloves

Method:

• Peel and core the apples, roughly chopping into the same size pieces
• Place in a small saucepan with the butter, xylitol and 2 tablespoons of water and simmer for 3-5 minutes until the apples are slightly softened
• Add in the spices and simmer for another 1-2 minutes until aromatic
• Set the mixture aside to cool while you preheat the oven to 180 degrees Celsius and prepare a 6 silicon muffin tray by spraying with cooking spray and lining each well with a wonton wrapper
• Spoon the mixture evenly between the 6 wonton wrapper
• 
• Place a second wonton wrapper on top of the apple filling pressing down around the edges to seal then fold the lid over to fully seal the pie

• Lightly brush the top of the pies with egg wash or milk
• Bake for 15-20 minutes until golden.

Nutritional value per pie:

• Calories: 92
• Total fat: 1.1g
• Total carbohydrates: 20.2g
• Sugars: 8.5g
• Protein: 1.5g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 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 Rose Pasta Sauce

Serves: 4 standard or 12 Bariatric portions

Ingredients:

• 600g chicken breast fillet, diced
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 400g can chopped whole peeled tomatoes
• 400g can whole peeled cherry tomatoes
• 1/2 cup smooth ricotta

Method:

• Place the onion, celery and garlic in a heavy based frying pan with some cooking spray and sauté for 1-2 minutes until softened
• Add in the diced chicken and toss over a high heat to seal the chicken
• Add both cans of tomatoes and simmer for 15 minutes or until the chicken is cooked through, the time will vary depending on how large the chicken pieces are
• Remove from the heat and stir through the ricotta, it may appear slightly grainy and curdled, this will depend on the thickness of the ricotta used but it is NOT curdled at all
• Serve with your choice of pasta, spiral vegetables or any other side of your choice.

Nutritional Value per Serve (12):

• Calories: 85
• Total fat: 2.4g
• Total carbohydrates: 3g
• Sugars: 2.2g
• Protein: 12.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months, it may require slight dehydration by adding a small amount of chicken stock when reheating.

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.

Brazilian Chicken Curry

Makes: 4 serves or 12 bariatric serves

Ingredients:

• 600g chicken breast, evenly diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric
• 1/4 teaspoons cayenne pepper (optional)
• 2 teaspoons coconut oil
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 1cm freshly ginger, grated
• 1 fresh long green chilli, finely diced
• 3 large tomatoes, finely diced
• 400ml can coconut milk

Method:

• Sprinkle the ground cumin, ground coriander, turmeric and cayenne pepper evenly over the chicken and gently toss until well coated
• Heat a heavy based saucepan over a medium high heat and lightly spray with cooking spray
• Add the chicken and toss until the chicken is browned and sealed
• Remove the chicken from the saucepan and set aside
• Add the coconut oil, onion, celery, garlic, ginger and chilli and sauté for 2-3 minutes until the onion becomes slightly translucent
• Add in the chicken, fresh tomato and pour the coconut milk over the top
• Simmer for 20 minutes or until the chicken is cooked through, the time will depend on how big your chicken pieces are.

Nutritional Value per portion (12):

• Calories: 93
• Total fat: 4.3g
• Total carbohydrates: 1.4g
• Sugars: 0.5g
• Protein: 12.2g

Recipe Notes:

• Store covered in the fridge for the 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 Keema Kebabs

Makes: 4 large, 8 midi or 12 mini kebabs

Ingredients:

• 500g chicken mince
• 1/2 small onion, grated
• 2 garlic cloves, finely grated
• 1 teaspoon freshly grated ginger
• 1 small green chilli, finely diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric
• 1/2 teaspoon garam masala

Method:

• Place 4/8 full length or 12 short wooden skewers into a bowl of water so they are fully submerged and allow them to soak
• Place all ingredients into a mixing bowl and massage the mixture through your finger tips until well combined
• Divide the mixture into even size portions 4, 8 or 12
• Flatten the portion into a rectangle and place the wooden skewer in the middle
• 
• Wrap the chicken mixture fully around compacting into an even size, a square shape will allow for even cooking
• 
• Place the prepare skewers gently on a silicon mat of a plate lined within baking paper into the freezer for 15-20 minutes. Chicken mince is very soft and this important step will make the cooking process easier in retaining the Kebabs shape
• Preheat the oven to 180 degrees Celsius
• Bake then latke kebabs for 15 minutes, midi Kebabs for 12 minutes and mini Kebabs for 9 minutes
• Transfer to a hot heavy based frying pan that has been sprayed with cooking spray to brown the outsides.
• Serve with your choice of salad or vegetables

Nutritional Value per mini Kebab:

• Calories: 68
• Total fat: 2.9g
• Total carbohydrates: 1.6g
• Sugars: 0.1g
• Protein: 8.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months.
• Picture shown is a mini Keema Kebab.

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.g

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.

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.

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.

Pho

Serves: 2 serves or 4 Bariatric portions

Ingredients:

• 2 cups salt reduced beef stock
• 1 beef stock cube
• 4 garlic cloves, finely diced
• 1 & 1/2cm fresh ginger, finely diced
• 1 cinnamon stick
• 2 star anise
• 2 teaspoons fish sauce
• 2 teaspoons lime juice
• 100g eye fillet steak, thinly sliced
• 3 broccolini stalk, sliced
• 2 mushrooms, thinly sliced
• 1 small carrot, julienne
• 1/2 small zucchini, juienne
• 1/4 red capsicum, thinly sliced

Method:

• Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours
• Remove the cinnamon and star anise
• Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes
• Add in the thinly sliced eye fillet to the slow cooker bowl and allow to sit for 5 minute to just cook through the meat
• Serve topped with fresh chilli and coriander

Nutritional Value per Bariatric portion:

• Calories: 112
• Total fats: 4.1g
• Total carbohydrates: 10.4g
• Sugars: 2.7g
• Protein: 10.7g

Recipe Notes:

• For non Bariatric portions serve with rice noodles in the bottom of each bowl
• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months but best served fresh.

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.