Roasted Vegetable Dip

Makes: 7 x 50g portions

Ingredients:

• 1 medium eggplant
• 2 small red capsicums
• 1/2 teaspoon ground cumin
• 1/4 teaspoon paprika

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Place the eggplant and capsicums whole on the tray and lightly spray with cooking spray
• Roast for 20 minutes
• Turn the vegetables over gently and roast for a further 15-20 minutes
• Remove the vegetables from the tray and place in a heat resistant zip lock bag and seal
• Sit for 10 minutes, this will allow the vegetables to sweat and will make them much easier to peel
• Remove the vegetables and using tongs as will still be very hot remove the stem, skin from the vegetables
• Roughly chop the vegetable flesh and place in a blender or food processor with any juices remaining in the ziplock bag and the spices
• Process until smooth

Nutritional Value per portion:

• Calories: 26
• Total fat: 0.2g
• Total carbohydrates: 5.7g
• Protein: 1g

Recipe Notes:

• Store in an airtight container for up to 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.

Spinach and Three Cheese Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 250g frozen spinach, defrosted
• 1 cup light ricotta
• 1/2 cup grated Parmesan
• 200g feta, diced
• 1 shallot, finely diced 
• 1 tablespoon minced garlic
• 2 scoops (60g) pure protein powder

Method:

• Preheat the oven to 180 degrees Celsius and line and tray with baking paper
• In a mixing bowl place all the ingredients except the mountain bread and mix until well combined
• Slice the mountain bread down the middle 
• Seperate the mixture into 6 equal portions, spread the mixture evenly down the middle of the 6 portions of mountain bread
• Fold one side of the bread over the spinach cheese mixture
• Egg wash the unfolded open side and fold over to seal the roll 
• Place on the baking tray and lightly brush with some egg wash
• Bake for 20-25 minutes
• Allow to cool in the tray for 15 minutes before moving to the wire rack to cool completely or serve warm

Nutritional Value per portion:

• Calories: 80
• Total fat: 1.2g
• Total carbohydrates: 5.4g
• Protein: 11.2g

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 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.

Honey Mustard Chicken Salad

Makes: 3 bariatric serves 

Ingredients:

• 1 tablespoon Chobani yoghurt 
• 1 teaspoon wholegrain mustard
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon honey 
• 1 scoop (30g) natural protein powder
• 90g finely shredded chicken breast
• 1 hard boiled egg
• 30g bocconcini cheese
• 1/2 large tomato
• 3/4 cup shredded baby spinach
• Salt & pepper to taste

Method:

• Place the yoghurt, protein powder, mustards and honey in a mixing bowl and combine well
• Dice the boiled egg, bocconcini and tomato to similar sized cubes and add to the yoghurt mustard dressing
• Add the shredded chicken and baby spinach also and mix until well combined and all the ingredients are well coated in the dressing.

Nutritional Value per portion:

• Calories: 124
• Total fat: 4.8g
• Tots carbohydrates: 2g
• Protein: 19g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is not freezer friendly
• 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 & Bacon Protein Discs

Makes: 12

Ingredients:

• 250g full fat Philadelphia cream cheese
• 150g bacon pieces
• 1 shallot, finely diced
• 2 garlic cloves, finely diced
• 1/2 cup Parmesan cheese
• 2 scoops (60g) pure protein powder
• 1/2 cup fresh parsley, shredded

Method:

• Place the bacon, shallots and garlic in a heavy based frying pan and sauté in cooking spray for 3-4 minutes until the shallots soften 
• Set aside to cool slightly
• Place the cream cheese in a microwave for 15-20 seconds or long enough for the cream cheese to be easily mixed
• Add the protein powder, bacon mix and Parmesan cheese and mix with a fork until well combined
• Dollop the mixture into a rough log shape in the middle of a piece of plastic wrap
• Roll up into a log shape approximately 3-4cm round and compacting the log as you roll
• On a second piece of plastic wrap that is played out flat spread the chopped parsley
• Gently tip the log out of the first plastic wrap and lay the log onto the chopped parsley and roll until it’s fully coated
• Repeat the rolling process in the second piece of plastic wrap
• Place in the freezer for at least 60 minutes rolled before slicing
• Remove from the freezer and using a sharp knife cut into 12 even sized discs.

Nutritional Value per disc:

• Calories: 143
• Total fat: 9.6g
• Total carbohydrates: 1.3g
• Protein: 10.7g

Recipe Notes:

• Store covered in an air tight container in the fridge for up to 7 days
• Store in a zip lock bag in the freezer for up to 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.

Protein Enriched Hummus

Make: 12 portions (40g per portion)

Ingredients:

• 400g can chickpeas, drained and rinsed
• 1 tablespoon extra virgin olive oil
• 2 tablespoons tahini
• 1 large garlic clove roughly chopped
• 2 teaspoon lemon juice
• 2 scoops (60g) pure protein powder
• 1/2 cup water

Method:

• Place all ingredients into a food processor or bullet style blender and process until smooth
• Add salt and pepper to taste

Nutritional Value per portion (40g):

• Calories: 77
• Total fat: 3.3g
• Total carbohydrates: 6.7g
• Protein: 7g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is freezer friendly in 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.

