Thai Chicken

Thai Chicken

Serves: 4 serves (or 10 bariatric portions)

Paste ingredients:

  • 1 small onion, roughly chopped
  • 1 long green chilli, roughly chopped
  • 4 garlic cloves
  • 1cm fresh ginger
  • 1 lemongrass stalk
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 3 tablespoons fish sauce
  • 3 tablespoons lime juice
  • 1 tablespoon brown sugar

Curry ingredients:

  • 1/2 tablespoon olive oil
  • 500g chicken breast, evenly chopped
  • 1 celery stalk, finely chopped
  • 1 small onion, finely chopped
  • 1 capsicum, thinly sliced
  • 2 tomatoes, thinly sliced
  • 1 cup green beans, in 1cm pieces
  • 400ml light coconut milk
  • 2 kaffir lime leaves
  • 1/2 cup fresh basil, roughly torn

Method:

  • Place all ingredients for the paste into a food processor and blend until smooth, then set aside
  • Heat the oil in the base of a heavy based saucepan
  • Add the onion and celery and sauté for 1-2 minutes until the onion becomes translucent
  • Add in the chicken cook for 2-3 minutes until the chicken is all sealed
  • Add in the paste and sauté until the chicken is coated and the paste is aromatic
  • Pour in the coconut milk, tomatoes, greens, capsicum and kaffir lime leave, you may need to add a small amount of water to ensure all the chicken is in fluids
  • Reduce the heat to a medium low heat. Place a lid on the saucepan and simmer for 15 minutes until the chicken is cooked through, this time may vary depending on how large the chicken pieces are cut.
  • Remove from the heat and stir through the basil leaves, allow to sit for 2 minutes to infuse the fresh herbs through the chicken then serve

Nutritional Value per bariatric portion:

  • Calories: 105
  • Total fats: 3.8g
  • Total carbohydrates: 4.8g
  • Sugars: 2.5g
  • Protein: 12.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Left overs make a delicious wonton pie filling

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.



Braised Steak and Onion

Braised Steak and Onion

Serves: 4 standard portions or 12 Bariatric portions

Ingredients:

  • 500g thinly sliced steak
  • 1 celery stalk, finely diced
  • 1 large onion, diced
  • 2 rasher bacon, diced
  • 3 garlic cloves, finely diced
  • 1 & 1/2 tablespoons butter
  • 1 & 1/2 tablespoons plain flour
  • 1 & 1/2 cup beef stock
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard

Method:

  • Sauté the onion, celery, garlic and bacon for 2-3 minutes until the onion has softened
  • Add in the steak and cook for 30-60 seconds each side until browned
  • Add the butter and plain flour to the frying pan and mix until the butter has melted a thick paste forms over all the contents of the pan
  • Add in the mustard, Worcestershire sauce and stock stirring for a couple minutes until it thickens
  • Simmer for 15-20 minutes, stirring regularly

Nutritional Value per Bariatric portion:

  • Calories: 126
  • Total fat: 7.4g
  • Total carbs: 2.7g
  • Sugars: 0.2g
  • Protein: 11.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly
  • Picture uses beef schnitzel steak
  • Left overs make delicious pie or wonton pie filling.

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 Rose Pasta Sauce

Chicken Rose Pasta Sauce

Serves: 4 standard or 12 Bariatric portions

Ingredients:

  • 600g chicken breast fillet, diced
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 400g can chopped whole peeled tomatoes
  • 400g can whole peeled cherry tomatoes
  • 1/2 cup smooth ricotta

Method:

  • Place the onion, celery and garlic in a heavy based frying pan with some cooking spray and sauté for 1-2 minutes until softened
  • Add in the diced chicken and toss over a high heat to seal the chicken
  • Add both cans of tomatoes and simmer for 15 minutes or until the chicken is cooked through, the time will vary depending on how large the chicken pieces are
  • Remove from the heat and stir through the ricotta, it may appear slightly grainy and curdled, this will depend on the thickness of the ricotta used but it is NOT curdled at all
  • Serve with your choice of pasta, spiral vegetables or any other side of your choice.

