Protein Brownie

Protein Brownie

Makes: 3

Ingredients:

  • 12 squares sugar free dark chocolate (approx 45g)
  • 1 1/2 teaspoon coconut oil
  • 1 egg yolk
  • 1 scoop (30g) chocolate protein powder
  • 1 tablespoon coconut flour
  • 3 tablespoons milk

Method:

  • Preheat the oven to 160 degrees Celsius and gently spray 3 wells of a silicon mini loaf tray
  • Break the chocolate up into squares and place in a microwave proof bowl
  • Heat the chocolate in 15 second increments stirring well between until just melted
  • Add in the coconut oil and stir through until the oil is melted
  • Add the egg yolk and whisk until smooth
  • Add in the remaining ingredients and stir until you have a thick smooth batter
  • Pour evenly between the prepared tray
  • Bake for 12-15 minutes until just baked or slightly under baked if you prefer them slightly chewy
  • Allow to cook slightly before removing from the mini loaf tray
  • Delicious served cold or warm.

Nutritional Value per serve:

  • Calories: 115
  • Total fats: 6.4g
  • Total carbohydrates: 3.2g
  • Sugars: 1.3g
  • Protein: 10.7g

Recipe Notes:

  • Store in an airtight container under 27 degrees for a maximum of 2 days
  • This recipe is freezer friendly but best served warmed after defrosting
  • 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.



Protein Almond Bread

Protein Almond Bread

Makes: 24

Ingredients:

  • 1/2 cup egg whites
  • 3 scoops (90g) pure protein powder
  • 1/4 cup low calorie sweetener
  • 3 tablespoons coconut flour
  • 1 tablespoon sugar free maple syrup
  • 1 tablespoon almond milk
  • 250g almonds

Method:

• Preheat oven to 180 degrees Celsius.

• Beat egg whites with an electric beater until soft peaks are formed then gradually add sweetener and beat until all dissolved and finally gently fold in the protein powder, coconut flour, syrup and almonds using a spatula.

• Spread mixture into a greased log tin and bake for 180 degrees for 30 minutes.

• Remove from the loaf tin and allow to fully cool on a wire rack.

• Cut the entire loaf into very thin slices, this is easiest when using an electric knife.

• Place slices in a single layer onto oven trays and bake at 150 degrees Celsius for 30-35 minutes or until dry and crisp.

Nutritional Value per slice:

  • Calories: 81
  • Total fats: 5.4g
  • Total carbohydrates: 3G
  • Sugars: 0.9g
  • Protein: 5.7g

Recipe Notes:

  • Store in an air tight container for up to 2 weeks
  • This recipe is not freezer friendly well fully prepared but the slices can be frozen prior to the second bake and to complete the final cooking process once defrosted.
  • Almond milk can be interchanged with any milk of your preference.
  • 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.



Lemon Panna Cotta

Lemon Panna Cotta

Makes: 6

Ingredients:

  • 1 satchel of diet lemon jelly
  • 1 cup boiling water
  • 170g natural high protein yoghurt
  • 80ml milk
  • 2 scoops (60g) vanilla protein powder

Method:

  • Place the jelly crystals in a heat proof bowl and add the boiling water mixing until well combined and all jelly crystals have dissolved, set aside to cool slightly(approximately 5 minutes)
  • Add the yoghurt, milk and protein powder into a blender and process until foamy and well combined
  • Pour the milky mixture into the jelly crystals and mix until well combined
  • Place a silicon muffin tray on a secure base or baking tray and pour the Panna Cotta mixture evenly between 6 muffin holes
  • Place in the fridge to set for a minimum of 4 hours but preferably overnight
  • To serve, gently turn the Panna Cotta out directly onto your serving plate, you will not be able to move the Panna Cotta once it has been removed from the mould.

Nutritional Value per portion:

  • Calories: 60
  • Total fat: 0.3g
  • Total carbohydrates: 1.7g
  • Sugars: 1.1g
  • Protein: 11.8g

Recipe Notes:

  • Store in the silicon muffin tray in the fridge covered with plastic wrap until you are ready to served for a maximum of 5 days
  • This recipe is not suitable for the freezer
  • 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 Rose Pasta Sauce

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.



Lauren’s Surprise Cupcake

Lauren’s Surprise Cupcake

Makes: 10

Ingredients:

  • 4 scoops (120g) chocolate protein powder
  • 1/4 cup coconut flour
  • 1/4 cup cacao
  • 1/3 cup low calorie sweetener
  • 3 teaspoons baking powder
  • 1 teaspoon salt
  • 2 eggs, lightly beaten
  • 1 1/4 cup milk
  • 1/4 cup sugar free maple syrup
  • 2 teaspoons vanilla paste
  • 5 squares of dark Lindt chocolate, halved

Method:

  • Preheat the oven to 180 degrees Celsius and line a muffin tray with cupcake liners gently spraying the inside with cooking spray
  • Place all the dry ingredients, except for the chocolate squares, into a large mixing bowl and combine well
  • Place all the wet ingredients into a small mixing bowl and whisk together
  • Pour the wet mixture into the dry mixture and mix with a spatula or wooden spoon until just combined
  • Allow the batter for 10 minutes and then stir the mixture again
  • Divide the batter into 2 even portions, use one portion to evenly spread the batter across the 10 Cupcake liners
  • Place a piece of chocolate while gently on top of the batter
  • Use the remaining batter pouring gently on top of the chocolate pieces
  • Bake for 15 minutes or until the cake skewer comes out clean.

Nutritional Value per Cupcake:

  • Calories: 115
  • Total fat: 4.5
  • Total carbohydrates: 5.7g
  • Sugars:  2.5g
  • Protein: 13.8g

Recipe Notes:

  • Store in an air tight container below 27 degrees for a maximum of 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 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.



