Devilled Eggs

Makes: 14 portions 

Ingredients:

• 7 eggs
• 1/2 shallot, finely diced 
• 1 teaspoon curry powder
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground coriander 
• 1/8 teaspoon paprika 
• 1/8 teaspoon turmeric 
• 2 tablespoons garlic aioli or mayo 
• 2 tablespoons natural or Greek yoghurt 
• 1 scoop (30g) natural protein powder (optional)

Method:

• Place the eggs in a saucepan and cover with cold water
• Place saucepan on the heat and constantly stir the eggs until he water is boiling
• Place the lid on the saucepan and rapidly simmer for a 8 minutes
• Remove from the boiling water and place the eggs in a bowl of cold water 
• Allow to sit for 5 minutes in the water then remove and sit aside to cool for another 15-30 minutes
• Gently remove the shells of the eggs and discard the shells 
• Using a sharp flat blade knife slice the eggs in half through the longest point of the egg
• Gently remove the yolks and place in a small mixing bowl
• Use a fork to mash the yolks as much as possible 
• Add in the remaining ingredients ingredients and stir until a nice creamy and smooth consistency 
• Either gently spoon of pipe the mixture into the yolk wells of the eggs 
• Finish with a light dusting of paprika.

Nutritional Value per Portion:

• Calories: 74
• Total fat: 4.4g
• Total carbohydrates: 2.2g
• Protein: 5.9g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly 
• And extra curried egg yolk mixture can be reserved and used in sandwiches or as a dip
• 7 eggs has been used in this recipe as I know it’s the correct amount of eggs to present as seen in the picture 
• 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.

Chicken Thai Green Curry 

Serves; 4 or 10 bariatric portions

Ingredients:

• 1/2 portion of C4K Kitchen’s Thai Green Curry Paste
• 1/2 leek, diced
• 1 small onion, diced
• 1 celery stalk, diced
• 2 garlic cloves, finely diced 
• 2 teaspoons sesame oil
• 600g chicken breast or thighs, diced
• 1 can (400ml) light coconut cream 
• 1 cup chicken stock 
• 1 zucchini, halved and sliced 
• 1 cup beans, sliced in 2cm sticks

Method:

• Sauté the onion, peel, celery and garlic in the sesame oil in a large heavy based saucepan over a medium heat for 3-4 minutes or until the onion softens 
• Add in the chicken and brown until the chicken has sealed 
• Add the paste in and sauté until aromatic 
• Pour in the coconut cream and stock simmer for 5 minutes 
• Lastly add the zucchini and green beans, stir through 
• Place the lid on the saucepan and simmer for 10 minutes.

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly 
• For additional heat and flavour extra Thai Green Curry paste can be added anywhere up to the entire recipe quantity 

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. 

Egg & Bacon Pies 

Makes: 12 pies

Ingredients:

• 24 wonton wrappers
• 1 1/2 (45g) pure protein powder
• 6 eggs, lightly beaten
• 2 tablespoons sour cream
• 150g diced bacon
• 1/2 cup grated Parmesan cheese
• 1 large shallot finely diced
• 2 garlic cloves, finely diced
• Salt & pepper to taste

Method:

• Preheat oven to 180 degreees Celsius and spray 12 silicon muffin tray wells with cooking spray
• Line each of the wells with a wonton wrappers
• In a mixing bowl lightly whisk together the eggs, sour cream and protein powder until like a thick custard texture
• Add in the bacon, Parmesan, shallots and garlic and mix until well combined
• Evenly spread the mixture between the 12 lined wells
• Gently press down a wonton wrappers on the top of the mixture
• Bake for 25-30 minutes until golden brown

Nutritional Value per Pie:

• Calories: 218
• Total fat: 11.3g
• Total carbohydrates: 8.5g
• Protein: 17.8g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 3 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. 

Sausage Hot Pot with MMS

Serves: 6

Ingredients:

• 500g beef sausages 
• 1 onion, diced
• 1 celery stalk, diced
• 1 carrot, diced
• 2 garlic cloves, finely diced
• 1 zucchini, dived
• 200g butternut pumpkin, diced
• 1 portion of C4K Kitchen’s French Onion Soup mix or 1 packet of store bought French Onion Soup Mix
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
• 1 beef stock cube
• 1 tablespoon Worcestershire sauce

Method:

• Brown the sausages in a large soup pot, depending on the size of your pot you may need to do in batches
• Remove the sausages and set aside
• Leave all remaining juices in the pot and add the onion, celery, carrot and onion and sauté for 2-3 minutes until the onion starts to soften 
• Add the remaining vegetables and sauté for a further 2-3 minutes
• Add the remaining ingredients and bring to a slow simmer for 5 minutes, adding salt and pepper to taste
• Slice the sausages to your preferred thickness and return to the pot stirring well
• Continue to simmer over a low heat for a further 5-10 minutes or until the vegetables are cooking through, cooking time will vary depending of how chunky your vegetables are sliced.

