Protein Enriched Satay Sauce

Makes: 8 portions (approx 2 tablespoon per portion)

Ingredients:

• 165ml light coconut milk
• 3 tablespoons natural peanut butter
• 2 teaspoons curry powder
• 1 teaspoon honey
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 scoop (30g) pure protein powder

Method:

• Place the coconut milk, peanut butter, honey, curry powder and spices in a small saucepan and simmer over a low heat for ( minutes to cook off the spices and to melt the peanut butter
• Mix together in a blender the protein powder with 1/3 cup water until smooth
• Using a whisk to the whisk the sauce while you pour in the protein powder mix
• Whisk continually until smooth and evenly mixed and it comes to temperature, approximately 2 minutes

Nutritional Value per portion:

• Calories: 95
• Total fats: 5.5g
• Total carbohydrates: 4.7g
• Sugars: 2g
• Protein: 6.1g

Recipe Notes:

• Store covered in an airtight container in the fridge for up to 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Sauce can be served hot or cold
• 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.

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

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 shown has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• 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 & Cheese Wonton Ravioli

Makes: 3

Ingredients:

• 6 wonton wrappers
• 40g lean beef mince
• 1 teaspoon ricotta
• 1 teaspoon ground Parmesan
• 2 teaspoons finely chopped grated cheese
• 1 garlic clove, finely diced
• 1/3 scoop (10g) pure protein powder

Method:

• To prepare the filling place the mince, cheese, protein powder and garlic mixing until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place 1/3 of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked through.

Nutritional Value per Ravioli:

• Calories: 82
• Total fats: 1.5g
• Total carbohydrates: 9.1g
• Sugars: 0.1g
• Protein: 8g

Recipe Notes:

• Best served fresh
• Picture shown has served with basic tomato pasta sauce with grated cheese
• 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 Ragu

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 2 tablespoon Worcestershire sauce 
• 2 teaspoons Apple cider vinegar 
• 1 onion, diced
• 1 celery stalk, diced
• 1 small zucchini, diced
• 5 garlic cloves, finely diced
• 1 tablespoon dried Italian herbs 
• 2 beef stock cubes
• 1 x 400g chopped whole peeled tomatoes 
• 1/2 cup water

Method:

• Place the chuck steak in the base of the slow cooker bowl and pour the Worcestershire sauce and apple cider vinegar over the top massaging into both sides of the meat
• Top with the meat with the vegetables, garlic, herbs and stock cubes
• Pour the tomatoes and water over the contents of the slow cooker bowl and gently stir
• Cook on LOW for 8 hours or HIGH for 4 hour
• Using tongs to stir the Ragu until well combined and the meat has broken up
• Serve with your choice of pasta, mash or warm crusty bread.

Recipe Notes per portion (12):

• Calories: 101
• Total fat: 4.3g
• Total carbohydrates: 3.3g
• Sugars: 1.5g
• Protein: 12.2g

Recipe Notes:

• Store covered in the fridge for the maximum of 3 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.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops pure protein powder

Method:

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 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 befor 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 into portions and eating.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

Recipe Notes: 

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

Mexican Chicken Stacks

Serves: 6 or 15 Bariatric portions

Ingredients:

• 500g chicken mince
• 1 onion, finely diced
• 1 large carrot, grated
• 1 zucchini, grated
• 400g kidney beans, drained and rinsed
• 1 tablespoon minced garlic
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 800ml bottle passata 
• 5 light tortillas
• 3/4 cup grated cheese

Method:

• Heat 1 tablespoon of oil in a heavy based frying pan, sauté the garlic and onion until the onion starts to soften
• Add in the mince and all of the herbs and spices browning off the meat breaking up the mince with the wooden spoon while cooking
• Once the meat has browned and is sealed add in the grated vegetables, kidney beans and the passata, bring to the boil then reduce to a steady simmer and simmer uncovered for 10-15 minutes
• Preheat oven to 200 degrees Celsius and lightly grease a 20cm springform tin
• Place the first tortilla on the base of the prepared tin and top with 1/4 of the mince mixture placing the next tortilla on top, repeat until you have used all the mixture and top with the last tortilla, sprinkle the grated cheese evenly over the top tortilla
• Bake for 30-40 minutes or until the cheese is golden

Nutritional Value per portion (15):

• Calories: 207
• Total fat: 5.4g
• Total carbohydrates: 24g
• Sugars: 1.7g
• Protein: 15.8g

Recipe Notes:

• Store covered in the fridge for the maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Any extra filling can me baked in mini tortilla boats or wonton pies

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.

