Chicken Satay Lettuce Cups Makes: 4 standard serves or 10 bariatric serves Ingredients: 1 medium onion, finely diced 1/2 celery stalk, finely diced 3 garlic cloves, finely diced 500g chicken mince 1 carrot, grated 1 zucchini, grated 100g cauliflower, grated 1 tablespoon curry powder 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon turmeric 1/2 teaspoon paprika 1/4 cup […]
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Chocolate Fruit & Nut Protein Uglies Makes: 18 Ingredients: 6 scoops chocolate protein powder 1/2 cup rolled oats 1/2 cup almond meal 1/2 cup dark choc chips 1 cup sultanas 1/2 cup chopped dried apricots 1 1/2 teaspoons baking powder 1 cup natural yoghurt 1/4 cup milk Method: Preheat the oven to 180 degrees Celsius and line 2 trays with […]
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Egg Cake Serves: 1 Ingredients: 1 egg 1 tablespoon grated Parmesan cheese 1 tablespoon wholemeal SR flour 1/4 teaspoon baking powder 2 teaspoons milk Method: Lightly whisk all ingredients together Spray a small 8cm skillet with cooking spray and heat over a medium heat Once warm pour in the mixture to cover the skillet Cook for 2 minutes until golden […]
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Lemon Protein Meringues Makes: 54 Ingredients: 1/2 cup eggs whites 60g vanilla protein powder 2 teaspoons sweetener 1/2 teaspoon cream of tartar Zest & juice of large lemon Method: Preheat the oven to 120 degrees Celsius and line 2 trays with baking paper Using electric heaters to beat the egg whites until you have soft peaks Add in the sweetener, […]
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Bacon Wrapped Chicken Cups Makes: 10 Ingredients: 200g packet Coles Streaky Bacon 500g chicken mince 1 small onion, finely diced 3 garlic cloves, finely diced 45g natural protein powder 1/4 cup breadcrumbs 1 egg Method: Preheat your oven to 180 degrees Celsius Prepare 10 silicon muffin cups by lining each muffin cup with a streaky bacon rasher forming a circle […]
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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 […]
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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 […]
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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: […]
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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 […]
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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 […]
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