Nude Chicken Kiev Balls

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

  • 500g lean chicken mince
  • 125g cream cheese
  • 1 scoop puree protein powder (see recipe Notes for alternative option)
  • 4 garlic cloves, finely diced 
  • 1 shallot, finely diced 
  • Salt & pepper, to taste 

Method: 

  • Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
  • Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
  • Place the bowl in the freeze for 30 minutes 
  • Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
  • Divide the mince into 8 even portions
  • Divide the cream cheese mixture into 8 even portions and roll into small balls
  • Flatten the mince put to a very thin Burger shape 
  • Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
  • Repeat until all 8 kiev balls are prepared
  • To give them a nice smooth finish use damp hands to give the ball one last roll
  • Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

  • Calories: 122
  • Total fat: 5.3g
  • Total carbohydrates: 1.7g 
  • Protein: 17g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 2 days 
  • This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
  • For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
  • Protein powder can be replaced by 1 tablespoon of corn flour if required 
  • 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.



Chunky Apple Custard

Chunky Apple Custard 

Makes: 8 portions 


Ingredients:

  • 800g can pie apples 
  • 2/3 cup milk
  • 2 scoops (60g) pure protein powder 
  • 2 eggs 
  • 2 tablespoons xylitol 
  • 3 tablespoons coconut oil, melted

Method: 

  • Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
  • Blend until smooth
  • Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
  • Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
  • Remove from the heat, add the remaining all can of the apples and stir through until well coated 
  • Evenly spread the Custard between 8 containers and lightly dust with cinnamon
  • Can be eaten warm or cold 

Nutritional Value per Portion: 

  • Calories: 136 
  • Total fat: 7.4g
  • Total carbohydrates: 15.5g
  • Protein: 9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 5 days 
  • This recipe is freezer friendly to be consumed within 3 months
  • If you prefer a thinner style Custard add an extra 1/3 cup of milk
  • 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.



SC Chicken Vegetable Noodle Soup

SC Chicken Vegetable Noodle Soup

Serves: 8-10


Ingredients:

  • 3 Chicken Maryland pieces 
  • 2L chicken stock 
  • 1 portion of C4K Kitchen’s French Onion Soup Mix
  • 1 onion
  • 1 leek
  • 1 celery stalk
  • 2 carrots
  • 2 zucchinis
  • 1 parsnip
  • 1 turnip
  • 1 swede
  • 250g butternut pumpkin
  • 6 garlic cloves 
  • 2 bay leaves
  • 2 sprigs fresh oregano 
  • 1 packet 2 minute noodles 

Method:

  • Place the chicken in the slow cooker bowl and coat in the soup mix
  • Peel and dice all vegetables to the same size of your preference 
  • Add the finely diced garlic, bay leaves and oregano sprigs
  • Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
  • Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
  • Carefully remove the chicken pieces, bay leaves and oregano 
  • Remove all the chicken from the bones and roughly chop the chicken
  • Return the chicken to the slow cooker and add in the 2 minute noodles 
  • Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months 
  • For a low carb option replace the noodles with finely shredded wombok

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 Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

  • 1/2 cup almond meal
  • 1 (30g) scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

Method: 

  • To prepare the base mix all the ingredients into a small mixing bowl until well combined 
  • Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
  • Place the cheesecake pan in the fridge while you prepare the Mousse filling
  • Whip the cream until it forms soft peaks then set aside 
  • Dissolve the gelatine in 1 tablespoon of boiling water 
  • Add the gelatine mix, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 7 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.



Potato Salad

Potato Salad 


Ingredients:

  • 750g potatoes
  • 2 vegetable stock cubes
  • 1 shallot, diced
  • 3 spring onions, sliced
  • 1/2 cup baby spinach, shredded
  • 1 cup sour cream
  • 1/4 cup garlic aioli of mayonnaise 

Method:

  • Peel and dice the potatoes to an even size of your choice
  • Place the potatoes in a saucepan, cover with water and add the stock cubes
  • Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
  • Drain the potatoes and allow to cook slightly 
  • In a mixing bowl combine the remaining ingredients until well combined
  • Gently stir the potatoes through the dressing and place in the fridge covered 
  • Serve chilled

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly but it is 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.



