Chicken Keema Kebabs Makes: 4 large, 8 midi or 12 mini kebabs Ingredients: 500g chicken mince 1/2 small onion, grated 2 garlic cloves, finely grated 1 teaspoon freshly grated ginger 1 small green chilli, finely diced 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon turmeric 1/2 teaspoon garam masala Method: Place 4/8 full length or 12 short […]
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Protein Jellies Makes: 24 Ingredients: 4 scoops protein powder water 4 teaspoon powdered gelatine Method: Dissolve the protein powder in 1 cup of cold water until fully dissolved and set aside for 60 minutes or until the foam has settled Line a brownie tin with plastic wrap Dissolve the gelatine in 1 cup boiling water until well mixed […]
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BBQ Pork Dumplings Makes: 48 Ingredients: 48 wonton wrappers 500g Pork mince 2 scoops (60g) pure protein powder 2 tablespoons oyster sauce 1 tablespoon hoisin sauce 2 garlic cloves, finely grated 1cm fresh ginger, finely grated 2 teaspoons Chinese 5 spice Method: Place all ingredients except the wonton wrappers into a bowl and mix until well combined. On a clean […]
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Riceless Sushi Make: 6 Sushi pieces Ingredients: 1 nori sheet 1 cup cauliflower rice 2 teaspoons rice bran oil 1 tablespoon salt reduced soy sauce 2 grilled chicken Tenderloins Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms Method: Heat the oil in a heavy based frying pan over a medium heat and add in […]
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Chocolate Protein Up & Go Go Go Serves: 1 Ingredients: 1 weetbix biscuits 1/2 cup milk 1/2 cup water 1 scoop (30g) chocolate protein powder 1 teaspoon cacao 1/2 teaspoon maple syrup (optional) Method: Place a crushed weetbix in a bowl and cover with the milk, place in the refrigerator overnight to soak Place the soaked weetbix and milk mixture […]
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Spinach and Ricotta Wonton Ravioli Makes: 3 Ravioli Ingredients: 6 wonton wrappers 20g frozen spinach, defrosted 1 tablespoon ricotta 1 teaspoon Parmesan meal 1 small garlic clove, finely diced Fresh red chilli, optional to taste 1 tablespoon (10g) pure protein powder Method: To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl […]
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Spicy Sweet Potato Hummus Makes: 12 x 50g portions Ingredients: 200g sweet potato 400g can chick peas, drained and rinsed 1/4 cup tahini 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 4 garlic cloves 1 teaspoon paprika 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground chilli (optional) 2 scoops (60g) pure protein powder Method: Preheat […]
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Protein Hot Chocolate Serves: 1 Ingredients: 1 cup low fat high protein milk 1 teaspoon vanilla extract 1/2 scoop (15g) chocolate protein powder 1 tablespoon unsweetened cacao 1/2 teaspoon low calorie sweetener Method: Place all ingredients into a blender and process until the protein powder is well mixed Pour the mixture into a small heavy based saucepan and gradually heat […]
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Slow Baked French Onion SteakServes: 4 or 12 Bariatric portions Ingredients: 4 round steaks, approximately 150-200g each 1 packet French Onion Soup Mix or 1 portion of C4K Kitchen’s French Onion Soup Mix 1 tablespoon liquid smoke (optional) 30g butter 1/4 cup beef stock (or water) Method: Preheat the oven to 120 degrees Celsius Line an baking dish with baking […]
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Protein Hotcakes Makes: 2 large or 4 small Ingredients: 2 egg whites 1 scoop (30g) vanilla protein powder 1/4 cup almond meal 1/2 teaspoon baking powder 1 tablespoon milk Method: Using electric mixers to beat the egg whites until you have stiff peaks Fold through the remaining ingredients gently until well combined Using a heavy based frying pan over a […]
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