Honeycomb Protein Cheesecakes

Honeycomb Protein Cheesecakes

Makes: 12 mini cheesecakes

Base Ingredients:

  • 1/2 cup almond meal
  • 1 scoop (30g) Chocolate protein powder
  • 1 teaspoon stevia (or low calorie sweetener of your choice)
  • 1 tablespoon cacao
  • 1 tablespoon coconut oil, melted
  • Up to 2 tablespoons water

Topping ingredients:

  • 1/4 cup boiling water
  • 2 teaspoons gelatine powder
  • 300ml thickened cream
  • 125g cream cheese
  • 1 tablespoon stevia (or low calorie sweetener of your choice)
  • 3 scoops (90g) honeycomb protein powder

Method:

  • To prepare the base mix the almond meal, chocolate protein powder, stevia and cacao until well mixed
  • Add in the melted coconut oil and stir
  • Gradually add water 1/2 teaspoon at a time until the mixture just comes together to form a ball
  • Divide the mixture into 12 even portions and press into the bases of your mini cheesecake tin
  • Place in the fridge for 20 minutes to set slightly
  • To prepare the topping mix the gelatine powder into the boiling water and mix until completely dissolved, set aside to cool slightly
  • In a large mixing bowl use electric beaters to beat the cream until peaks form
  • In a second mixing bowl use the same beaters to mix the cream cheese, protein powder and stevia until well combine, slowly pour in the gelatine mix until continue to beat until evenly mixed through
  • Using a spatula fold the honeycomb cream cheese mixture through the whipped cream until just combined
  • Spoon the mixture evenly over the top of the bases
  • Refrigerate for a minimum of 4 hours or until the topping has set.

Nutritional Value per cheesecake:

  • Calories: 203
  • Total fat: 15.9g
  • Total carbohydrates: 2.8g
  • Sugars: 1.4g
  • Protein: 12g

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 but best served fresh
  • Stevia can be replaced with any low calorie sweetener of your choice and can be increase or reduced to suit your palate
  • 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.



Ham & Ricotta Frittata

Ham & Ricotta Frittata

Makes: 6

Ingredients:

  • 4 eggs
  • 120g ham, finely shredded
  • 1/2 cup ricotta
  • 2 garlic cloves, finely diced

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
  • Place the all ingredients in the a mixing bowl and whisk until well combined
  • Pour the batter evenly between the prepared muffin tray
  • Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
  • Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 133
  • Total fat: 9.6g
  • Total carbohydrates: 1.9g
  • Sugars: 0.8g
  • Protein: 9.9g

Recipe Notes:

  • Delicious served both warm or cold
  • 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.



Chocolate Protein Panna Cotta

Chocolate Protein Panna Cotta

Makes: 6

Ingredients:

  • 1 & 1/2 teaspoons powdered gelatine
  • 1/2 cup boiling water
  • 170ml Chobani natural yoghurt
  • 1 scoop (30g) chocolate protein powder
  • 1 tablespoon cacao
  • 1 teaspoon of stevia (or any low calorie sweetener of your choice)

Method:

  • Place the gelatine in a small heat proof mixing bowl with the boiling water and whisk with a fork until well combined
  • In a large mixing bowl add the yoghurt, protein powder, cacao and stevia and whisk until well combined and smooth
  • Gradually pour in the gelatine mixture continually whisking until well combined and smooth with no lumps
  • Pour the mixture gently between 6 invisibly ramekins or silicon muffin cups
  • Place in the fridge for a minimum of 4 hours but preferably overnight to set
  • To plate the Panna Cotta place the ramekin of silicon muffin cup into a bowl or plate of boiling water for a few seconds to loosen on the outside
  • Turn the Panna Cotta on to your serving plate and enjoy

Nutritional Value per Panna Cotta:

  • Calories: 36
  • Total fats: 0.2g
  • Total carbohydrates: 1.6g
  • Sugars: 0.7g
  • Protein: 7.6g

Recipe Notes:

  • Store in the ramekin and/or silicon muffin cup in the fridge for up to 5 days, turn out as you wish to serve.
  • This recipe is not freezer friendly
  • Add more stevia (or low calorie sweetener of your choice) to suit your flavour preferences
  • Picture shown has the Panna Cotta served with shaved dark chocolate and some marscapone
  • 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.



Brazilian Chicken Curry

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.



Protein Cranberry & Pistachio Biscotti

Protein Cranberry & Pistachio Biscotti

Makes: 22 slices 

Ingredients:

  • 4 egg whites
  • 3 scoops (90g) vanilla protein powder
  • 1/2 cup almond meal
  • 1/4 cup stevia (or low calorie sweetener of your choice)
  • 3/4 cup dried cranberries
  • 3/4 cup pistachio kernels
  • 1 tablespoon milk

Method:

  • Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
  • Using the electric beaters to beat the egg whites until you have stiff peaks
  • Add in all remaining ingredients and fold through using a spatula
  • Once it’s is fully combined without over mixing pour the batter into the prepared tin
  • Bake for 35 minutes until golden
  • Allow to cool in the cake tin for 10 minutes before removing to completely
  • Using and electric knife slice the loaf into 1/2-3/4cm thick slices
  • Lay the slices flat on a baking tray
  • Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
  • Allow to cool on a wire rack

Nutritional Value per slice:

  • Calories: 69
  • Total fats: 2.5g
  • Total carbohydrates: 8.4g
  • Sugars: 3.4g
  • Protein: 6.7g

Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 7 days
  • The loaf before the second bake is freezer friendly however the final product is not suitable for the freezer
  • 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.