Opti-Kebabs

Makes: 8 kebabs

Ingredients:

• 8 cherry tomatoes
• 1 small red onion
• 1 small zucchini
• 1 small red capsicum
• 1/2 small eggplant
• 4 small button squash (summer squash)
• 4 mushrooms
• 2 cloves garlic
• 1 tablespoons salt reduced soy sauce
• 1 teaspoon lemon juice

Method:

• Soak 8 wooden skewers in water while you prepare the vegetables
• Chop the onion into 8 even sized wedges
• Chop the zucchini, eggplant and red capsicum into 8 similar sized pieces
• Halve the mushrooms and button squash
• Place the zucchini, eggplant and button squash in a microwave safe container with 1/2 tablespoon water and microwave for 60-90 seconds to slightly soften the vegetables
• Transfer all the vegetables to an zip lock bags and add in the finely diced garlic, lemon juice and soy sauce, seal the bag and shake well
• Allow to sit for a minimum of 2 hours
• Thread the vegetables onto the soaked wooden skewer evenly having 1 piece of each vegetable per skewer in your preferred ordering
• Cook the skewers on a hot BBQ or grill until charred and the vegetables are cool through to suit your preferences.

Nutritional Value per Kebab:

• Calories: 25
• Total fats: 0.3g
• Total carbohydrates: 4.7g
• Sugars: 3.2g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• Best served freshly cooked
• Delicious when served with the C4K Kitchen's Roasted Vegetable Dip as a dipping sauce (as pictured)

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.

Vegetable Ratatouille

Serves: 6-8

Ingredients:

• 
1 onion, diced
• 1 celery stalk, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1 small eggplant, diced
• 1 red capsicum, diced
• 4 garlic cloves
• 400g can crushed peeled tomatoes
• 1 cup sliced green beans
• 2 tomatoes, diced
• Handful fresh basil

Method:

• Place all the ingredients except the beans and fresh tomatoes into a slow cooker bowl and stir until combined
• Cook on LOW for 5 hours or HIGH for 3 hours
• Add in the beans and cook on LOW for another 60 minutes or HIGH for 30 minutes
• Stir through the fresh tomato and basil then bring to temperature

Nutritonal Value per serve (8):

• Calories: 36
• Total fats: 0.3g
• Total carbohydrates: 7.8g
• Sugars: 4.8g
• Protein: 1.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Recipe can also be simmered on the stovetop until the vegetable are cooked through however it delivers the best flavour when slow cooked.

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.

Curried Minced Vegetables 

Makes: 6-8 small portions

Ingredients:

• 1 teaspoon olive oil
• 1 onion, finely diced
• 1/2 leek, finely shredded
• 1 stalk celery, finely diced
• 4 garlic cloves, finely diced
• 
1 tablespoon fresh grated ginger
• 1 carrot, grated
• 1 zucchini, grated
• 150g cauliflower, grated
• 150g broccoli, grated
• 1 small eggplant, grated
• 4 button mushrooms, finely diced
• 1 cup wombok, finely shredded
• 1/4 cup flat leaf parsley, shredded
• 1 long red chilli, finely diced (optional)
• 
1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika

Method:

• Place the oil in a heavy based frying pan and sauté the onion, leek and celery for 1-2 minutes until slightly softened
• Add in the garlic and ginger sautéing for a further 1-2 minutes
• Add in all remaining vegetables and add 1-2 tablespoons water, cover and steam the vegetables over a medium-low heat for about 5-8 minutes stirring occasionally and adding more water in small amounts if there is no moisture as required
• Remove the lid and add in the curry powder and spices stirring through so well combined and fry off for 1-2 minutes until the spices are cooked through and aromatic.

Serving Suggestions:

• Serve on its own
• As pictured, in a lettuce cup
• As pictured, use as stuffing for a roasted mushroom or tomato shell
• Use as a stuffing for roasted zucchini boat 
Serve rolled in a sushi/ nori sheet (if allowed on your program)
• Serve tossed through konjac noodles (if allowed on your program)
• Serve topped with a poached egg (not during the Opti-intense program)

Nutritional Value per portion (8):

• Calories: 57
• Total fats: 1.1g
• Total carbohydrates: 9.4g
• Sugars: 3.8g
• Protein: 2.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• All vegetables are interchangeable with any vegetable of your preference or within the Opti-approved list either finely diced, grated or shredded.

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.

Lemon Garlic Ginger Chicken Tenderloins

Makes: 6 Tenderloins 

Ingredients:

• 6 Chicken Tenderloins, approximately 40g each
• 3 garlic cloves, finely diced
• 1 tablespoon finely grated fresh ginger
• 1 tablespoon lemon juice
• 1 teaspoon celery salt

Method:

• Place the Chicken Tenderloins in a ziplock bag 
• Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders are well coated
• Sit in the fridge for a minimum of 4 hours but preferably overnight
• To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin:

• Calories: 61
• Total fat: 0.5g
• Total carbohydrates: 0.9g
• Sugars: 0.1g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, either raw on marinade or cooked

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.

Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• 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.

Beef and Mushroom Soup

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 1 packet French onion soup mix
• 1 onion, chopped
• 1 celery stalk, chopped
• 4 garlic cloves, finely chopped
• 2 beef stock cubes
• 400ml condensed tomato soup
• 400g can sliced champignons
• 6 button mushrooms, thinly sliced
• 2 tablespoons Worcestershire sauce

Method:

• Place the chuck steak in the slow cooker bowl and roll in the French onion soup mix until well coated
• Top with the onion, celery, garlic, stock cubes, tomato soup and add 2 cups water
• Cook on LOW for 5 hours of HIGH for 2 and half hours
• Add the champignons, button mushrooms and Worcestershire sauce stirring well to break up the meat
• Cook on LOW for another 60 minutes or LOW for 30 minutes

Nutritional Value per serve (12):

• Calories: 129
• Total fat: 4.5g
• Total carbohydrates: 5.4g
• Sugars: 4g
• Protein: 13.2g

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.

