Buffalo Chicken Balls

Makes: 18

Ingredients:

• 500g chicken mince
• 1/2 onion finely diced
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs
• 1 egg
• 4 tablespoons buffalo sauce
• 1 teaspoon red hot chilli sauce (optional)

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper
• Place all ingredients into a mixing bowl and using your hand to mix well
• Shape the mixture into 18 even sized balls (approximately 1 tablespoon of mixture each), this is easier to do with damp hands
• Place the balls on the prepare tray and bake in the oven for 20-30 minutes until golden and baked through

Nutritional Value per Ball:

• Calories: 64
• Total fat: 3.3g
• Total carbohydrates: 3.3g
• Protein: 5.9g

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 shows the balls served with buffalo dipping sauce

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 Turkey Meatloaf

Makes: 10

Ingredients:

• 500g turkey mince
• 1 egg
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 2 teaspoons freshly ground ginger
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 3/4 cup breadcrumbs

Method:

• Preheat an oven to 180 degrees Celsius and place a silicon muffin tray on a baking tray
• Combine all ingredients in a mixing bowl and massage through your fingers until well combined
• Evenly spread the mixture between 10 of the muffin wells
• Bake for for 30-40 minutes until golden

Nutritional Value per Meatloaf:

• Calories: 148
• Total fat: 7.1g
• Total carbohydrates: 5.1g
• Total protein: 15g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer 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.

Turkey Burgers 

Makes: 6 standard burgers or 12 bariatric burgers

Ingredients:

• 500g turkey mince 
• 2/3 cup breadcrumbs 
• 1 egg
• 1/2 large onion, finely diced
• 1/2 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley 

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 6 standard burgers or 12 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger:

• Calories: 120
• Total fat: 6g
• Total carbohydrates: 3.4g
• Protein: 12.4g

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.

 

Parmesan Chilli Zucchini Thins

Ingredients:

• 1 zucchini 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon grated Parmesan cheese
• 2 garlic cloves, finely chopped 
• 1 teaspoon mixed herbs 
• 1/2 teaspoon ground chilli powder

Method:

• Preheat oven to 180 degrees Celsius
• Thinly slice the zucchini into rounds using a mandolin 
• Place the garlic cloves and Parmesan into a food processor and process until ground like a breadcrumb texture 
• Place all ingredients into ziplock bag and seal
• Massage the ingredients together so each zucchini thin is coated 
• Lay the zucchini Thins onto a pizza tray in a single layer
• Bake for 15 minutes
• Remove from the tray to a wire cooling rack while still warm as become difficult once cheese has set

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 5 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.

Classic Chicken Burger

Makes: 8 standard burgers or 16 bariatric burgers 

Ingredients:

• 500g chicken mince
• 3/4 cup breadcrumbs 
• 1 egg, lightly beaten 
• 1/2 celery stalk, finely diced
• 1/2 large onion, finely diced
• 2 garlic cloves, finely diced

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 8 standard burgers or 16 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger (double for standard burger)

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2.8g
• Protein: 6.4g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly both cooked 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.

Protein Enriched Veggie Fritters

Makes: 26 fritters

Ingredients:

• 90g onion, finely diced
• 80g carrot, grated
• 50g parsnip, grated
• 100g sweet potato, grated
• 100g broccoli & broccoli stem, grated
• 120g cauliflower & cauliflower stem, grated
• 150g zucchini, grated
• 25g fresh parsley, shredded
• 3 garlic cloves, finely grated
• 6 tablespoons natural protein powder
• 3/4 cup cottage cheese
• 1/4 cup grated Parmesan cheese
• 4 eggs, lightly beaten 

Method:

• Combine all ingredients in a mixing bowl until well combined
• Heat a frying pan over a medium-low heat and spray 
• Dollop 50g of the mixture into the frying pan and cook low and slow for 4-5 minutes until golden
• Very gently flip and cook for a further 3-4 minutes to allow the vegetables to cook through 
• Gently remove the fritters from the frying pan and transfer onto a chopping board in a single layer, they are very fragile when hot
• Allow to cool for 10 minutes to set before handling or moving to a plate
• Repeat until they are all cooked.

Nutritional Value per fritter:

• Calories: 47
• Total fat: 1.3g
• Total carbohydrates: 3.1g
• Protein: 6g

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious as a bread alternative topped with a poached egg for breakfast.

