Malaysian Chicken Soup

Serves: 2 or 6 Bariatric portions

Ingredients:

• 2 teaspoons rice bran oil
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely sliced
• 2cm ginger, finely sliced
• 250g chicken breast, finely sliced
• 1 cup chicken stock
• 2 large tomatoes, diced
• 1 tablespoon tomato paste
• 1 cup shredded cabbage
• 1/2 long red chilli, finely sliced
• 400ml can light coconut milk

Method:

• Place the oil in the bottom of a soup pot and heat the oil
• Sauté the onion, celery, garlic and ginger for 2 minutes until softened
• Add in the chicken and sauté until just sealed
• Add in the chicken stock, tomatoes, tomato paste, cabbage, red chilli and coconut and bring the pot to a boil
• Place a lid on the saucepan and simmer for 20 minutes
• One simmered serve as is or topped with some freshly chopped coriander

Nutritional Value per portion (6):

• Calories: 164
• Total fat: 9.6g
• Total carbohydrates: 4.2g
• Sugars: 2g
• Protein: 13.2g

Recipe Notes:

• Soup to be stored covered in the fridge and to be consumed within 2 days
• Recipe is freezer friendly to be consumed within 3 months
• For a vegetarian alternative substitute the chicken for tofu

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.

Maple Glazed Ribs
Serves: 4

Ingredients

• 4 portions ribs
• 1 large onion
• 1 cup apple juice
• 2 tablespoons maple syrup

Rub Ingredients:

• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon brown sugar
• 1 tablespoon salt
• 1 teaspoon ground pepper
• 1 teaspoon Cajun seasoning
• 1 teaspoon instant coffee
• 1 teaspoon ground ginger
• 1/2 teaspoon ground chilli

Method:

• Place all of the dry rub ingredients into a small mixing bowl and combine well
• Peel your onion and slice into quarters horizontally and loosely place the large onion rings over the bottom off your slow cooker bowl
• Add in the apple juice to the slow cooker bowl
• Use your hands to generously rub the spice mix over both sides of the ribs until very well coated and place them in the slow cooker bowl to sit on top of the onion rings
• Place the lid on the slow cooker and cook on LOW for 6-8 hours
• Remove very gently from the slow cooker bowl and place on a baking tray lined with baking paper
• Tip the liquid out of the slow cooker bowl into a small saucepan and add in the maple syrup, simmer for about 10-15 minutes until thick and gooey
• Evenly spread the maple glaze over the ribs and then place the ribs under the grill for 10 minutes until the glaze is golden and bubble

Recipe Notes:

• Store Covered in the fridge for no longer than 3 days
• This recipes is not suitable for the freezer

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.

 
Sweet Potato Chilli Hash

Serves: 1

Ingredients:

• 1 small sweet potato, approximately 150g, peeled and grated
• 1/2 small onion, finely diced
• 1/2 small red capsicum, finely diced
• 1/2 small long red chilli, finely diced
• 1 teaspoon minced garlic
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 2 teaspoon rice bran oil
• 1 tablespoon fresh coriander
• 1 C4K Kitchen’s Perfect Poached Egg

Method:

• Heat the oil in a heavy based frying pan and add in the onion, capsicum and chilli and stir fry for 2 minutes until the onion softens
• Add in the grated sweet potato and the spices and stir fry for another 2 minutes or until aromatic
• Add in 2 tablespoons of water and reduce the heat to cook through while you poach your egg in accordance with the C4K Kitchen’s Perfect Poached Egg recipe
• Plate the hash up, top with your poached egg and fresh coriander

Recipe Notes:

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

Salt and Pepper Squid

Serves: 4

Ingredients:

• 2 large or 3 small squid tubes
• 1/2 cup plain flour
• 1 teaspoon salt
• 1 teaspoon ground white pepper
• 1 teaspoon Chinese five spice
• 1/4 teaspoon ground chilli powder

Method:

• Rinse the squid tubes in lightly salted water and then pat dry with some paper towel
• Cut the squid into the desired shape or rings from the tube
• Place all the remaining ingredients in a zip lock bag or a Tupperware container with a secure lid, seal and shake well to combine
• Place about 1/3 of the squid pieces into the bag/container, securely seal and shake very well to ensure all the pieces are well coated in the seasoning.
• Heat about 1cm of vegetable oil in a heavy based frying pan to very hot
• Remove the squid from the bag/container shaking off any excess flour and place into the hot oil making sure you don’t over crowd the pan leaving room between each piece of squid
• Cook for 1-2 minutes until golden and then turn over cooking for another 1-2 minutes then remove from the frying and place on some paper towel to absorb excess oil
• Repeat the coating and cooking process with the remaining squid pieces
• Serve with your choice of dipping sauce.

