Chicken Pesto Balls

Makes: 15

Ingredients:

• 500g lean chicken mince
• 6 portions of C4K Kitchen’s Basil Protein Pesto 
• 2/3 cup breadcrumbs
• 30g natural whey protein powder

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper or silicon mats
• Place all ingredients in a mixing bowl and massage the mixture together using your finger tips until well combined
• Divide the mixture into 15 even portions
• Use damp hands to roll into balls and place on the prepared baking tray
• Bake for 20 minutes until baked through.

Nutritional Value per Ball:

• Calories: 103
• Total fat: 4.4g
• Total carbohydrates: 4.6g
• Protein: 11.3g

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.

Basil Protein Pesto 

Makes: 12 portions

Ingredients:

• 40g fresh basil
• 4 garlic cloves
• 1 long red chilli
• 1/4 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 60g natural whey protein powder
• 3 tablespoons chicken stock
• 2 tablespoon extra virgin olive oil

Method:

• Place all the ingredients in a food processor and process until you have your preferred consistency.

Nutritional Value per portion:

• Calories: 132
• Total fat: 9.2g
• Total carbohydrates: 1.6g
• Protein: 10.8g

Recipe Notes:

• Picture shown has 1 portion of Pesto with Konjac spaghetti and poached chicken
• Store in airtight container in the fridge for the maximum of 7 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.

Savoury Protein Muffins 

Makes: 18

Ingredients:

• 200g butternut pumpkin, grated
• 1 small onion, finely diced 
• 200g cherry tomatoes, diced
• 200g feta, diced
• 250g rindless fat removed bacon, diced
• 4 garlic cloves, finely diced
• 20g fresh parsley, shredded 
• 1/2 cup grated cheese
• 2 teaspoons baking powder 
• 2 cups natural protein powder
• 3 eggs, lightly beaten 
• 1 cup protein enriched milk

Method:

• Preheat oven to 180 degrees Celsius and prepare 18 silicon muffin wells by spraying with cooking spray
• Combine all ingredients until just combined
• Spread the mixture evenly between the 18 wells
• Bake for 30 minutes or until golden and set
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely 

Nutritional Value per Muffin:

• Calories: 123
• Total fat: 4.3g
• Total carbohydrates: 2.9g
• Protein: 12.8g

Recipe Notes:

• Store in an airtight container below 27 degrees 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.

Apricot Goji Protein Discs

Make: 36

Ingredients:

• 100g rolled oats 
• 6 scoops vanilla protein powder 
• 1/4 cup coconut oil
• 1/4 cup honey
• 100g dried apricots 
• 80g dried goji berries
• 70ml boiling water

Method:

• Soak the dried fruit in the boiling water for 30 minutes
• Place all ingredients into a high power food processor and process until it Balls around the blades
• Split the mixture into two even portions 
• Roll each portion into and roughly into an even log shape 
• Roll the log tightly in plastic wrap and compress the log finishing with each log to be approximately 2cm round and 18cm long
• Place the wrapped log in the freezer for an hour
• Remove the plastic wrap and slice into 1cm Discs 

Nutritional Value per disc:

• Calories: 67
• Total fat: 2.1g
• Total carbohydrates: 8.4g
• Protein: 4.8g

Recipe Notes:

• Store in a zip lock bag in the freezer for up to 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.

Snickers Protein Discs

Makes: 24

Ingredients:

• 3/4 cup smooth organic peanut butter
• 4 scoops chocolate protein powder 
• 100g pitted dates 
• 1/2 cup rice malt syrup

Method:

• Place all ingredients into a high power food processor and process until it Balls around the blades
• Split the mixture into two even portions 
• Roll each portion into and roughly into an even log shape 
• Roll the log tightly in plastic wrap and compress the log finishing with each log to be  approximately 2cm round and 12cm long
• Place the wrapped log in the freezer for an hour
• Remove the plastic wrap and slice into 1cm Discs 

Nutritional Value per disc:

