Egg & Bacon Pies Makes: 12 pies Ingredients: 24 wonton wrappers 1 1/2 (45g) pure protein powder 6 eggs, lightly beaten 2 tablespoons sour cream 150g diced bacon 1/2 cup grated Parmesan cheese 1 large shallot finely diced 2 garlic cloves, finely diced Salt & pepper to taste Method: Preheat oven to 180 degreees Celsius and spray 12 silicon muffin […]
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Chicken & Mushroom Dumplings Makes: 42 Ingredients: 42 wonton wrappers 500g lean chicken mince 1 shallot, finely diced 60g button mushrooms, finely diced 60g Swiss brown mushrooms, finely diced 4 garlic cloves, finely grated 2cm fresh ginger, finely grated 1/2 cup fresh coriander leaves and stems 1 long red chilli, finely diced (de-seeded if preferred) 60g pure protein powder 1 […]
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Turkey Cranberry Sausage Rolls Makes: 6 portions or 12 bariatric portions Ingredients: 500g turkey mince 1/4 cup cranberry sauce 2 eggs, lightly beaten 1 teaspoon milk 30g natural/pure protein powder 1 small onion, finely diced 1/2 celery stalk, finely diced 1/2 zucchini, grated 3 garlic gloves, finely grated 3 mountain bread wraps Method: Preheat oven to 180 degrees Celsius and […]
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Crustless Quiche Makes: 6 large or 10 small portions Ingredients: 1/2 cup egg whites 1 egg 1/2 cup ricotta cheese 80ml skim milk 1/2 cup grated Parmesan 2 garlic cloves, finely grated 75g natural protein powder 100g butternut pumpkin, thinly sliced 100g bacon pieces 2 mushrooms, thinly sliced 3/4 cup baby spinach, shredded 1-2 tomatoes, halved and sliced Method: Preheat […]
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Baked Chicken Caprese Serves: 2 or 5 bariatric portions Ingredients: 400g skinless chicken breast 1 teaspoon minced garlic 10g fresh basil 1 medium tomato, thinly sliced 120g bocconcini cheese, sliced 2 teaspoons extra virgin olive oil Method: Preheat the oven to 180 degrees and line a baking tray with baking paper Butterfly the chicken fillet and use a meat tenderiser […]
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Cranberry Glazed Turkey Meatloaf Serves: 4 or 10 bariatric portions Ingredients: 1/2 cup rolled oats 1/4 cup skim milk 500g turkey mince 1 egg 1 small onion, finely diced 1/2 stalk celery, finely diced 3 garlic cloves, finely grated 45g natural protein powder 1/4 cup cranberry sauce Method: Preheat the oven to 180 degrees Celsius and line a loaf tin […]
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Chickpea Veggie & Feta Mini Burgers Makes: 22 by 60g mini burgers Ingredients: 400g can chickpeas, drained & rinsed 1 small onion 4 garlic cloves 1 large carrot 120g sweet potato 1 cup baby spinach 180g danish feta 100g natural protein powder 1/2 cup lentil flour 1 cup wholemeal breadcrumbs Method: Roughly chop the vegetables and place in a high […]
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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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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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