Recipe Notes:

• Stored covered in the fridge for the maximum of 2 days, however best served fresh
• 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.

Rotisserie Chicken

Ingredients:

• 1 whole chicken
• 2 tablespoons chicken stock powder
• 1 tablespoon soy sauce

Marinade Ingredients:

• 1/4 cup rice bran oil
• 1/4 soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon chicken stock
• 1 teaspoon paprika

Method:

• Place the chicken in a large mixing bowl and rub the surface of the chicken all over with the chicken stock powder then cover with water and mix in the tablespoon of soy sauce, cover with glad wrap and sit for a minimum of 3 hours but not longer than 5 hours
• Preheat the oven to 180 degrees Celsius
• Place the remaining ingredients into a small mixing bowl and whisk together until well combined
• Remove the chicken from the mixing bowl and place a empty soft drink can into the cavity of the chicken
• Use the can to stand the chicken up in a roasting tray and baste the chicken well using marinade
• Place in the oven and roast for 30 minutes for ever 500g of weight ensuring you baste the chicken evenly all over the chicken for 15 minutes
• Remove the chicken from the oven, remove the can from the chicken and allow to sit for 10 minutes before carving.

Recipe Notes:

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

Roast Tomato and Garlic Soup

Serves: 4-6

Ingredients:

• 2kg tomatoes, juice or sauce tomatoes
• 2 small red capsicums
• 2 small red onions
• 1 full garlic bulb
• 2 tablespoon mixed herbs
• 2 litres of chicken of vegetable stock
• Salt and pepper, to taste

Method:

• Preheat the oven to 180 degrees Celsius
• Chop tomatoes into halves or quarter, core and chop red capsicums into large chunks, peel and halve the red onions and leave the garlic bulb whole and cut in half horizontally. Place everything into a heavy based roasting dish. Sprinkle eventually with the oil and the mixed herbs.
• Roast in the oven for 30-45 minutes until the tomatoes are sticky and golden on the surface.
• Remove the garlic bulbs and the pour everything else into a stock/soup pot and cover with 2 litres of vegetable stock. Simmer for 30 minutes
• Prior to starting the next step you will need to prepare and get your damper in the oven for both to be finished at the same time
• Use a hand held stick blender to completely blitz the contents of the pot until completely smooth. Return to the stove top and continue to simmer for another 30 minutes or until the soup has reduced to your preferred thickness.

Recipe Notes:

• Store covered in the fridge for the 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.

Roast Pumpkin and Chicken Risotto

Serves: 4-6

Ingredients:

• 400g butternut pumpkin
• 600g chicken breast
• 1/2 leek
• 1 tablespoon minced garlic
• 1 cup Arborio rice
• 2 teaspoons chicken stock powder
• 4 cups water
• 100g mushrooms
• 60g baby spinach leaves
• 3/4 cup grated parmesan cheese (optional)

Method:

• Preheat your oven to 180 degrees Celsius
• Peel and dice the pumpkin into about 1-1.5cm cubes and roast for 30 minutes until they start getting golden and dewy, remove from the oven and set aside
• Prepare all of the other ingredients; finely chop the leek, cut the chicken into cubes the same size as the pumpkin, finely dice the mushrooms and roughly chop the baby spinach
• In stock pot add in tablespoon rice bran oil, garlic and leek and sauté the leek until because wilted, add in the chicken then continue to stir until all the chicken is browned off and sealed then add the rice stirring for a couple minutes to heat the rice
• Pour in 1 cup of water and the 2 chicken stock pots and continue to stir to stop the ingredients from sticking to the bottom of the pan, add in another cup of liquid and also add in the roast pumpkin and the mushrooms.
• Continue to stir regularly to ensure that risotto doesn’t stick. Once 80% of the liquid has been absorbed continue to add water ½ cup at a time allowing to reabsorb until before adding in more water
• Remove the pot from the heat, stir through the baby spinach and parmesan cheese
• Sit covered for 5 minutes to allow the flavours to infuse and settle before serving.

