Chicken & Mushroom Quinoa Risotto

Serves: 6-8 small portions

Ingredients:

• 1 teaspoon rice bran oil
• 250g chicken mince 
• 70g cauliflower, grated
• 70g onion, finely diced
• 100g mushroom, roughly chopped
• 2 garlic cloves, finely diced
• 3 dried porcini mushroom pieces, finely chopped
• 3 chicken stock cubes
• 150g quinoa
• 2 1/4 cups water

Method:

• Place the oil, mince, cauliflower, onion, garlic and mushrooms in a saucepan and sauté for 5 minutes until the onions softens and the chicken is sealed
• Rinse the quinoa and then add to the saucepan with the stock cubes and the water
• Stir well then bring to the boil
• Give one more quick stir, place the lid on the saucepan and reduce the heat to a medium-low heat and simmer for 15 minutes 
• Remove from the heat, do not remove the lid – allow to sit for another 10 minutes
• Remove the lid and stir well before serving

Nutritional Value per serve (6 portions)

• Calories: 144
• Total fat: 9.4g
• Total carbohydrates: 7g
• Protein: 9.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• When reheating add a dash of water or stock to rehydrate
• Also delicious served cold as a salad
• This recipe is freezer friendly to be consumed within 3 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.

Baked Beef Italian Meatballs

Makes: 30 meatballs

Ingredients:

• 3 slices of wholemeal bread
• 1/2 cup light protein enriched milk
• 500g lean beef mince
• 1 cup light smooth ricotta cheese
• 1/2 cup grated parmesan cheese
• 3/4 cup shredded baby spinach
• 2 garlic cloves, finely diced
• 1 tablespoon tomato paste
• 1 tablespoon dried Italian seasoning

Method:

• Remove the crusts from the bread and disgard
• Cube the bread and pour the milk over the bread cubes and squash down until it is fully covered
• Allow the bread and milk to sit for 60 minutes
• Use your finger tips to crumble the soaked bread, add in the remaining ingredients into the mixing bowl and use your fingers to combine well
• Using damp hands roll approximately 1 tablespoon of the mixture into a ball and place on a lined baking tray
• Repeat until all the mixture has been rolled into balls
• Bake in a preheated 180 degree Celsius oven for 20 minutes.

Nutritional Value per meatball:

• Calories: 73
• Total Fat: 4.7g
• Cholesterol: 16.3mg
• Sodium: 71.8mg
• Potassium: 56.2mg
• Total Carbohydrates: 2g
• Dietary Fibre: 0.2g
• Protein: 5.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months

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.

Cottage Cheese Frittata

Makes: 9

Ingredients:

• 3/4 cup butternut pumpkin, chopped in 1/2cm cubes
• 1/2 cup shredded baby spinach
• 1/2 cup mushrooms, thinly sliced and roughly chopped
• 1/2 cup cherry tomatoes, diced
• 3 garlic cloves, finely diced
• 1 cup low fat cottage cheese
• 1/4 cup grated parmesan cheese
• 4 large or 6 small eggs, lightly beaten

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Spread the diced pumpkin over the tray and lightly spray with cooking spray
• Roast the pumpkin for 15 minutes
• While the pumpkin is roasting prepared the remaining ingredients
• In a mixing bowl combine all the vegetables, garlic, cottage cheese and parmesan
• Add in the lightly beaten eggs and stir until well combined
• Evenly spread the mixture into silicon muffin trays that have been sprayed with cooking spray
• Cook in the preheated oven for 30 minutes
• Allow to cool in the muffin tray for 10 minutes
• Pop the frittatas out of the silicon cases and allow to cool on a wire rack

Nutritional Information per serve:

• Calories: 89.5
• Total Fat: 3.7g
• Cholesterol: 118.9mg
• Sodium: 195.6mg
• Total Carbs: 3.2g
• Dietary Fibre: 0.6g
• Protein: 8.7g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of five (5) days
• This recipe is freezer friendly.  For best results individually wrap in plastic wrap to be consumed within 3 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.