Nutritional Value per Serve (12):

  • Calories: 85
  • Total fat: 2.4g
  • Total carbohydrates: 3g
  • Sugars: 2.2g
  • Protein: 12.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months, it may require slight dehydration by adding a small amount of chicken stock when reheating.

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.



Ham & Ricotta Frittata

Ham & Ricotta Frittata

Makes: 6

Ingredients:

  • 4 eggs
  • 120g ham, finely shredded
  • 1/2 cup ricotta
  • 2 garlic cloves, finely diced

Method:

  • Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
  • Place the all ingredients in the a mixing bowl and whisk until well combined
  • Pour the batter evenly between the prepared muffin tray
  • Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
  • Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

  • Calories: 133
  • Total fat: 9.6g
  • Total carbohydrates: 1.9g
  • Sugars: 0.8g
  • Protein: 9.9g

Recipe Notes:

  • Delicious served both warm or cold
  • 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.



Cheesy Cauliflower and Broccoli Soup

Cheesy Cauliflower and Broccoli Soup

Serves: 2

Ingredients:

  • 100g Broccoli
  • 100g Cauliflower
  • 2 garlic cloves
  • 1 vegetable stock cube
  • 1 scoop (30g) pure protein powder
  • 1/4 cup smooth ricotta cheese
  • 2 tablespoons grated Parmesan cheese

Method:

  • Cut the Broccoli and Cauliflower into small even sized pieces place in a small saucepan with the garlic and stock cube
  • Add water so it is just level with the top of the vegetables and simmer until the vegetables are cooked through, the time will vary depending on how large the pieces are
  • Place the contents of the saucepan into a blender, cooking liquid included and process until smooth
  • Add in the protein powder, Ricotta cheese and Parmesan cheese and process further until smooth and creamy
  • Serve immediately

Nutritional Value per serve:

  • Calories: 156
  • Total fat: 4.1g
  • Total carbohydrates: 10.1g
  • Sugars: 3.9g
  • Protein: 19.7g

Recipe Notes:

  • Store covered in the fridge for up to 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.



Roast Sweet Potato & Carrot Soup

Roast Sweet Potato and Carrot Soup

Makes: 2 serves

Ingredients:

  • 1 small sweet potato
  • 1 small carrot
  • 3 garlic cloves
  • 1 cup chicken (or vegetable stock)
  • 1 scoop (30g) pure protein powder

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Cut the sweet potato and carrots to similar sizes and place on the tray with the garlic
  • Lightly spray with cooking oil and roast for 15-25 minutes, time will vary depending on the size of the vegetable pieces
  • Add the Roasted Vegetables, heated stock and protein powder into a blender and process until smooth
  • Serve immediately

Nutritional Value per serve:

  • Calories: 147
  • Total fat: 1.4g
  • Total carbohydrates: 15.6g
  • Sugars: 4.7g
  • Protein: 14.9g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • can be stored frozen for up ton6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from http://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



Apricot Chicken Sausage Rolls

Apricot Chicken Sausage Rolls

Makes: 28 portions

Ingredients:

  • 3 1/2 mountain bread wraps
  • 150g dried apricots
  • 500g chicken mince
  • 1 small onion, finely diced
  • 1 celery stalk, finely diced
  • 2 garlic cloves, finely diced
  • 150g sweet potato, grated
  • 1 egg
  • 1/2 packet French Onion Soup mix
  • 3 scoops (90g) pure protein powder

Method:

  • Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight
  • Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
  • Cut the mountain bread in half to create two even rectangles
  • Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid
  • All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
  • Divide the mixture into 7 even portions
  • Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Brush the other side with egg wash before folding over to complete the sausage roll
  • Place on the baking tray with the seal side down
  • Repeat with the remaining mountain bread and meat portions
  • Brush the tops of the sausage rolls with egg wash
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before cutting each roll into 4 even portions.