Recipe Notes:

• For a quick version of this recipe put the 1cm cubes of pumpkin into the risotto without roasting at the same point as you add the onion, garlic and leek.
• Store covered in the fridge for a maximum of 2 days
• 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.

Roast Pork

Ingredients:

• 1 pork roast, 1.7-2kg
• 2 teaspoons garlic powder
• 2 teaspoons salt

Method:

• Preheat your oven to 230 degrees Celsius
• Place your pork roast on a cake cooling rack over your sink
• Boil a full kettle and then pour the boiling water over the rind of the pork roast
• Use paper towel to pat the pork rind dry and then evenly sprinkle the rind with the garlic powder and the salt
• Place in the oven and roast for 20 minutes
• Reduce the heat of the oven to 180 degrees Celsius and cook the roast for 30 minutes for every 500g of pork
• Once the roasting time is complete remove from the oven and allow to roast to sit for at least 10 minutes before carving.

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days
• This recipe is 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.

Quick Spanish Beef

Serves: 4

Ingredients:

• 500g beef mince
• 1 onion, finely diced
• 1 portions of C4K Kitchen’s Mumma’s Magic Sauce (approx. 700-800ml)
• 1 large green apple, peeled cored and grated
• 1 teaspoon curry powder
• 70g tomato relish
• 2 tablespoons sultanas
• 1 tablespoon corn flour
• 2 cups rice

Method:

• Heat 1 tablespoon of rice brain oil in a large heavy based frying pan, add in the mince and onion and use your wooden spoon to break up the mince as it is browning
• Once the mince is brown and onions are translucent add in the apples and sauté for another 2 minutes
• Add in the curry powder and salt & pepper to taste, fry off until aromatic
• Pour in Mumma’s Magic Sauce and heat through
• Stir through the tomato relish and sultanas, simmer at a low heat while you are cooking the rice.
• If your sauce requires thickening use the tablespoon of cornflour and mix with a tablespoon of water to form a paste and stir through. Simmer for a couple of minutes to cook off the flour.

Recipe Notes:

Þ Store covered in the fridge for the maximum of 3 days

Þ This recipe is freezer friendly without the rice

Þ Best way to cook rice:

• Place your rice in a sieve and rinse well with some cold water
• Add 4 ½ cups of water to a saucepan and bring to the boil. Once the pot is boiling add in the 2 cups of rice
• Once the pot has returned to the boil, reduce to a simmer and cover the pot with a lid and simmer for 10 minutes
• Turn off the heat after 10 minutes and leave the rice sit covered for at least 5 minutes or until ready to serve
• Fluff up your rice with a fork prior to serving.

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.

Pumpkin Soup

Serves: 6-8

Ingredients:

• 1.5kg pumpkin
• 2 medium potatoes
• 1 small sweet potato
• 1 onion
• 1/4 head cauliflower
• 4 litres chicken or vegetable stock
• 1 tablespoon minced garlic
• 1 teaspoon nutmeg
• Salt & pepper, to taste
• 300ml thickened cream

Method:

• Peel and roughly chop all vegetables into about 2cm pieces and place in a large soup pot with the minced garlic
• Our the chicken stock over the vegetables, if the stock does not cover the vegetable add enough water so the vegetables are just covered
• Bring to the boil and then simmer, with the lid off, for 20 minutes until all the vegetables are soft
• Use a stick blender to process the soup until smooth and add salt & pepper to taste
• Add in the nutmeg and cream stirring though until well combined and serve.

Recipes Notes:

Þ You can use any variety of pumpkin. I prefer about 1kg of butternut and 500g of jap pumpkin

Þ Picture shown with an additional tablespoon thickened cream stirred through

Þ For a healthier alternative to cream you can use 1 cup of natural yoghurt

Þ Store covered in the fridge for a maximum of 3 days

Þ 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.