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 wooden skewers into a bowl of water so they are fully submerged and allow them to soak
• Place all ingredients into a mixing bowl and massage the mixture through your finger tips until well combined
• Divide the mixture into even size portions 4, 8 or 12
• Flatten the portion into a rectangle and place the wooden skewer in the middle
• 
• Wrap the chicken mixture fully around compacting into an even size, a square shape will allow for even cooking
• 
• Place the prepare skewers gently on a silicon mat of a plate lined within baking paper into the freezer for 15-20 minutes. Chicken mince is very soft and this important step will make the cooking process easier in retaining the Kebabs shape
• Preheat the oven to 180 degrees Celsius
• Bake then latke kebabs for 15 minutes, midi Kebabs for 12 minutes and mini Kebabs for 9 minutes
• Transfer to a hot heavy based frying pan that has been sprayed with cooking spray to brown the outsides.
• Serve with your choice of salad or vegetables

Nutritional Value per mini Kebab:

• Calories: 68
• Total fat: 2.9g
• Total carbohydrates: 1.6g
• Sugars: 0.1g
• Protein: 8.1g

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 shown is a mini Keema Kebab.

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.g

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
• Combine the two mixtures together and whisk for 30 seconds until well mixed
• Pour into the prepared tin and allow to set in the fridge overnight
• Using a sharp knife with a hot blade to slice into 24 even sized pieces

Nutritional Value for Jellies:

• Calories: 13
• Total fat: 0.1g
• Total carbohydrates: 0.1g
• Sugars: 0g
• Protein: 3.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is not suitable for the freezer
• The picture shown uses BODIEz Berry Protein Water powder.

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.

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 dry service place a wonton wrapper
• Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
• Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
• Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
• Use your fingertip to push in the filling and comfortably seal the other side
• Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
• Repeat with all the mixture
• To cook your dumplings:
• Steam, place in a bamboo steamer and steam for 10 minutes
• Deep Fry, for 2-3 minutes until golden and crispy
• Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
• Serve with your choice of dipping sauce.

Nutritional Value per dumpling:

• Calories: 35
• Total fats: 0.6g
• Total carbohydrates: 4.1g
• Sugars: 0.3g
• Protein: 3.9g

Recipe Notes:
• Store covered in the fridge for a maximum of 2 days either cooked or uncooked
• Can be frozen uncooked for a maximum of 6 months
• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold
• Dumplings can also be steamed or poached by adding into a short or wonton soup
• Protein powder used in the recipe is Protein Supplies Australia Pure 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.

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 the cauliflower rice frying off for 2-3 minutes to slightly cook
• Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
• Lay the nori sheet on a Sushi rolling mat smooth side down
• Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
• Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
• Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
• Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
• Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 2.2g
• Sugars: 0.4g
• Protein: 5.7g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 2 days
• This recipe is not suitable for the freezer.

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 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 in a blender with all remaining ingredient a blender and process until smooth and well combined.
• Serve immediately.

Nutritional Value per recipe:

• Calories: 218
• Total fats: 0.6g
• Total carbohydrates: 18.2g
• Sugars: 8.1g
• Protein: 32.2g

Recipe Notes:

• Best served freshly blended
• 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.

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 mixing until well combined then divide into three equal portions
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place a portion of the filling 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 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

• Calories: 62
• Total fat: 0.9g
• Total carbohydrates: 10.1g
• Sugar: 0.4g
• Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.

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 the oven to 180g degrees
• Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
• Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
• Peel and roughly chop the sweet potato and place in a food processor
• Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

• Calories: 92
• Total fats: 5.7g
• Total carbohydrates: 8.9g
• Sugars: 1.1g
• Protein: 6.7g

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
• Suggested to freeze in an ice cube tray for single serve portions
• 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 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 over a low to medium heat continually whisking until it is at your preferred temperature but do not overheat or bring to the boil

Nutritional Value per serve:

• Calories: 192
• Total fats: 3.1g
• Total carbohydrates: 17.1g
• Sugars: 1
• Protein: 25.8g

Recipe Notes:

• To reduce calories use half milk and half water rather than all milk
• 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.

Slow Baked French Onion Steak
Serves: 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 paper
• Roll the steaks, both sides, in the French Onion Soup Mix and lay the steaks in a single layer
• Chop the butter and sprinkle over the top of the steaks then top with water
• Optional, even spread the liquid smoke over the steaks gently rubbing into the meat
• Pour the stock evenly over the top
• Cover the steaks with another piece of baking paper loosing pressing the paper down to create a loose seal
• Bake in the oven for 90 minutes turning the steaks once after 45 minutes.

Nutritional Value per portion (12):

• Calories: 137
• Total fats: 7.1g
• Total carbohydrates: 0.6g
• Sugars: 0.2g
• Protein: 16.1g

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.

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 medium heat heat some cooking spray
• Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
• Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
• Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

• Calories: 84
• Total fats: 3.9g
• Total carbohydrates: 2g
• Sugars: 0.6g
• Protein: 10.3g

Recipe Notes:

• Store in an air tight container for up to 2 day
• Batter can be also stored covered in the fridge for up to 2 days
• The cooked Hotcakes are freezer friendly to be consumed within 5 months
• Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
• 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.