Beef Cheek Casserole 

Serves: 4

Ingredients:

• 4 beef cheeks
• 1 portion C4K Kitchen’s French Onion Soup Mix
• 1 large carrot, diced
• 1 large onion, dived
• 1 red capsicum, diced
• 1 celery stalk, diced
• 4 garlic cloves, finely diced
• 1 cup C4K Kitchen’s Mummas Magic Sauce
• 1 cup beef stock
• 2 bay leaves
• 2 tablespoon corn flour

Method:

• In a hot frying pan seal your beef cheeks on both sides only well caramelised 
• Place in the slow cooker bowl, sprinkle with the French onion soup mix and turn the cheeks to well coat with the soup mix
• Add in all other ingredients except the corn flour and gently stir until well combine
• Cook on LOW for 6-8 hours or HIGH for 4 hours
• 30 minutes before serving turn up your slow cooker to high
• Create a paste with the corn flour and water and add the corn flour paste through the Casserole to thicken, stir until evenly mixed through and the sauce thickens 
• Serve on a bed of mash and if desired a side serve of crispy green beans or broccoli

Recipe Notes:

• Store in the fridge covered 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.

Classic Tuna Mornay

Serves:6-8

Ingredients:

• 700g potatoes
• 1 tablespoon butter
• 1 tablespoon milk
• 1/2 teaspoon salt
• 1 stalk celery, finely diced
• 1 small onion, diced
• 4 garlic clove, finely diced 
• 2 teaspoon rice bran oil
• 1 tablespoon butter
• 1 tablespoon plain flour
• Up to 2 cups milk
• 1 x 400g creamed corn
• 425g can tuna in spring water, drained
• 3/4 cup breadcrumbs
• 1 1/2 cups grated cheese

Method:

• Peel and dice the potatoes to a similar sauce, simmer in lightly salted water until cooked through
• Drain the potatoes, add in the 1 tablespoon butter, 1 tablespoon milk and salt into the potatoes and then mash to your preferred consistency set aside to cool
• Preheat your oven to 180 degrees Celsius 
• Heat the oil in a heavy based frying pan over a medium heat and add in the onion, celery and garlic satueing until the onion softens
• Add in the last tablespoon of butter and melt
• Once melted add in the flour and stir evenly through the butter, onion, celery & garlic cooking the flour out for approximately 2-3 minutes
• Gradually add in the milk using a fork to regularly stir the sauce to prevent any lumps forming, continue to add milk until you get a thick white sauce a similar consistency to the mashed potato
• To the mash potato add the sauce, creamed corn and the drained and shredded tuna stirring until well combined
• Pour the mixture into a lasagne dish then evenly sprinkle the breadcrumbs and the cheese over the top
• Bake in the pre-heated oven for 15-20 minutes or until the cheese is golden.

Recipes Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• To add more filler into this dish you can add up to 2 cups of cooked rice
• The tuna can be replaced with left over roast chicken for a delicious chicken Mornay

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 Satay

Serves: 4

Ingredients:

• 600g chicken breast, thinly sliced
• 1 large onion, diced
• 3 cloves garlic, finely diced
• 1/2 teaspoon freshly grated ginger
• 1 tablespoon rice bran oil
• 3 tablespoons smooth peanut butter
• 1 tablespoon curry powder
• 1 tablespoon soy sauce
• 1 teaspoon turmeric 
• 400g can coconut cream
• Up to 1/2 cup chicken stock (as required)

Method:

• Heat the oil in a heavy based frying pan over a medium heat and brown the chicken until sealed then remove from the frying pan
• Add in the onion, garlic and ginger and sauté in the frying pain until the onion softens, approximately 3-5 minutes
• Return the chicken to the pan adding in the peanut butter, curry powder, turmeric and soy sauce and stir until the peanut butter melts and the chicken is evenly and well coated
• Pour in the coconut cream and simmer for 10 minutes to allow the chicken to cook through and the flavours to infuse, add in the chicken stock gradually as required to get the sauce to your preferred consistency
• Serve with your choice of fried or steamed rice topped with some fresh chilli and coriander.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed with 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 Spring Rolls

Makes: approximately 24

Ingredients:

• 1 packet frozen spring roll wrappers, defrosted
• 2 teaspoons sesame oil
• 500g pork mince
• 1 tablespoon rice bran oil
• 4 cloves garlic, finely grated
• 2cm fresh ginger, finely grated
• 1 carrot, grated
• 1 zucchini, grated with excess juices squeezed out
• 1/4 head broccoli (including stem), grated
• 1/8 head cauliflower (including stem), grated
• 1/2 bunch spring onion, finely sliced
• 4 mushrooms, grated
• 1 cup finely shredded wombok
• 1 cup bean sprouts 
• 2 tablespoons oyster sauce
• 1 tablespoon soy sauce
• 1 tablespoon fish sauce 
• 1 teaspoon corn flour 

Method:

• Heat the sesame oil in a heavy based frying pan or wok over a medium heat
• Brown the mince ensuring you break up into fine pieces during the cooking process
• Pour the mince into a plate lined with paper towel so all the excess juices and fat is absorbed out if the meat 
• Heat the rice bean oil in the same frying pan/wok
• Add in all the vegetables except the wombok and bean sprouts and sauté until the vegetables have wilted
• Add in the wombok, bean sprouts and the three sauces and sauté until the cabbage has wilted and the mixture comes together
• Remove from the heat, then stir through the mince to the vegetable mix until well combined
• If there appears to be any excess liquid in this mixture,drain it off
• Allow to cool slightly
• In a small mixing bowl combine the corn flour with 1 tablespoon water to create a paste and set aside
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• Place 2 tablespoons of mixture about 2cm up from the point closest to you and evenly spread to approximately 8-10cm in length, try to limit the movement of the mixture to minimise tears in the wrappers
• Fold the point closest to you over the filling and then fold the two side points over the filling so that the edges are either even or smaller than the filling
• Very gently roll the partially covered filling into the final spring roll shape, ensuring you apply an even but gentle pressure so the wrapper doesn’t tear
• To seal your spring roll use your fingers to dampen the closing tip of the wrapper with the corn flour paste 
• Repeat until all the mixture is used
• To cook your spring rolls either deep fry or shallow fry until your spring roll is golden and crispy.

Recipe Notes:

• Best serve freshly cooked but can be stored in the fridge covered up to 3 days
• Prepared but uncooked spring rolls are freezer friendly to be consumed within 3 months
• Picture shown has the spring rolls served with C4K Fried Ruce with the excess spring roll filling stirred through.

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.

Slimmers Wonton Soup

Serves: 1

Dumpling Ingredients:

• 500g chicken mince
• 1/4 cup shredded coriander
• 1 cup shredded wombok
• 2 spring onions, finely sliced
• 3 garlic cloves, finely grated
• 1cm ginger, finely grated
• 1 egg white
• 1 tablespoon oyster sauce
• 2 teaspoons soy sauce
• 1 teaspoon sesame oil
• 1 packet wonton wrappers

Soup ingredients:

• 2 1/2 cups water
• 2 chicken stock cubes
• 2 garlic cloves, finely grated
• 1cm ginger, finely grated
• 1 head Asian green, halved
• 1/2 carrot, julienne
• 1 spring onion, finely sliced
• 2 mushrooms, finely sliced
• 1 red long chilli, seeds removed and thinly sliced
• 5 or 6 dumplings

Dumplings method:

• Place all ingredients, except the wrappers in a mixing bowl
• Using your fingers to massage the mixture through your fingertips until well combine
• Lay one of the wonton wrappers on a clean dry tea towel
• Place 1 tablespoon of mixture in the middle of the wrapper
• Dip your finger in water and dampen along the edge of two adjoining sides
• Fold the wrapper over to form a triangle pressing together one damp edge with one dry edge until sealed
• Wrap the two points crossing over the front of of the dumpling sealing the point with your dampened finger
• Lay the dumpling on paper towel and repeat the process
• When placing the second dumpling down allow a gap between the dumplings to keep the wrappers in tack
• This recipe makes approximately 30 dumplings
• Reserve one portion of dumplings to make your soup and freeze the remaining dumplings for another occasion.
• 

Soup Ingredients:

• Place the water, stock cubes, garlic and ginger into a saucepan and simmer until the cubes have dissolved, approximately 5 minutes
• Add in the Asian head to the saucepan and simmer for 3 minutes
• Add in the remaining ingredients, including the dumplings
• Simmer the soup for 10 minutes over a medium-low heat until the dumplings have risen to the top
• Serve immediately

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.