Middle Eastern Spiced Lamb

Serves: 4 or 10 bariatric portions 

Ingredients:

• 500g lamb mince
• 1 small onion, finely diced 
• 1/2 celery stalk, finely diced 
• 1 garlic clove, finely diced 
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander 
• 1 1/2 teaspoons paprika 
• 3/4 teaspoon ground cinnamon 

Method:

• Saute the onion, celery and garlic in cooking spray for 2-3 minutes until softened 
• Add the lamb mince browning and breaking up until just under cooked through
• Add the spices and toss through the mince toasting the spices until aromatic, approximately 1-2 minutes 

Nutritional Value per portion (10):

• Calories: 99
• Total fat: 6.6g
• Total carbohydrates: 0.7g
• Protein: 10g

Recipe Notes:

• Picture shown has the middle Eastern Spiced lamb served on a bed of protein enriched hummus topped with pine nuts, cherry tomatoes and fresh parsley
• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months, when reheating it will need to be slightly rehydrated with a small amount of stock
• Also delicious served in a lettuce cup, with a flat bread or with baked sweet potato.

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.

Protein Enriched Chilli Con Carne

Serves: 4 or 10 bariatric serves 

Ingredients:

• 500g extra lean beef mince 
• 400g can red kidney beans, drained and rinsed 
• 1 onion, finely diced
• 3 garlic cloves, finely diced 
• 1 teaspoons chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 400g chopped tomatoes
• 1 tablespoon tomato paste 
• 2 scoops (60g) pure protein powder

Method: 

• Place the onion and garlic in a frying pan with some cooking spray and sauté for 2-3 minutes until softened 
• Add the mince meat and brown while cooking off
• Add the kidney beans and all the spices into the frying and toast for approximately 2 minutes until aromatic 
• Add the tomato paste and canned tomatoes and simmer for 5 minutes 
• Blitz the protein powder in a bullet blender with 1/3 cup water until fully blended 
• Stir the protein powder mix into the chilli and bring to temperature 
• Serve as desired 

Nutritional Value per portion (10):

• Calories: 169
• Total fat: 2.7g
• Total carbohydrates: 15.5g
• Protein: 20g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Picture shown has the chilli Con Carne served with corn chips and salad 
• Other serving suggestions are tortilla boats, taco shell, tortilla wraps, baked potato topping or wonton-pie filling 
• 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.

BLT Cup

Makes: 2

Ingredients: 

• 80g streaky bacon (3 pieces)
• 1/2 cup shredded lettuce
• 1 tomato, diced 
• 4 cherry bocconcini, chopped
• 1/3 cup Chobani yoghurt 
• 1/2 scoop (15g) pure protein powder 
• 1/2 teaspoon Dijon mustard 

Method:

• Preheat oven to 180 degrees 
• Line the inside of 2 muffin cup with a piece of bacon in each 
• Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
• Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
• Remove the ball and cook for a further 5 minutes 
• Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
• Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
• Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
• When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

• Calories: 203
• Total fat: 11.5g
• Total carbohydrates: 4.3g
• Protein: 19g

Recipe Notes:

• Best served fresh
• Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
• Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
• This recipe is not freezer friendly 
• 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.

Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each

Ingredients: 

• 440g can crushed pineapple in juice
• 400g can crushed whole peeled tomatoes 
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 zucchini
• 1 red capsicum 
• 4 garlic cloves 
• 1 chicken stock cube
• 2 tablespoons white vinegar 
• 2 tablespoons honey 
• 1 tablespoon soy sauce 
• 1 tablespoon arrowroot flour 
• 2 scoops (60g) pure protein powder 

Method:

• Roughly chop the vegetables into even size and place in a large heavy based saucepan 
• Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
• Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
• Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
• Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
• Remove from the heat and allow to cook slightly 
• Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

• Calories: 55
• Total fat: 0.3g
• Total carbohydrates. 8.8g
• Protein: 4g

Recipe Notes:

• Store covered on the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months.
• The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
• Serving suggestion with pork and vegetable stir fry 
• 
• 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.

Crispy Mexican Chicken

Serves: 4 or 10 bariatric portions

Ingredients:

• 600g chicken breast, sliced into strips
• 1 egg, lightly beaten
• 1 tablespoon milk
• 1/2 cup cornflake crumbs
• 1 teaspoon chilli powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 4 teaspoons rice bran oil

Method:

• Whisk together the egg and milk until well combined in a large mixing bowl
• Place the cornflake crumbs and all spices in a large zip lock bag, seal and shake until well combined
• Place the chicken strips in the egg wash and mix until well coated 
• Transfer the chicken strips to the zip lock bag and re-seal shaking until all the chicken pieces are evenly well coated, then set aside 
• Heat 2 teaspoons of the oil in a large heavy based frying pan over a medium heat
• Place half of the chicken in the frying pan ensuring there are gaps between the chicken so it cooks evenly
• Cook both sides for 3-5 minutes, depending on the thickness of the chicken strips, until cooked through
• Remove the chicken and place on kitchen paper to remove any excess oil
• Heat the remaining oil and repeat the cooking process with the remaining chicken .

Nutritional Value per bariatric portion:

• Calories: 162
• Total fat: 3.8g
• Total carbohydrates: 18.6g
• Protein: 15.8g

Recipe Notes:

• Best served fresh however store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly prepared but not cooked, to be cooked and consumed within 6 months 
• Picture shown has the crispy Mexican chicken served on a tortilla with salad and perinaise dressing

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.

