Ham & Cheese Wonton Ravioli

Ham & Cheese Wonton Ravioli

Makes: 3 Ravioli


Ingredients:

  • 6 wonton wrappers
  • 1 tablespoon cream cheese
  • 1 tablespoon finely shredded ham
  • 2 teaspoons finely grated Parmesan cheese
  • 1/2 scoop (15g) pure protein powder
  • 1 garlic clove, finely diced

Method:

  • To prepare the filling place the cream cheese in a small bowl and warm in the microwave until its soft enough to stir
  • Add the ham, Parmesan, protein powder and garlic to the softened cream cheese and stir until well combined
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place half of the ham and cheese mixture in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no filling
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 3-5 minutes or until the wonton wrappers are translucent and cooked through.
  • Picture shown has the wonton Ravioli served with Caulifredo Sauce

Nutritional Value per Ravioli:

  • Calories: 88
  • Total fat: 3g
  • Total carbohydrates: 8g
  • Sugar: 0.4g
  • Protein: 7.2g

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.



Pumpkin Ricotta Wonton Ravioli

Pumpkin Ricotta Wonton Ravioli

Serves: 1


Ingredients:

  • 4 wonton wrappers
  • 1 tablespoon pumpkin purée
  • 1 teaspoon ricotta
  • 1/3 scoop (10g) pure protein powder
  • Fresh chilli to taste

Method:

  • To prepare the filling place the pumpkin, ricotta, protein powder and fresh chilli in a mixing bowl and stir until well combined
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place half of the pumpkin mixture in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no pumpkin
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other two wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 3-5 minutes or until the wonton wrappers are translucent and cooked through.
  • Picture shown serves with Basil Protein Pesto and crumbled feta cheese.

Nutritional Value per Portion:

  • Calories: 130
  • Total fats: 1.2g
  • Total carbohydrates: 17.2g
  • Sugars: 1.3g
  • Protein: 12g

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.



Chicken & Leek Sausage Rolls 

Chicken & Leek Sausage Rolls

Makes: 12 portions


Ingredients:

  • 3 mountain bread wraps
  • 2 eggs, lightly beaten
  • 1 teaspooon milk
  • 500g chicken mince
  • 1 leek, finely shredded
  • 1/2 celery stalk, finely diced 
  • 3 garlic cloves, finely diced
  • 1/2 cup breadcrumbs
  • 2 scoops (60g) pure protein powder
  • 2 teaspoons dried mixed herbs

Method:

  • Preheat oven to 180 degrees and line a tray with baking paper
  • Lightly beat the 2 eggs, set aside a small Portion (approximately 2 teaspoons) to add with the milk to use as the egg wash
  • In a mixing bowl place the mince, Leek, celery, garlic, breadcrumbs, protein powder, mixed herbs and the eggs
  • Use your hands to massage the mixture together until well combined
  • Divide the mixture into 6 equal portions
  • Slice the mountain bread in half to have 2 equal sized rectangles 
  • Using 1 half of the wrap evenly spread 1 portion of the meat down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Brush the other side with egg wash befor folding over to complete the sausage roll
  • Place on the baking tray with the seal side down 
  • Repeat with the remaining mountain bread and meat portions 
  • Brush the tops of the sausage rolls with egg wash 
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion: 

  • Calories: 129
  • Total fats: 3.7g
  • Total carbohydrates: 8.7g
  • Sugars: 0.8g
  • Protein: 15.2g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  • Also delicious served cold
  • 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 Brownies

Protein Brownies
Makes: 12


Ingredients:

  • 400g can black beans, drained and well rinsed
  • 2 scoops (60g) chocolate protein powder
  • 3 tablespoons cacao
  • 1 tablespoon coconut flour
  • 1 egg, lightly beanten
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • Pinch salt

Method:

  • Preheat the oven to 170 degrees Celsius and line a 9 inch square tin with baking paper and spraying with cooking spray
  • Place all ingredients into a food processor and blender until smooth, stopping a couple times to scrap down the sides of the bowl a couple times
  • Pour the batter into the prepared tin and even out
  • Bake for 15 minutes or until the top is set and the edges are pulling away from the sides
  • Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completed
  • Slice evenly into 12 pieces

