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 smooth natural peanut butter
• 200g light coconut milk

Method:

• Sauté the onion, celery and garlic in some cooking spray for 1-2 minutes until the onions soften 
• Add in the chicken mince and brown off while breaking the mince apart for 2-3 minutes
• Add the remaining vegetables and mix vegetables so evenly combined, sauté for 2-3 minutes
• Add the spices and peanut butter continuing to cook over a medium heat until the peanut butter has melted and the spices are aromatic, approximately 2-3 minutes
• Pour in the coconut milk and simmer over a low heat for approximately 8-10 minutes until the excess moisture has evaporated and the vegetables are cooked through
• Serve in a lettuce cup

Nutritional Value per bariatric serve:

• Calories: 131
• Total fat: 7.4g
• Total carbohydrates: 4.4g
• Protein: 11.6g

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.

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 baking paper
• Place all ingredients into a mixing bowl and stir until well combined 
• Spoon a heaped tablespoon of mixture onto the prepare baking tray allowing at least 2cm between each ugly
• Bake for 20-25 minutes until golden and cooked through
• Allow to cool on a rack.

Nutritional Value per Ugly:

• Calories: 143
• Total fat: 5g
• Total carbohydrates: 18.5g
• Protein: 8g

Recipe Notes:

• Store in an air tight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• What is an ugly? It’s a Holly creation that is a hybrid between a scone, muffin and a biscuit. Easy to make, tasty to eat but UGLY to look at 😂

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 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
• Gently flip the egg cake and cook the other side until golden and cooked through
• Serve immediately 

Nutritional Value per Egg Cake:

• Calories: 122
• Total fat: 6.2g
• Total carbohydrates: 6g
• Protein: 9.6g

Recipe Notes:

• Best served fresh
• This recipe is not freezer friendly
• Picture shown has the egg cake topped with breakfast salsa
• To make the breakfast salsa simmer 2 button mushrooms, 10 cherry tomatoes, a garlic clove & 1/2 cup baby spinach in 2 tablespoons of chicken stock until the liquid has evaporated.

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.

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, cream of tartar, juice and zest and beat until combined
• Use a spatula to gently fold through the protein powder 
• Spoon the mixture into a piping bag
• Pipe the Meringues into 2cm rounds 
• Bake for 45 minutes, swapping the trays over on high and low rack at the 25 minute mark
• After the 45 minutes turn the oven off and allow the Meringues to sit in the oven for an hour
• Transfer to a wire rack to cool completely

Nutritional Value per meringue:

• Calories: 12
• Total fat: 0
• Total carbohydrates: 0.3g
• Protein: 1g

Recipe Notes:

• Store in an airtight container to a maximum of 14 days
• This recipe is not freezer friendly

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.

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 around the edges
• Place all remaining ingredients into a mixing bowl and massage the mixture through your fingers, the mixture will be quiet sticky
• Evenly spread the mixture between the 10 prepared muffin cups by filling the bacon ring
• Cut the remaining 12 streaky bacon rashers into even sized pieces and place on the top of the chicken mixture
• Bake for 25 minutes until golden and cooked through.

Nutritional Value per Cup:

• Calories: 162
• Total fat: 8.4g
• Total carbohydrates: 3.7g
• Protein: 17.2g

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.

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.