Thai Beef Sausage Rolls

Thai Beef Sausage Rolls

Makes: 12 portions (or 24 pieces)

Ingredients:

  • 3 mountain bread wraps
  • 500g lean beef mince
  • 1 egg
  • 4 garlic cloves, finely chopped
  • 1cm fresh ginger, finely chopped
  • 1 long red chilli, finely chopped
  • 3 spring onions, finely chopped
  • 1/2 cup fresh coriander, shredded (stem included)
  • 2 scoops (60g) pure protein powder
  • 2 tablespoons fish sauce
  • 2 tablespoons sweet chilli sauce
  • 1 tablespoon lime juice
  • 1 tablespoon brown sugar
  • 1 teaspoon sesame oil
  • 2 teaspoons sesame seeds

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
  • Place all ingredients except the sesame seeds in a mixing bowl and use your hands to mix well
  • Divide the mixture into 6 equal portions
    Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Brush the other side with egg wash before folding over to complete the sausage roll
  • Place on the baking tray with the seal side down
  • https://c4kkitchen.com.au/wp-content/uploads/2018/02/img_7286.trim_.mov
  • Repeat with the remaining mountain bread and portions of filling
  • Brush the tops of the sausage rolls with egg wash and sprinkle with the sesame seeds
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before cutting each roll into 4 even pieces.
  • 1 bariatric portions is 2 pieces.

Nutritional Value per bariatric portion:

  • Calories: 118
  • Total fats: 3.7g
  • Total carbohydrates: 6.7g
  • Sugars: 2.6g
  • Protein: 15.8g

Recipe Notes:

  • Egg washed used to seal and brush the tops is not included in the recipe or the nutritional value
  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • 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 holly10 at checkout to get a 10% discount
  • Also delicious served cold

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 Veggie Muffins

Protein Veggie Muffins

Makes: 12

Ingredients:

  • 80g carrot, grated
  • 80g zucchini, grated
  • 80g Pumpkin, grated
  • 1 small onion, finely diced
  • 1 garlic clove, finely diced
  • 125g creamed corn
  • 1/2 cup grated cheese
  • 1/2 cup ricotta cheese
  • 2 egg, lightly beaten
  • 3 scoops (90g) pure protein powder
  • 1 cup wholemeal SR flour
  • 1 teaspoon baking powder
  • Salt & pepper, to taste

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a 12 hole silicon muffin tray by lightly spraying with cooking spray
  • Add all the ingredients into a mixing bowl and stir until well combined
  • Spoon the mixture evenly between the 12 muffin holes and bake for 25-30 minutes until golden brown and a cake skewer comes out clean.
  • Allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely
  • Delicious served cold or warm with some cream cheese.

Nutritional Value per muffin:

  • Calories: 130
  • Total fats: 4.3g
  • Total carbohydrates: 10.6g
  • Sugars: 1.6g
  • Protein: 11.5g

Recipe Notes:

  • Store in an air tight container below 27 degrees for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • 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.



Ham & Ricotta Frittata

Ham & Ricotta Frittata

Makes: 6

Ingredients:

  • 4 eggs
  • 120g ham, finely shredded
  • 1/2 cup ricotta
  • 2 garlic cloves, finely diced

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
  • Place the all ingredients in the a mixing bowl and whisk until well combined
  • Pour the batter evenly between the prepared muffin tray
  • Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
  • Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 133
  • Total fat: 9.6g
  • Total carbohydrates: 1.9g
  • Sugars: 0.8g
  • Protein: 9.9g

Recipe Notes:

  • Delicious served both warm or cold
  • 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.



Apricot Chicken Sausage Rolls

Apricot Chicken Sausage Rolls

Makes: 28 portions

Ingredients:

  • 3 1/2 mountain bread wraps
  • 150g dried apricots
  • 500g chicken mince
  • 1 small onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 150g sweet potato, grated
  • 1 egg
  • 1/2 packet French Onion Soup mix
  • 3 scoops (90g) pure protein powder

Method:

  • Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight
  • Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
  • Cut the mountain bread in half to create two even rectangles
  • Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid
  • All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
  • Divide the mixture into 7 even portions
  • Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Brush the other side with egg wash before folding over to complete the sausage roll
  • Place on the baking tray with the seal side down
  • Repeat with the remaining mountain bread and meat portions
  • Brush the tops of the sausage rolls with egg wash
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before cutting each roll into 4 even portions.

Nutritional Value per portion:

  • Calories: 66
  • Total fat: 1.4g
  • Total carbohydrates: 6.4g
  • Sugars: 3.2g
  • Protein: 7.1g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • 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 holly10 at checkout to get a 10% discount
  • Also delicious served cold

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.



Breakfast Frittata

Breakfast Frittata

Makes: 12

Ingredients:

  • 1/2 cup sour cream
  • 6 eggs
  • 2 garlic cloves, finely grated
  • 150g bacon pieces
  • 150g button mushrooms
  • 150g cherry tomatoes
  • 150g sharp cheddar cheese

Method:

  • Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
  • In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
  • Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
  • Stir through the chopped ingredients into the egg mixture until well combined
  • Spoon the mixture evenly between the prepared muffin tray
  • Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
  • Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 164
  • Total fats: 12.1g
  • Total carbohydrates: 1.7g
  • Sugars: 0.8g
  • Protein: 10.4g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.