• Calories: 129
• Total fat: 4.2g
• Total carbohydrates: 13g
• Protein: 5.3g

Recipe Notes: 

• Store in a zip lock bag in the freezer for up to 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 Mug Cakes

Makes:2 

Ingredients:

• 1 scoop chocolate protein powder
• 1 tablespoon almond meal 
• 1 tablespoon organic smooth peanut butter 
• 1 teaspoon baking powder
• 1 teaspoon xylitol
• 1 teaspoon vanilla
• 1 egg
• 1/4 cup skim milk

Method:

• Place all ingredients into a food processor or bullet blender and process until smooth
• Pour the mixture between 2 small bowls or mugs
• Cook for 60-90 seconds in microwave until middle is just set. Time will vary greatly between microwave strengths

Nutritional Value:

• Calories: 172
• Protein: 16.4g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 3 days 
• This recipe is not freezer friendly 
• Picture shown serves topped with Greek yoghurt and dried goji berries.

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.

Buffalo Chicken Balls

Makes: 18

Ingredients:

• 500g chicken mince
• 1/2 onion finely diced
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs
• 1 egg
• 4 tablespoons buffalo sauce
• 1 teaspoon red hot chilli sauce (optional)

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper
• Place all ingredients into a mixing bowl and using your hand to mix well
• Shape the mixture into 18 even sized balls (approximately 1 tablespoon of mixture each), this is easier to do with damp hands
• Place the balls on the prepare tray and bake in the oven for 20-30 minutes until golden and baked through

Nutritional Value per Ball:

• Calories: 64
• Total fat: 3.3g
• Total carbohydrates: 3.3g
• Protein: 5.9g

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 shows the balls served with buffalo 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.

Vanilla Protein Pancakes

Makes: 6

Ingredients:

• 1 scoop vanilla protein powder
• 2 tablespoon rolled oats
• 1/2 teaspoon baking powder
• 1/3 cup light coconut milk
• 1/4 cup skim milk
• 1 egg white

Method:

• Place the protein powder, rolled oats and baking powder in a food processor and process until ground
• Add in both milks to the ground mixture and process until smooth
• In a small mixing bowl whisk the egg white until you have soft peaks
• Fold the egg mixture through the remaining batter
• Heat a heavy based frying pan over a medium heat and spray with cooking spray
• Add about 1/4 cup of the batter into the pre-heating frying pan and cook for approximately 2 minutes until the mixture starts forming bubbles on the surface
• Flip the pancake and cook for another 1-2 minutes until golden and cooked through

Nutritional Value per Pancake:

• Calories: 44
• Total fats: 1.1g
• Total carbohydrates: 3g
• Protein: 5.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days, the uncooked batter can be also stored in the fridge and cooking pancakes fresh as required
• This recipe is freezer friendly to be consumed within 3 months
• The picture shows the pancake topped with grilled mango, vanilla yoghurt and shredded coconut.

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.

Asian Turkey Meatloaf

Makes: 10

Ingredients:

• 500g turkey mince
• 1 egg
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 2 teaspoons freshly ground ginger
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 3/4 cup breadcrumbs

Method:

• Preheat an oven to 180 degrees Celsius and place a silicon muffin tray on a baking tray
• Combine all ingredients in a mixing bowl and massage through your fingers until well combined
• Evenly spread the mixture between 10 of the muffin wells
• Bake for for 30-40 minutes until golden

Nutritional Value per Meatloaf:

• Calories: 148
• Total fat: 7.1g
• Total carbohydrates: 5.1g
• Total protein: 15g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer 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.

Turkey Burgers 

Makes: 6 standard burgers or 12 bariatric burgers

Ingredients:

• 500g turkey mince 
• 2/3 cup breadcrumbs 
• 1 egg
• 1/2 large onion, finely diced
• 1/2 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley 

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 6 standard burgers or 12 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger:

• Calories: 120
• Total fat: 6g
• Total carbohydrates: 3.4g
• Protein: 12.4g

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.