Pork & Apple Sausage Rolls

Makes: 12 portions

Ingredient:

• 3 mountain bread wraps
• 500g pork mince
• 150g diced bacon
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 2 large red apples, grated
• 4 garlic clove, finely grated
• 2 eggs
• 1 tablespoon fresh dill

Method:

• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 6 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 into portions and eating.

Nutritional Value per portion:

• Calories: 146
• Total fats: 6.8g
• Total carbohydrates: 7.5g
• Sugars: 2.7g
• Protein: 14.3g

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 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.

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

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 has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• 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.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops pure protein powder

Method:

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 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 befor 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 into portions and eating.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

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 cold
• 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.

Tex-Mex Sausage Rolls 

Makes: 20 portions

Ingredients: 

• 5 mountain bread wraps 
• 500g lean beef mince 
• 435g can refried beans 
• 1 onion, finely diced 
• 4 garlic cloves, finely diced 
• 1 packet taco seasoning 
• 1 cup salsa (mild, medium or hot to suit your tastes)
• 1/2 cup breadcrumbs 
• 4 scoops (120g) pure protein powder 

Method: 

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 10 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 befor 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 into portions and eating.

Nutritional Value per portion:

• Calories: 110
• Total fat: 2.1g
• Tota carbohydrates: 8.7g
• Sugars: 0.7g
• Protein: 13g

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 cold
• 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.

Chicken & Leek Sausage Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 2 eggs, lightly beaten
• 1 teaspooon milk
• 500g chicken mince
• 1 leek, finely shredded
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced
• 1/2 cup breadcrumbs
• 2 scoops (60g) pure protein powder
• 2 teaspoons dried mixed herbs

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Lightly beat the 2 eggs, set aside a small Portion (approximately 2 teaspoons) to add with the milk to use as the egg wash
• In a mixing bowl place the mince, Leek, celery, garlic, breadcrumbs, protein powder, mixed herbs and the eggs
• Use your hands to massage the mixture together until well combined
• Divide the mixture into 6 equal portions
• Slice the mountain bread in half to have 2 equal sized rectangles 
• Using 1 half of the wrap 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
• Brush the other side with egg wash befor 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 into portions and eating.

Nutritional Value per portion: 

• Calories: 129
• Total fats: 3.7g
• Total carbohydrates: 8.7g
• Sugars: 0.8g
• Protein: 15.2g

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 cold
• 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.

Wonton Wellingtons

Makes: 6

Ingredients:

• 12 wonton wrappers
• 6-8 button mushrooms, finely chopped
• 2 garlic cloves, finely diced
• 180g thick cut eye fillet
• 1 teaspoon Dijon mustard

Method:

• Place the mushrooms and garlic in a small saucepan with 2 teaspoons water
• Simmer the mushrooms until cooked down and all the moisture has evaporated, approximately 4-5 minutes
• Set aside to cool
• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the steak into 6 equal 30g portions and in a very hot frying pan seal the steak both sides no longer than 30 seconds total
• Set the steak pieces aside to rest
• Lay 6 wonton wrappers out on a clean dry surface
• In the middle of each wrapper place a small amount of the mushroom mixture (1/12th of the mix per wonton wrapper)
• Smear the both sealed sides of the steak with the Dijon mustard and place the steak piece on top of the mushroom
• Top each piece of Dijon smeared steak with the remaining mushroom mix
• Cap each steak/Mushroom pile with one of the unused wonton wrappers pressing firmly down to completely encase
• 
• Using a damp fingertip wet around the edge of the base wonton and then wrap the dampen edges up fully close and to seal the wonton Wellington
• 
• Lightly spray the tops with cooking spray or brush with an egg wash
• Bake in the oven for 15 minutes or until your wontons are golden and crunchy.

Nutritional Value per serve:

• Calories: 93
• Total fats: 2g
• Total carbohydrates: 8g
• Protein: 8g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly either cooked or prepared and uncooked 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.

Egg White Cups 

Makes: 12

Ingredients:

• 12 wonton wrappers
• 1 cup egg whites
• 2 scoops (60g) pure protein powder
• 1/3 leek, halved and thinly sliced
• 3/4 cup baby spinach shredded
• 2-3 button mushrooms, halved and thinly sliced
• 3 garlic cloves, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated cheddar cheese
• 100g feta, cubed or crumbled

Method:

• Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
• Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
• Add the protein powder and lightly whisk through until well combined
• Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
• Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
• Bake for 20 minutes
• Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

• Calories: 95
• Total fats: 3g
• Total carbohydrates: 5g
• Protein: 12g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 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.

Cheese Stuffed Meatballs

Makes: 12

Ingredients:

• 500g lean beef mince
• 1 teaspoon garlic powder
• 1 teaspoon celery salt 
• 12 bambini bocconcini bells

Method: 

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• In a small mixing bowl evenly massage the garlic powder and celery salt through the mince
• Divide the mixture into 12 equal portions 
• Flatten one portion of the mince into a disc about 1cm thick
• Place the bamini bocconcini in the middle of the mince
• Spread the mixture around the cheese bell to ensure it is fully covered and press to seal the cheese well
• Repeat with the remaining ingredients
• Dampen your hands and roll each meatball one last time to give a nice smooth finish 
• Place the meatballs on the baking tray and bake for 20 minutes
• Serve as desired

Nutritional Value per Meatball: 

• Calories: 177
• Total fat: 3.5g
• Total carbohydrates: 0.2g
• Protein: 14.8g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly either cooked or uncooked to be consumed within 6 months 
• Also delicious simmered in a can of condensed tomato soup instead of oven baking.

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.

Beef BBQ Bacon Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 500g lean beef mince
• 200g diced bacon 
• 1/2 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 mountain bread in a mixing bowl and massage the mixture through your fingertips until well combined 
• Divide the mixture into 8 even portions
• Cut the 4 mountain breads into half forming 2 rectangles 
• Using 1 half of the wrap 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
• Brush the other side with egg wash befor 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 into portions and eating.

Nutritional Value per portion: 

• Calories: 165
• Total fat: 7.1g
• Total carbohydrates: 11.7g
• Protien: 13.2g

Recipes 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 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.

Turkey Koftas

Makes: 12

Ingredients:

• 500g turkey mince
• 1/4 cup breadcrumbs
• 1 egg
• 1 small onion, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley
• 1/2 teaspoon celery salt
• 1/2 teaspoon ground chilli (adjust to your tastes)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon paprika

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Place all ingredients into a mixing bowl and use your fingers to massage the mixture until well combined
• Divide the mixture into 12 even portions 
• Using damp hands to roll the mixture into log shapes approximately 5cm the same thickness throughout so they cook evenly
• Bake for 20 minutes

Nutritional Value per Kofta:

• Calories: 72
• Total fat: 1.9g
• Total carbohydrates: 5.2g
• Protein: 9g

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.