Roast Pumpkin Baked Frittata

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

  • 300g pumpkin
  • 150g bacon, roughly diced
  • 50g baby spinach
  • 100g feta cheese, crumbled
  • 2 garlic cloves, finely chopped
  • 6 eggs
  • 150ml cream

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
  • Set aside to cool slightly
  • Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
  • Place the eggs and cream in a mixing bowl and whisk together until well combined
  • Add in all remaining ingredients and stir through
  • Evenly spoon the into he wells of silicon muffin tray
  • Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
  • Alternatively serve warm.

Nutritional Value per Frittata:

  • Calories: 169
  • Total fat: 11g
  • Total carbohydrates: 4g
  • Sugars: 1.6g
  • Protein: 11.5g

 

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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 & Herb Dumplings

Chicken & Herb Dumplings

Makes: 30

Ingredients:

  • 30 wonton wrappers
  • 250g chicken mince
  • 3/4 cup wombok, finely shredded
  • 3 spring onions, finely shredded
  • 2 garlic cloves, finely grated
  • 1cm fresh ginger, finely grated
  • 1 stalk lemongrass, white stalk only finely chopped
  • 2 tablespoons shredded fresh coriander
  • 2 tablespoons shredded Asian Basil
  • 1 tablespoon finely chopped fresh chives
  • 1 tablespoon light soy sauce
  • 1 tablespoon rice wine vinegar
  • 2 scoops (60g) pure protein powder

 

Method:

  • Place the wombok in a bowl of boiling water for 1-2 minutes, drain while squeezing out excess liquid then pat dry with paper towel.
  • Place all ingredients except the wonton wrappers into a mixing bowl and massage through your fingertips 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: 44

• Total fats: 0.8g

• Total carbohydrates: 4.8g

• Sugars: 0.3g

• Protein: 4.4g

 

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.

 

 

 

 

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Chicken & Vegetable Wonton Pies

Chicken & Vegetable Wonton Pies

Makes: 9

Ingredients:

  • 18 wonton wrappers
  • 250g chicken mince
  • 1/2 small onion, finely diced
  • 1/2 small celery stalk, finely diced
  • 1/2 small carrot, grated
  • 1/2 small zucchini, grated
  • 2 garlic cloves, finely grated
  • 1 tablespoons Worcestershire sauce
  • 1/2 cup chicken stock
  • Up to 2 tablespoons instant gravy powder

 

Method:

  • Preheat oven to 180 degrees and place the silicon muffin trays on a baking tray
  • Place the onion, celery and garlic in a saucepan with cooking spray and sauté for 1-2 minutes until the onion softens
  • Add the chicken, carrot and zucchini into the saucepan and using a wooden spoon to break up the mince as it seals.
  • Once the mince is broken up add the chicken stock and Worcestershire sauce and bring to the boil
  • Gradually add the instant gravy powder until the mixture thickens to a pie filling texture
  • Line 9 muffin tray wells with a wonton wrappers and spoon even portions of the mixture into the wontons
  • Place another wonton on the top pressing down the filling into the base wrapper and then fold the base wrapper into the top wrapper to fully seal the pies
  • Brush with egg wash or milk and bake for 20-25 minutes until golden brown
  • Allow to cool in muffin tray for 10 minutes before transferring to a wire rack to cool completely.

 

Nutritional Value per Pie:

  • Calories: 81
  • Total fat: 1.9g
  • Total carbohydrates: 8.9g
  • Sugars: 0.7g
  • Protein: 7.2g

 

Recipe Notes:

  • Store in an air tight container 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.



Beefy BBQ Sausage Rolls

Beefy BBQ Sausage Rolls

Makes: 20 large, 40 small or 60 party size

Ingredients:

  • 5 puff pastry sheets, defrosted
  • 500g  beef mince
  • 500g sausage mince
  • 200g diced bacon
  • 3/4 cup BBQ sauce
  • 2 eggs, lightly beaten
  • 1 onion, finely diced
  • 3 garlic cloves, finely diced
  • 3/4 cup breadcrumbs

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Place all ingredients except the puff pastry in a mixing bowl and massage the mixture through your fingertips until well combined
  • Divide the mixture into 10 even portions
  • Cut the puff pastry sheets down the centre into half forming 2 rectangles
  • Using 1 half of the pastry evenly spread 1 portion of the meat down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Fold the other side over to complete the sausage roll and use the tip of a fork to fuse the layers of pastry together the entire way along the join
  • Cut each log into your desired portion size. Half for large, 4 for small or 6 for party size then place on the baking tray with the seal side down
  • Repeat with the remaining pastry and meat portions
  • Brush the tops of the sausage rolls with egg wash
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before before enjoying or transferring to a wire rack to cool completely.

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months.
  • Also delicious served hot or cold

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 Keema Kebabs

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