Nutritional Value per portion:

  • Calories: 73
  • Total fats: 0.7g
  • Total carbohydrates: 7.8g
  • Sugars: 4.1g
  • Protein: 5.8g

Recipe Notes:

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

 



Chai Spiced Protein Mini Cheesecakes

Chai Spiced Protein Mini Cheesecakes

Makes: 12


Base ingredients:

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

Cheesecake ingredients:

  • 300ml thickened cream
  • 2 teaspoon gelatine 
  • 125g extra light cream cheese
  • 2 teaspoons xylitol 
  • 2 scoops vanilla protein powder 
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon all spice
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon ground cloves

**Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Method:

  • To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
  • Add the coconut oil and use a knife to mix well
  • Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
  • Refrigerate while you prepare the filling
  • To prepare the filling use electric beaters to whip the cream and set aside
  • Dissolve the gelatine in 2 tablespoons of boiling water
  • Add the cream cheese, xylitol, spices and protein powder to the gelatine and process until smooth 
  • Use a spatula to fold the spiced cream cheese mixture through the whipped cream
  • Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

  • Calories: 201
  • Total fat: 14.7g
  • Total carbohydrates: 5.8g
  • Sugars: 1.5g
  • Protein: 10.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 3 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.



Protein Enriched Dahl

Protein Enriched Dahl

Serves: 6 Bariatric serves


Ingredients:

  • 2 teaspoons butter
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1 small carrot, finely diced
  • 4 garlic cloves, finely diced
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons ground turmeric 
  • 2 teaspoon garam masala
  • 1/2 teaspoon chili powder (adjust to your tastes)
  • 1 tablespoon fresh grated ginger
  • 1 small zucchini, finely diced
  • 100g pumpkin, finely diced 
  • 400g can lentils, drained and rinsed
  • 2 vegetable stock cubes
  • 2 scoops (60g) pure protein powder

Method: 

  • In a heavy based saucepan melt the butter and sauté the onion, celery, carrot and garlic for 2-3 minutes or until the onion softens
  • Add in all the dried spices and the fresh ginger and fry off until aromatic, approximately 1-2 minutes 
  • Add the zucchini, pumpkin, lentils and stock cubes then top with 2 1/2 cups water
  • Bring to the boil, then reduce the heat to a very gentle simmer for 60 minutes
  • Place the protein powder in with 1/3 cup water in a blender and process until smooth
  • Remove the Dahl from the heat then stir the protein mixture through the Dahl until well combined.

Nutritional Value per serve:

  • Calories: 136
  • Total fat: 4.2g
  • Total carbohydrates: 15.4g
  • Sugars: 2.4g
  • Protein: 12.4g

Recipe Notes:

  • Store covered in the fridge 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.



Chocolate Chip Protein Cookies

Chocolate Chip Protein Cookies 

Makes: 10 cookies



Ingredients:

  • 1 egg
  • 1/2 cup milk
  • 3 scoops (90g) vanilla protein powder
  • 1/4 cup coconut flour
  • 1/4 cup almond meal
  • 1 tablespoon flaxmeal
  • 1 tablespoon chia seeds
  • 1 1/2 teaspoons xylitol*
  • 1/2 teaspoon baking powder
  • 1/4 cup dark chocolate chips/chunks

*xylitol can be replaced with any low calories natural or artificial sweetener of your choice

Method: 

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Place the egg and milk in a mixing bowl and whisk with a fork until well combined
  • Add all ingredients except the chocolate chips and fold through the wet mix until just combined
  • Add the chocolate chips in and fold until just mixed, try not to over mix
  • Spoon the mixture into 10 even sized dollops  allowing about 3cm between each cooking
  • Bake for 13 – 15 minutes
  • Allow to cool on the tray for 10 minutes before moving to a wire rack to cool completely.