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

• 500g lean chicken mince
• 125g cream cheese
• 1 scoop puree protein powder (see recipe Notes for alternative option)
• 4 garlic cloves, finely diced 
• 1 shallot, finely diced 
• Salt & pepper, to taste 

Method: 

• Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
• Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
• Place the bowl in the freeze for 30 minutes 
• Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
• Divide the mince into 8 even portions
• Divide the cream cheese mixture into 8 even portions and roll into small balls
• Flatten the mince put to a very thin Burger shape 
• Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
• Repeat until all 8 kiev balls are prepared
• To give them a nice smooth finish use damp hands to give the ball one last roll
• Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

• Calories: 122
• Total fat: 5.3g
• Total carbohydrates: 1.7g 
• Protein: 17g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
• For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
• 
• Protein powder can be replaced by 1 tablespoon of corn flour if required 
• 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.

Chunky Steak and Bacon Won-Pie

Makes: 12

Ingredients:

• 24 wonton wrappers
• 250g porterhouse steak, diced
• 150g bacon, diced
• 1 carrot, diced
• 1 onion, diced
• 1 zucchini, diced
• 1/2 celery stalk, diced
• 4 garlic cloves, finely diced
• 2 springs fresh rosemary
• 2 beef stock cubes
• 1 tablespoon Worcestershire sauce
• 1 cup water
• 2 (60g) pure protein powder
• 2 teaspoons gravox gravy powder

Method:

• Sauté the onion, carrot, celery, zucchini and garlic in cooking spray for 2-3 minutes until the onion softens
• Add in bacon, steak and rosemary, browning the steak to seal
• In a Bullet blender place the stock cubes, sauce, water, protein powder and gravy powder and process until smooth
• Pour this mixture into the meat and vegetables and cook simmer for a couple minutes to slightly thicken
• Remove from the heat and allow to slightly cool
• Preheat the oven to 189 degrees Celsius and prepare the silicon muffin tray but gently spraying the wells and lining each with a wonton wrappers
• Spoon the mixture evenly between the prepared shells
• Top each Pie with another wonton wrappers pressing down firstly to seal
• Brush the top of each won-pie with egg wash or spray with cooking spray
• Bake for 25-30 minutes until golden brown.
• Remove from the oven, allow to sit for 10 minutes in the muffin tray before transferring to a wire rack to cool.

Nutritional Value per won-pie

• Calories: 187
• Total fat: 9.4g
• Total carbohydrates: 9.4g
• Protein: 15.2g

Recipe Notes;

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• For variations instead of placing the wonton Wrapper as a pie lid top with mashed potato or grated cheese
• 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.

Creamy Chicken Won-Pies

Makes: 12

Ingredients:

• 24 wonton wrappers
• 300g chicken breast, diced into even sized pieces
• 1/2 leek, diced
• 1/2 celery stalk, diced
• 3 mushrooms, diced
• 3 garlic cloves, finely diced
• 1/2 cup ricotta
• 1/2 cup low fat cream cheese
• 1 scoop (30g) pure protein powder
• 1 chicken stock cube

Method:

• Preheat oven to 180 degrees Celsius prepare 12 tin silicon muffin tray by lightly spraying with cooking spray and line each well with a wonton wrapper
• Sauté the leek, celery, Mushroom and garlic in a frying pan with some cooking spray
• Add in the chicken and toss to seal
• Add the ricotta, cream cheese, protein powder and stock cube in a blender with 1 1/2 tablespoons of water and process until smooth
• Stir the cream mixture through the chicken
• Spoon the mixture evenly between the lines muffin cups
• Top each of the pies with another wonton wrappers pushing down firmly to seal
• Either brush with egg wash or cooking spray
• Bake for 20 minutes
• Gently remove from the muffin tray and place on a baking tray and return to the oven for another 10 minutes
• Transfer to a wire rack to cool

Nutritional Value per won-pie

• Calories: 106
• Total fat: 2.8g
• Total carbohydrates: 8.9g
• Protein: 11g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 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.

Potato Salad 

Ingredients:

• 750g potatoes
• 2 vegetable stock cubes
• 1 shallot, diced
• 3 spring onions, sliced
• 1/2 cup baby spinach, shredded
• 1 cup sour cream
• 1/4 cup garlic aioli of mayonnaise 

Method:

• Peel and dice the potatoes to an even size of your choice
• Place the potatoes in a saucepan, cover with water and add the stock cubes
• Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
• Drain the potatoes and allow to cook slightly 
• In a mixing bowl combine the remaining ingredients until well combined
• Gently stir the potatoes through the dressing and place in the fridge covered 
• Serve chilled

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly but it is best served fresh.

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.

Devilled Eggs

Makes: 14 portions 

Ingredients:

• 7 eggs
• 1/2 shallot, finely diced 
• 1 teaspoon curry powder
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground coriander 
• 1/8 teaspoon paprika 
• 1/8 teaspoon turmeric 
• 2 tablespoons garlic aioli or mayo 
• 2 tablespoons natural or Greek yoghurt 
• 1 scoop (30g) natural protein powder (optional)

Method:

• Place the eggs in a saucepan and cover with cold water
• Place saucepan on the heat and constantly stir the eggs until he water is boiling
• Place the lid on the saucepan and rapidly simmer for a 8 minutes
• Remove from the boiling water and place the eggs in a bowl of cold water 
• Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
• Gently remove the shells of the eggs and discard the shells 
• Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
• Gently remove the yolks and place in a small mixing bowl
• Use a fork to mash the yolks as much as possible 
• Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
• Either gently spoon of pipe the mixture into the yolk wells of the eggs 
• Finish with a light dusting of paprika.

Nutritional Value per Portion:

• Calories: 74
• Total fat: 4.4g
• Total carbohydrates: 2.2g
• Protein: 5.9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly 
• And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
• 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
• 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.