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 Cups

Makes: 21

Ingredients:

• 300g bacon, diced
• 200g zucchini, grated
• 120g onion, finally diced
• 250g tomato, diced
• 1 long red chilli, finely diced
• 6 garlic cloves, finely grated
• 25g fresh parsley, shredded
• 300g cheese, grated
• 3/4 cup natural protein powder
• 1/2 cup lentil flour
• 12 eggs, lightly beaten
• 3/4 cup milk

Method:

• Preheat oven to 180 degrees Celsius and lightly spray 21 silicon muffin cups
• Combine all ingredients until well mixed 
• Evenly spread the mixture between the prepared muffin cups
• Bake for 25 minutes
• Allow to cool in the tray for 15 minutes before removing to cool completely on a wire rack 

Nutritional Value per cup:

• Calories: 202
• Total fat: 10.1g
• Total carbohydrates: 6.3g
• Protein: 20.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 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.

Pork & Vegetable Steamed Dim Sims

Makes: 54 dim sims 

Ingredients:

• 150g sweet potato, grated
• 50g broccoli stem, grated
• 150g zucchini, grated
• 120g carrot, grated
• 120g cauliflower, grated
• 300g wombok, finely shredded
• 30g ginger, finely grated
• 8 cloves garlic, finely grated
• 1 long red chilli, finely diced
• 500g lean pork mince
• 2 eggs
• 3 tablespoons natural protein powder
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 2 teaspoons fish sauce
• 2 teaspoons sesame oil
• 54 wonton wrappers

Method:

• Combine all ingredients, except wonton wrappers, in a bowl and use your finger tips to massage the mixture together until well combined
• Pinch approximately 1 tablespoon of the mixture and place in the centre of a wonton wrapper
• Pinch the 4 shortest edges up and then roughly bring the point over to form the small dim sim
• Repeat until all the mixture is used
• Place the Dim sims next to each other but not touching under a tea towel so they do not dry out while forming the remaining dim sims
• To steam the dim sims place in a bamboo steamed basket with at least cm between each dim sim to allow the steam to easily circulate
• Bring the water to a boil then place the steamer basket on top and steam for 8 minutes
• Serve immediately with your preferred dipping sauce

Nutritional Value per dim sim:

• Calories: 62
• Total fat: 2.4g
• Total carbohydrates: 5.4g
• Protein: 4.5g

Recipe Notes:

• Store covered in the fridge (cooked or uncooked) with a small gap between dim sims for a maximum of 2 days but best served freshly cooked
• Prepared but uncooked dimsims are freezer friendly to be cooked and consumed within 3 months
• Dipping sauce shown in sweet chilli sauce and soy sauce.

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.

Thai Red Curry Chicken Balls

Makes: 16

Ingredients:

• 4 slices wholemeal bread
• 1 cup protein enriched light milk
• 500g chicken mince
• 3 cloves garlic, finely grated 
• 1cm ginger, finely grated
• 2 tablespoons Thai red curry paste
• 1/2 medium onion, finely diced
• 1/4 cup shredded fresh coriander 
• 1 cup baby spinach, finely shredded

Method:

• Cut the crusts from the bread and discard
• Cut the bread into cubes and soak the cubes in the milk for a minimum of an hour
• Preheat an oven to 180 degrees Celsius and line 2 baking trays with a silicon mat or baking paper
• Using your finger tips to break up the soaked bread, add in the remaining ingredients and massage through your fingers until well combined
• Divide the mixture into 16 even portions and roughly shape into a ball shape then place on the prepared tray
• It is quiet a wet mixture so you are unable to roll into a tidy ball
• Bake in the preheated oven for 20 minutes

Nutritional Value per Ball:

• Calories: 88
• Total fat: 4.1g
• Total carbohydrates: 4.8g
• Protein: 7.8g

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.

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 & Corn Slice

Makes: 12 portions of mini loaves 

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1 x 400g can of creamed corn
• 1 cup wholemeal SR flour
• 100g chicken breast slices, shredded
• 6 garlic cloves, finely grated
• 1 large carrot, grated
• 1 large zucchini, grated 
• 1/2 large onion, finely diced
• 1 cup mozzarella cheese, grated
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees Celsius 
• Place the eggs, cottage cheese and creamed corn in a mixing bowl and lightly beat until well combined
• Place the remaining ingredients in another mixing bowl and combine well until all is well coated in the flour
• Pour the egg mixture over the filling mixture and combine well
• Spread the mixture out in a lined and greased brownie tin or spoon evenly between a sprayed silicon mini loaf tray
• Bake for 35-45 minutes
• Allow to cook in the tin/tray for 15 minutes before transferring to a wire rack to cool completely

Nutritional Value per portion:

• Calories: 158
• Total fat: 5.5g
• Total carbohydrates: 15.8g
• Protein: 10.9g

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.

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.