Protein Lemon Curd

Protein Lemon Curd

Makes: approximately 350ml


Ingredients:

  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs 
  • 3 tablespoons coconut oil, melted 

*xylitol can be replaced with your low calories sweetener of choice

Method:

  • Place the lemon juice, lemon zest, protein powder, xylitol  and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

  • Calories: 580
  • Total fats: 51.9g 
  • Total carbohydrates: 55.7g
  • Protein: 39.1g

Recipe Notes: 

  • Store in an air tight container in the fridge for a maximum of 7 days 
  • This recipe is freezer friendly but is best fresh
  • To have a thinner Curd add 1 tablespoon of water
  • 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 Iced Coffee

Protein Iced Coffee

Serves: 1


Ingredients:

  • 1 1/2 teaspoons instant coffee 
  • 1 tablespoon boiling water
  • 1/2 cup milk 
  • 1/4 cup yoghurt 
  • 1 scoop (30g) vanilla protein powder 
  • 6 ice cubes
  • 1 tablespoon cashews

Method:

  • Dissolve the coffee in the boiling water in a bullet blender cup 
  • Place all remaining ingredients into the blender cup
  • Blitz until smooth
  • Serve immediately 

Nutritional Value per serve:

  • Calories: 239
  • Total fat: 3.6g
  • Total carbohydrates: 2.7g
  • Protein: 27g

Recipe Notes:

  • Best served fresh
  • 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. 



Sausage Hot Pot with MMS

Sausage Hot Pot with MMS

Serves: 6


Ingredients:

  • 500g beef sausages 
  • 1 onion, diced
  • 1 celery stalk, diced
  • 1 carrot, diced
  • 2 garlic cloves, finely diced
  • 1 zucchini, dived
  • 200g butternut pumpkin, diced
  • 1 portion of C4K Kitchen’s French Onion Soup mix or 1 packet of store bought French Onion Soup Mix
  • 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
  • 1 beef stock cube
  • 1 tablespoon Worcestershire sauce

Method:

  • Brown the sausages in a large soup pot, depending on the size of your pot you may need to do in batches
  • Remove the sausages and set aside
  • Leave all remaining juices in the pot and add the onion, celery, carrot and onion and sauté for 2-3 minutes until the onion starts to soften 
  • Add the remaining vegetables and sauté for a further 2-3 minutes
  • Add the remaining ingredients and bring to a slow simmer for 5 minutes, adding salt and pepper to taste
  • Slice the sausages to your preferred thickness and return to the pot stirring well
  • Continue to simmer over a low heat for a further 5-10 minutes or until the vegetables are cooking through, cooking time will vary depending of how chunky your vegetables are sliced.

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. 



Banana Nut Smoothie Bowl

Banana Nut Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 1/2 banana
  • 1 teaspoon natural peanut butter 
  • 2 teaspoons rolled oats 
  • 2 teaspoons mixed nuts, chopped

Method:

  • Slice the banana in thin slices, reserve 5 rounds
  • Place the remaining sliced banana in a blender with the yoghurt, protein powder and peanut butter and blend until combined 
  • Pour into your serving bowl
  • Top with the reserved banana slices, oats and chopped nuts

Nutritional Value per serve:

  • Calories: 235
  • Total fat: 6g
  • Total carbohydrates: 22.1g
  • Protein: 23.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours 
  • This recipe is not freezer friendly 
  • 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. 



Easter Smoothie Bowl

Easter Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 2 teaspoons rolled oats 
  • 2 teaspoons sultanas 
  • 3 teaspoons chopped mixed nuts
  • 1/4 teaspoon cinnamon
  • Pinch nutmeg
  • Pinch ground ginger
  • Pinch ground cardamom
  • 1 teaspoon honey

Method:

  • Place the yoghurt and protein powder in a blender and process until smooth
  • Pour into your serving bowl
  • Mix the spices in a small bowl
  • Top with the oats, sultanas and chopped nuts as desired
  • Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

  • Calories: 247
  • Total fats: 4.9g
  • Total carbohydrates: 29.9g
  • Protein: 22.6g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours
  • This recipe is not freezer friendly 
  •  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.