Chunky Steak and Bacon Won-Pie

Makes: 12

Ingredients:

• 24 wonton wrappers
• 250g porterhouse steak, diced
• 150g bacon, diced
• 1 carrot, diced
• 1 onion, diced
• 1 zucchini, diced
• 1/2 celery stalk, diced
• 4 garlic cloves, finely diced
• 2 springs fresh rosemary
• 2 beef stock cubes
• 1 tablespoon Worcestershire sauce
• 1 cup water
• 2 (60g) pure protein powder
• 2 teaspoons gravox gravy powder

Method:

• Sauté the onion, carrot, celery, zucchini and garlic in cooking spray for 2-3 minutes until the onion softens
• Add in bacon, steak and rosemary, browning the steak to seal
• In a Bullet blender place the stock cubes, sauce, water, protein powder and gravy powder and process until smooth
• Pour this mixture into the meat and vegetables and cook simmer for a couple minutes to slightly thicken
• Remove from the heat and allow to slightly cool
• Preheat the oven to 189 degrees Celsius and prepare the silicon muffin tray but gently spraying the wells and lining each with a wonton wrappers
• Spoon the mixture evenly between the prepared shells
• Top each Pie with another wonton wrappers pressing down firstly to seal
• Brush the top of each won-pie with egg wash or spray with cooking spray
• Bake for 25-30 minutes until golden brown.
• Remove from the oven, allow to sit for 10 minutes in the muffin tray before transferring to a wire rack to cool.

Nutritional Value per won-pie

• Calories: 187
• Total fat: 9.4g
• Total carbohydrates: 9.4g
• Protein: 15.2g

Recipe Notes;

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly
• For variations instead of placing the wonton Wrapper as a pie lid top with mashed potato or 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.

Creamy Chicken Won-Pies

Makes: 12

Ingredients:

• 24 wonton wrappers
• 300g chicken breast, diced into even sized pieces
• 1/2 leek, diced
• 1/2 celery stalk, diced
• 3 mushrooms, diced
• 3 garlic cloves, finely diced
• 1/2 cup ricotta
• 1/2 cup low fat cream cheese
• 1 scoop (30g) pure protein powder
• 1 chicken stock cube

Method:

• Preheat oven to 180 degrees Celsius prepare 12 tin silicon muffin tray by lightly spraying with cooking spray and line each well with a wonton wrapper
• Sauté the leek, celery, Mushroom and garlic in a frying pan with some cooking spray
• Add in the chicken and toss to seal
• Add the ricotta, cream cheese, protein powder and stock cube in a blender with 1 1/2 tablespoons of water and process until smooth
• Stir the cream mixture through the chicken
• Spoon the mixture evenly between the lines muffin cups
• Top each of the pies with another wonton wrappers pushing down firmly to seal
• Either brush with egg wash or cooking spray
• Bake for 20 minutes
• Gently remove from the muffin tray and place on a baking tray and return to the oven for another 10 minutes
• Transfer to a wire rack to cool

Nutritional Value per won-pie

• Calories: 106
• Total fat: 2.8g
• Total carbohydrates: 8.9g
• Protein: 11g

Recipe Notes:

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

SC Chicken Vegetable Noodle Soup

Serves: 8-10

Ingredients:

• 3 Chicken Maryland pieces 
• 2L chicken stock 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 1 onion
• 1 leek
• 1 celery stalk
• 2 carrots
• 2 zucchinis
• 1 parsnip
• 1 turnip
• 1 swede
• 250g butternut pumpkin
• 6 garlic cloves 
• 2 bay leaves
• 2 sprigs fresh oregano 
• 1 packet 2 minute noodles 

Method:

• Place the chicken in the slow cooker bowl and coat in the soup mix
• Peel and dice all vegetables to the same size of your preference 
• Add the finely diced garlic, bay leaves and oregano sprigs
• Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
• Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
• Carefully remove the chicken pieces, bay leaves and oregano 
• Remove all the chicken from the bones and roughly chop the chicken
• Return the chicken to the slow cooker and add in the 2 minute noodles 
• Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• For a low carb option replace the noodles with finely shredded wombok
• 

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.

Potato Salad 

Ingredients:

• 750g potatoes
• 2 vegetable stock cubes
• 1 shallot, diced
• 3 spring onions, sliced
• 1/2 cup baby spinach, shredded
• 1 cup sour cream
• 1/4 cup garlic aioli of mayonnaise 

Method:

• Peel and dice the potatoes to an even size of your choice
• Place the potatoes in a saucepan, cover with water and add the stock cubes
• Simmer for approximately 15 minutes until just cooked, the potato cubes should be soft of the outside with a slight firmness in the centre
• Drain the potatoes and allow to cook slightly 
• In a mixing bowl combine the remaining ingredients until well combined
• Gently stir the potatoes through the dressing and place in the fridge covered 
• Serve chilled

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly but it is best served fresh.

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.

Bolognaise with MMS

Serves: 4

Ingredients:

• 1 onion, diced
• 1 carrot, diced
• 1 celery stalk, diced
• 1/2 leek, diced
• 1 zucchini, diced
• 3 garlic cloves, finely diced
• 500g lean beef mince
• 150g bacon pieces 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
• 1 tablespoon Worcestershire sauce 
• 1 (30g) scoop of pure protein powder (optional)

Method: 

• Add all the vegetables and garlic into a saucepan and spray with cooking spray sautéing for 3-4 minutes until the onion starts to soften
• Add in the beef mince and bacon pieces browning off the mince
• Stir through the French onion soup mix and toast until aromatic, approximately 1-2 minutes 
• Add in the MMS and Worcestershire sauce and simmer covered for 30 minutes
• Optional, make a paste with the protein powder with 1/4 cup water. Mix the paste through the Bolognaise sauce and warm through

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• MMS can be replaced with a jar of passata 
• C4K Kitchen’s French Onion Soup Mix can be replaced with a store bought packet of French Onion Soup Mix 
• 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.