Crustless Quiche

Makes: 6 large or 10 small portions 

Ingredients:

• 1/2 cup egg whites
• 1 egg
• 1/2 cup ricotta cheese
• 80ml skim milk
• 1/2 cup grated Parmesan 
• 2 garlic cloves, finely grated
• 75g natural protein powder
• 100g butternut pumpkin, thinly sliced
• 100g bacon pieces 
• 2 mushrooms, thinly sliced
• 3/4 cup baby spinach, shredded
• 1-2 tomatoes, halved and sliced

Method:

• Preheat oven to 180 degrees Celicius and lightly spray a quiche tin with cooking spray 
• In a mixing bowl whisk the egg whites for 3-5 minutes until white and foamy
• Add in the whole egg, ricotta, milk, Parmesan and garlic and whisk until well combined
• Add in the protein powder in 2 batches whisking in until well combined and smooth with a custard like consistency 
• In a seperate bowl mix the pumpkin, bacon, spinach and mushroom and well mixed
• Spread the vegetables evenly over the prepared Quiche tin, pour the egg custard over the top and give a very loose quick stir
• Place the tomato slices gently on the top of the custard mixture 
• Bake for 40-45 minutes until set with a gentle wobble in the middle
• Allow to sit in the tin for 10 minutes to finish cooking, cool and set before slicing.
• 

Nutritional Value per portion (10):

• Calories: 135
• Total fat: 6.4g
• Total carbohydrates: 3.1g
• Protein: 14.5g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 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.

Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 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.

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.

Jaffa Slice

Makes: 24 portions

Ingredients:

• 1/4 cup black chia seeds
• 1 cup unsweetened orange juice
• 120g chocolate protein powder
• 2 tablespoons cacao powder
• 1 cup almond meal
• 1 cup rolled oats
• 1 1/2 teaspoons baking powder 
• 1/4 cup maple syrup
• Zest of 1 large orange 

Method:

• Soak the chia seeds in the orange juice overnight 
• Preheat the oven to 180 degrees Celsius and prepare a brownie tin but greasing well and lining with baking paper
• Place the rolled oats in a blender and process until a flour like consistency
• Add the protein powder, cacao, almond meal and baking powder and process quickly until mix
• Add in the chia mixture, maple syrup and zest and process again until just combined
• Evenly spread the mixture in the prepared baking tin 
• Bake for 20-25 minutes until a cake skewer comes out clean
• Remove from brownie tin and allow to cook on a wire rack
• Slice the slice in your preferred shape into 24 even sized portions.

Nutritional Value per portion:

• Calories: 86
• Total fat: 3.4g
• Total carbohydrates: 7.7g
• Protein: 6.4g

Recipe Notes:

• Store in an airtight container under 27 degrees for a maximum of 5 days 
• This recipe is 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.

Yoghurt Protein Dressing 

Makes: 6 portions

Ingredients:

• 2 tablespoons natural yoghurt
• 1 teaspoon lemon juice
• 1 teaspoon honey
• 1/2 teaspoon Dijon mustard
• 30g natural protein powder

Method:

• Place all ingredients in a food processor or blender
• Process until smooth
• Chill for 30 minutes before serving in your chosen salad

Nutritional Value per portion:

• Calories: 68
• Total fat: 1.9g
• Total carbohydrates: 7g
• Protein: 6.1g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 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.

Choc Berry Cheesecakes 

Makes: 12 mini cheesecakes or square slice

Base Ingredients:

• 1/2 cup almond meal
• 1 scoop chocolate protein powder
• 2 teaspoons unsweetened cocoa powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted

Cheesecake Ingredients:

• 3/4 teaspoon gelatine powder
• 125g extra light cream cheese
• 1/3 cup strawberry puree, fresh or frozen 
• 1 1/2 teaspoons xylitol
• 1 scoop vanilla protein powder
• 150ml heavy cream

Method:

• To prepare the base combine all ingredients into a mixing bowl
• Lightly spray the mini cheesecake tray and bases or line a 15-18cm square cake tin with plastic wrap
• Evenly spread the mixture across the 12 wells and press down well or evenly spread across the prepared cake tin for a slice
• Place in the fridge while you prepare the cheesecake filling
• To prepare the filling, dissolve the gelatine powder in 1 tablespoon of boiling water
• Place in a food processor with the strawberry puree, xylitol and cream cheese until well combined
• Add in the protein powder and quickly blitz
• In a small mixing bowl use the electric beaters to whip the cream until firm
• Fold the two mixtures together with a spatula until just combined 
• Even spread the mixture between the mini cheesecakes of evenly over the tin base
• Allow to chill in the fridge for a minimum of 4 hours or if you can wait for best results overnight 
• Serve topped with a light grating of dark chocolate.

Nutritional Value Per Mini Cheesecake 

• Calories: 109
• Total fat: 7.5g
• Total carbohydrates: 4.7g
• Protein: 5g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days 
• For an icy treat store in the freezer to be consumed within 3 months 
• Xylitol can be replaced with either natural or artificial sweetener of your choice
• Strawberry can be replaced for any type of Berry of your choice.

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.

Paneer & Pea Curry 

Serves: 4 or 8 bariatric portions

Ingredients:

• 1 onion, finely diced 
• 1/2 celery stalk, finely diced
• 4 garlic cloves, finely grated 
• 2 teaspoons freshly grated ginger 
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric 
• 1/2 teaspoon garam masala
• 1/2 teaspoon ground chilli (optional)
• 400ml condensed tomato soup
• 400ml can whole peeled tomatoes 
• 200g paneer cheese, cut into 1-1.5cm cubes
• 3/4 cup frozen baby peas
• 100g mushrooms, sliced 
• 1/2 cup milk
• 45g natural protein powder

Method:

• Sauté the onion, celery, garlic and ginger in some cooking spray until the onion starts to soften 
• Add in the dried spices and lightly toast, approximately 1-2 minutes, until aromatic 
• Add in the tomato soup, canned tomatoes, paneer, peas and mushrooms and stir well
• Bring the saucepan to a slow simmer, place the lid on the saucepan and simmer over a low heat for 60-90 minutes
• Mix the protein powder into the milk to make a paste and then add to the curry stirring through well
• Simmer for 3-5 minutes with the lid off
• Serve with your choice of naan, rice or oh it’s own.

Nutritional value per portion (8):

• Calories: 170
• Total fat: 8.5g
• Total carbohydrates: 14g
• Protein: 10.6g

Recipe Notes:

• Store covered 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.

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.