Nutritional Value per portion:

  • Calories: 66
  • Total fat: 1.4g
  • Total carbohydrates: 6.4g
  • Sugars: 3.2g
  • Protein: 7.1g

 

Recipe Notes:

  • Store covered 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 holly10 at checkout to get a 10% discount
  • Also delicious served cold

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.



Brazilian Chicken Curry

Brazilian Chicken Curry

Makes: 4 serves or 12 bariatric serves

Ingredients:

  • 600g chicken breast, evenly diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoons cayenne pepper (optional)
  • 2 teaspoons coconut oil
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 3 garlic cloves, finely diced
  • 1cm freshly ginger, grated
  • 1 fresh long green chilli, finely diced
  • 3 large tomatoes, finely diced
  • 400ml can coconut milk

Method:

  • Sprinkle the ground cumin, ground coriander, turmeric and cayenne pepper evenly over the chicken and gently toss until well coated
  • Heat a heavy based saucepan over a medium high heat and lightly spray with cooking spray
  • Add the chicken and toss until the chicken is browned and sealed
  • Remove the chicken from the saucepan and set aside
  • Add the coconut oil, onion, celery, garlic, ginger and chilli and sauté for 2-3 minutes until the onion becomes slightly translucent
  • Add in the chicken, fresh tomato and pour the coconut milk over the top
  • Simmer for 20 minutes or until the chicken is cooked through, the time will depend on how big your chicken pieces are.

Nutritional Value per portion (12):

  • Calories: 93
  • Total fat: 4.3g
  • Total carbohydrates: 1.4g
  • Sugars: 0.5g
  • Protein: 12.2g

Recipe Notes:

  • Store covered in the fridge for the maximum of 2 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 Baked Frittata

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

  • 300g pumpkin
  • 150g bacon, roughly diced
  • 50g baby spinach
  • 100g feta cheese, crumbled
  • 2 garlic cloves, finely chopped
  • 6 eggs
  • 150ml cream

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
  • Set aside to cool slightly
  • Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
  • Place the eggs and cream in a mixing bowl and whisk together until well combined
  • Add in all remaining ingredients and stir through
  • Evenly spoon the into he wells of silicon muffin tray
  • Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
  • Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
  • Alternatively serve warm.

Nutritional Value per Frittata:

  • Calories: 169
  • Total fat: 11g
  • Total carbohydrates: 4g
  • Sugars: 1.6g
  • Protein: 11.5g

 

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
  • Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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 & Vegetable Wonton Pies

Chicken & Vegetable Wonton Pies

Makes: 9

Ingredients:

  • 18 wonton wrappers
  • 250g chicken mince
  • 1/2 small onion, finely diced
  • 1/2 small celery stalk, finely diced
  • 1/2 small carrot, grated
  • 1/2 small zucchini, grated
  • 2 garlic cloves, finely grated
  • 1 tablespoons Worcestershire sauce
  • 1/2 cup chicken stock
  • Up to 2 tablespoons instant gravy powder

 

Method:

  • Preheat oven to 180 degrees and place the silicon muffin trays on a baking tray
  • Place the onion, celery and garlic in a saucepan with cooking spray and sauté for 1-2 minutes until the onion softens
  • Add the chicken, carrot and zucchini into the saucepan and using a wooden spoon to break up the mince as it seals.
  • Once the mince is broken up add the chicken stock and Worcestershire sauce and bring to the boil
  • Gradually add the instant gravy powder until the mixture thickens to a pie filling texture
  • Line 9 muffin tray wells with a wonton wrappers and spoon even portions of the mixture into the wontons
  • Place another wonton on the top pressing down the filling into the base wrapper and then fold the base wrapper into the top wrapper to fully seal the pies
  • Brush with egg wash or milk and bake for 20-25 minutes until golden brown
  • Allow to cool in muffin tray for 10 minutes before transferring to a wire rack to cool completely.

 

Nutritional Value per Pie:

  • Calories: 81
  • Total fat: 1.9g
  • Total carbohydrates: 8.9g
  • Sugars: 0.7g
  • Protein: 7.2g

 

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 2 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.