Tex-Mex Sausage Rolls 

Makes: 20 portions

Ingredients: 

• 5 mountain bread wraps 
• 500g lean beef mince 
• 435g can refried beans 
• 1 onion, finely diced 
• 4 garlic cloves, finely diced 
• 1 packet taco seasoning 
• 1 cup salsa (mild, medium or hot to suit your tastes)
• 1/2 cup breadcrumbs 
• 4 scoops (120g) pure protein powder 

Method: 

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 10 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 befor 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 into portions and eating.

Nutritional Value per portion:

• Calories: 110
• Total fat: 2.1g
• Tota carbohydrates: 8.7g
• Sugars: 0.7g
• Protein: 13g

Recipe Notes: 

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

Barley and Beef Cheeks

Serves: 4 or 12 Bariatric portions 

Ingredients:

• 4 beef cheeks
• 1 large onion, chopped
• 1 large carrot, chopped
• 1 celery stalk, chopped
• 1 zucchini, chopped
• 6 mushrooms, chopped
• 6 garlic cloves, finely chopped
• 2 sprigs Rosemary 
• 2 bay leaves
• 3 beef stock cubes
• 1/2 cup pearl barley
• 1 can whole peeled tomatoes
• 1 can water 

Method:

• Heat a heavy based frying pan over a medium-high heat and spray with cooking spray
• Seal the beef cheeks on both sides until they have a crispy exterior, approximately 2 minutes each side over medium-high heat
• Place all the vegetables and herbs in the base of the slow cooker bowl
• Top with the stock cubes and the barley
• Place the beef cheeks on the vegetables and then pour the tinned tomatoes then fill the can with water and pour over the top
• Cook on LOW for 8 hours or HIGH for 4 hours
• Serve with mash or streamed green vegetables.

Nutritional Value per Bariatric portion:

• Calories: 158
• Total fat: 4.6g
• Total carbohydrates: 6.1g
• Sugars: 1.3g
• Protein: 22.5g

Recipe Notes:

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

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 San Choy Bau

Makes: 5 Bariatric serves 

Ingredients:

• 5 lettuce cups
• 1 teaspoon sesame oil
• 250g chicken mince
• 1 small onion, dived
• 4 garlic cloves, finely diced
• 1cm fresh ginger, finely grated
• 1 long red chilli, finely diced (optional)
• 2 spring onions, finely sliced
• 1 small carrot, grated
• 1/2 zucchini, grated
• 1 tablespoon hoisin sauce
• 1 tablespoon light soy sauce 
• 2 teaspoons sweet chilli sauce
• 1 scoop (30g) pure protein powder (optional)

Method: 

• Heat the sesame oil in a heavy based frying pan over a medium heat
• Sauté the onion, garlic, ginger and chilli for 1-2 minutes until the onions slightly soften
• Add the chicken mince, carrot, zucchini and spring onion and brown while breaking up the mince for 5-7 minutes or until the chicken is cooked through 
• In a small mixing bowl combine the sauces with the protein powder with a fork until smooth
• Add the sauce mix to the chicken and stir through until all the chicken and vegetables are well coated and the sauce has come to a heated temperature 
• Spoon the mixture into a lettuce cup to serve.

Nutritional Value per serve:

• Calories: 129
• Total fat: 4.2g
• Total carbohydrates: 6g
• Sugars: 3.2g
• Protein: 15.8g

Recipe Notes:

• Only fill the lettuce cups when you are ready to serve
• Store the filling covered in the fridge for a maximum of 2 days
• The filling 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.

Ham & Cheese Wonton Ravioli

Makes: 3 Ravioli

Ingredients:

• 6 wonton wrappers
• 1 tablespoon cream cheese
• 1 tablespoon finely shredded ham
• 2 teaspoons finely grated Parmesan cheese
• 1/2 scoop (15g) pure protein powder
• 1 garlic clove, finely diced

Method:

• To prepare the filling place the cream cheese in a small bowl and warm in the microwave until its soft enough to stir
• Add the ham, Parmesan, protein powder and garlic to the softened cream cheese and stir until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half of the ham and cheese mixture in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 3-5 minutes or until the wonton wrappers are translucent and cooked through.
• 
• Picture shown has the wonton Ravioli served with Caulifredo Sauce

Nutritional Value per Ravioli:

• Calories: 88
• Total fat: 3g
• Total carbohydrates: 8g
• Sugar: 0.4g
• Protein: 7.2g

Recipe Notes:

• Best served fresh
• 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.