Nutritional Value per Cookie:

  • Calories: 101
  • Total fats: 4g
  • Total carbohydrates: 7g
  • Protein: 11g

Recipe Notes:

  • Store in an air tight container for up to 7 days
  • The cookie dough is freezer friendly to be consumed within 3 months, the baked cookies are 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.



Protein Enriched Honey Chicken 

Protein Enriched Honey Chicken 

Makes: 4 serves or 10 Bariatric serves


Ingredients:

  • 500g chicken breast sliced 
  • 3 garlic cloves 
  • 1 1/2 cups chicken stock 
  • 1/4 cup honey 
  • 2 teaspoons Apple cider vinegar 
  • 2 scoops (60g) pure protein powder
  • 1 tablespoon corn flour 

Method: 

  • Heat a large non stick frying pan over a medium heat and spray generously with cooking spray 
  • Cook the chicken approximately 3-4 minutes each side (this will depend on how thick the chicken strips are) or until the chicken is just cooked through
  • Set aside the chicken and leave any residual juices in the frying pan
  • Add the garlic and sauté for a couple minutes
  • Add the honey, apple cider vinegar and 1 cup of the stock and simmer while whisking for approximately 5 minutes 
  • In a bullet blender process the remaining protein powder and corn flour until smooth
  • Pour the mixture into the frying pan and overna slow heat simmer for 3-5 minutes until the sauce has thickened 
  • Add the chicken back into the sauce and stir until well coated

Nutritional Value per serve (10):

  • Calories: 125
  • Total fat: 2.4g
  • Tota carbohydrates: 9.4g
  • Protein: 16.5g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 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.



Wonton Wellingtons

Wonton Wellingtons

Makes: 6


Ingredients:

  • 12 wonton wrappers
  • 6-8 button mushrooms, finely chopped
  • 2 garlic cloves, finely diced
  • 180g thick cut eye fillet
  • 1 teaspoon Dijon mustard

Method:

  • Place the mushrooms and garlic in a small saucepan with 2 teaspoons water
  • Simmer the mushrooms until cooked down and all the moisture has evaporated, approximately 4-5 minutes
  • Set aside to cool
  • Preheat oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the steak into 6 equal 30g portions and in a very hot frying pan seal the steak both sides no longer than 30 seconds total
  • Set the steak pieces aside to rest
  • Lay 6 wonton wrappers out on a clean dry surface
  • In the middle of each wrapper place a small amount of the mushroom mixture (1/12th of the mix per wonton wrapper)
  • Smear the both sealed sides of the steak with the Dijon mustard and place the steak piece on top of the mushroom
  • Top each piece of Dijon smeared steak with the remaining mushroom mix
  • Cap each steak/Mushroom pile with one of the unused wonton wrappers pressing firmly down to completely encase
  • Using a damp fingertip wet around the edge of the base wonton and then wrap the dampen edges up fully close and to seal the wonton Wellington
  • Lightly spray the tops with cooking spray or brush with an egg wash
  • Bake in the oven for 15 minutes or until your wontons are golden and crunchy.

Nutritional Value per serve:

  • Calories: 93
  • Total fats: 2g
  • Total carbohydrates: 8g
  • Protein: 8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly either cooked or prepared 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.



Egg White Cups

Egg White Cups 

Makes: 12


Ingredients:

  • 12 wonton wrappers
  • 1 cup egg whites
  • 2 scoops (60g) pure protein powder
  • 1/3 leek, halved and thinly sliced
  • 3/4 cup baby spinach shredded
  • 2-3 button mushrooms, halved and thinly sliced
  • 3 garlic cloves, finely diced
  • 1/2 cup grated Parmesan
  • 1/2 cup grated cheddar cheese
  • 100g feta, cubed or crumbled

Method:

  • Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
  • Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
  • Add the protein powder and lightly whisk through until well combined
  • Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
  • Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
  • Bake for 20 minutes
  • Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

  • Calories: 95
  • Total fats: 3g
  • Total carbohydrates: 5g
  • Protein: 12g

Recipe Notes:

  • Store in an airtight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 3 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.