Cheese and Bacon Sauce

Serves: 4-6 or 10 Bariatric portions (approximately 2 tablespoons)

Ingreidents:

• 150g diced bacon
• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 2 tablespoons butter
• 2 tablespoons plain flour
• 2 cups skim milk
• 1/4 cup grated Parmesan cheese
• 3/4 cup grated tasty cheese

Method:

• Place the bacon, onion, garlic and butter in a frying pan and sauté for 2-3 minutes until the onion softens
• Add the flour and stir into the melted butter making a paste and cook off the flour for approximately 2 minutes
• Add the milk on gradually over a medium low heat continually stirring to ensure you end up with a smooth sauce
• Add the milk in until you reach your desired consistency
• Add in the grated cheeses and stir through until melted and well combined.

Nutritional Value per portion (10):

• Calories: 130
• Total fat: 9.3g
• Total carbohydrates: 2.8g
• Sugars: 2.3g
• Protein: 8.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• When reheating the sauce it way need to be dehydrated with some additional milk.

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 Zucchini Balls

Makes: 20 balls

Ingredients:

• 1 onion
• 1 celery stalk
• 1 medium zucchini
• 4 garlic cloves
• 2 egg yolks
• 500g chicken mince
• 1 cup breadcrumbs 

Method: 

• Roughly chop the onion, celery, zucchini and garlic and place in a food processor with the egg yolks and process until you have a smooth paste
• Add the paste into a mixing bowl with the chicken mince and breadcrumbs and using your finger tips to massage the mixture until well combined
• Roll the mixture into 20 even sized balls, approximately heaped tablespoons mixture each 
• Cook your preferred method until cooked through. Options include; pan fry in cooking spray (as seen in picture), oven baked, air fryed or simmer in your choice of sauce.

Nutritional Value per Ball:

• Calories: 63
• Total fats: 2.2g
• Total carbohydrates: 4.9g
• Sugars: 0.4g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Can be frozen cooked or prepared and uncooked

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 Tikka Masala

Makes: 4 serves or 12 Bariatric serves

Ingredients:

• 3/4 cup chicken stock
• 2 tablespoons butter
• 6 garlic cloves 
• 1cm fresh ginger, peeled and roughly chopped 
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin 
• 1 teaspoon ground cardamom
• 1/2 teaspoon ground chilli powder (optional)
• 1/4 cup fresh coriander
• 700g chicken thighs
• 1 onion, finely diced
• 1 celery stalk, finely diced
• 200g pumpkin, diced
• 400ml can condensed tomato soup
• 1 tablespoon tomato paste
• 1/2 cup natural yoghurt 

Method: 

• Place the butter in a blender with the garlic, ginger, all of the spices, coriander and 3 tablespoons of the chicken stock and process until smooth and well combined 
• Toast the spice mix in a frying pan until aromatic 
• Pour the spice mix into the slow cooker bowl, add the chicken thigh fillets in whole tossing so coated into the spice mix
• Top with the vegetables, tomato soup, tomato paste and remaining stock gently stir
• Cook on LOW for 6-8 hours or HIGH for 3 hours
• Turn off the temperature then add the yoghurt in and stir the contents of the slow cooker to break up the chicken pieces.
• Serve with your choice of rice or naan.

Nutritional Value per portion (12):

• Calories:  131
• Total fats: 4.8g
• Total carbohydrates: 9.2g
• Sugars: 4.3g
• Protein: 14.1g

Recipe Notes:

• Store covered 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.

Chicken & Vegetable Spring Rolls

Make: 8 large or 32 mini spring rolls

Ingreidents:

• 1 carrot, grated
• 1 small zucchini, grated
• 4 spring onions
• 2 cups shredded wombok (Chinese cabbage)
• 100g enoki mushrooms
• 1 tablespoons fresh grated ginger
• 4 garlic cloves, finely grated
• 1 long red chilli, finely diced (optional)
• 2 teaspoons sesame oil
• 500g chicken mince
• 8 spring roll wrappers, defrosted

Method:

• Grate the zucchini and carrot squeezing out the excess juices then add to a saucepan with the sesame oil and stir until well coated
• Add in the onion, wombok, mushrooms, ginger, garlic and chilli to the saucepan and over a medium heat until the cabbage softens, approximately 2 minutes
• Add in the chicken mince and break up as fine as possible while browning the mince, approximately 5 minutes
• Set aside to cool slightly so it’s easier to handle
• To make the mini spring rolls cut a spring roll wrapper into 4 equal sizes squares
• Lay your first spring roll wrapper in a diamond shape in front of you on a clean and dry surface area
• To make the mini spring rolls place 1 tablespoon of the mixture about 1cm up from the point closest to you and evenly spread to approximately across 2/3 of the -width, 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 water
• Repeat until all the mixture is used
• To make the large spring rolls follow the same method using 4 tablespoons of the filing mixture placing 2-3cm from the point closest to you.
• Make your choice to deep fry, shallow fry or air fryer until golden and crispy.

Nutritional Value per Mini spring roll:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 4.4g
• Sugars: 0.8g
• Protein: 4g

Recipe Notes:

• Picturse shown serves with protein Enriched Satay Sauce
• Best serve freshly cooked but can be stored in the fridge covered up to 2 days
• Can be frozen uncooked to cook at a later occasion
• Nutritional Value is calculated for the uncooked version – the nutritional Value may change depend on how you choose to cook them

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.