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. 

Vegetable Soup

Serves: 10

Ingredients:

• 1 leek, diced
• 1 onion, diced
• 2 carrots, diced
• 1 parsnip, diced
• 1 zucchini, diced 
• 1 turnip, diced
• 1 celery stalk, diced 
• 2 medium potatoes, diced
• 200g butternut pumpkin, diced
• 200g sweet potato, diced 
• 1 portion of C4K Kitchen’s French Onion Soup Mix
• 4 garlic cloves, finely diced 
• 4 vegetable stock cubes
• 8 mushrooms, thinly sliced 
• 1/4 wombok cabbage, finely shredded
• Salt & pepper, to taste 

Method:

• Prepare your vegetables cutting to your preferred texture
• Place all ingredients except the mushrooms and cabbage into your slow cooker bowl 
• Cover with water by approximately 3cm above the vegetables 
• Cook on LOW for 5-6 hours
• Add in the cabbage and mushrooms cooking on LOW for another 1 hour or HIGH for 30 minutes
• Serve immediately 

Recipe Notes:

• Store covered in the fridge for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has the soup topped with fresh parsley and pork crackle as croutons 
• Delicious served with fresh crusty bread or bread rolls 

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. 

Crustless Quiche

Makes: 6 large or 10 small portions 

Ingredients:

• 1/2 cup egg whites
• 1 egg
• 1/2 cup ricotta cheese
• 80ml skim milk
• 1/2 cup grated Parmesan 
• 2 garlic cloves, finely grated
• 75g natural protein powder
• 100g butternut pumpkin, thinly sliced
• 100g bacon pieces 
• 2 mushrooms, thinly sliced
• 3/4 cup baby spinach, shredded
• 1-2 tomatoes, halved and sliced

Method:

• Preheat oven to 180 degrees Celicius and lightly spray a quiche tin with cooking spray 
• In a mixing bowl whisk the egg whites for 3-5 minutes until white and foamy
• Add in the whole egg, ricotta, milk, Parmesan and garlic and whisk until well combined
• Add in the protein powder in 2 batches whisking in until well combined and smooth with a custard like consistency 
• In a seperate bowl mix the pumpkin, bacon, spinach and mushroom and well mixed
• Spread the vegetables evenly over the prepared Quiche tin, pour the egg custard over the top and give a very loose quick stir
• Place the tomato slices gently on the top of the custard mixture 
• Bake for 40-45 minutes until set with a gentle wobble in the middle
• Allow to sit in the tin for 10 minutes to finish cooking, cool and set before slicing.
• 

Nutritional Value per portion (10):

• Calories: 135
• Total fat: 6.4g
• Total carbohydrates: 3.1g
• Protein: 14.5g

Recipe Notes: 

• Store covered in the fridge for a 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.

Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 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.

Honey Mustard Chicken

Serves: 4 or 10 bariatric portions

Ingredients:

• 1 medium onion, finely diced
• 1/2 celery stalk, finely diced
• 1 large carrot, finely diced
• 3 garlic cloves, finely grated
• 600g chicken thigh fillers, evenly chopped
• 3/4 cup chicken stock
• 1 cup low fat cream
• 2 tablespoons wholegrain mustard
• 1 tablespoon Dijon Mustard
• 2 tablespoons honey
• 30g natural protein powder (optional)
• 1 tablespoon corn flour

Method:

• Sauté the onion, celery, carrot and garlic in some cooking spray until the onion softens, approximately 2-3 minutes
• Add in the chicken and brown off and seal the chicken
• Add in 1/2 cup of the chicken stock, cream, mustards and the honey and slowly simmer for 15 minutes
• In the remaining 1/4 cup chicken stock add the protein powder and corn flour to form a paste
• Stir the paste into the saucepan and simmer for a further 5 minutes until thickened

Nutritional Value per serve (10):

• Calories: 172
• Total fats: 3.6g
• Total carbohydrates: 8g
• Protein: 20.8g

Recipe Notes:

• 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.

Paneer & Pea Curry 

Serves: 4 or 8 bariatric portions

Ingredients:

• 1 onion, finely diced 
• 1/2 celery stalk, finely diced
• 4 garlic cloves, finely grated 
• 2 teaspoons freshly grated ginger 
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric 
• 1/2 teaspoon garam masala
• 1/2 teaspoon ground chilli (optional)
• 400ml condensed tomato soup
• 400ml can whole peeled tomatoes 
• 200g paneer cheese, cut into 1-1.5cm cubes
• 3/4 cup frozen baby peas
• 100g mushrooms, sliced 
• 1/2 cup milk
• 45g natural protein powder

Method:

• Sauté the onion, celery, garlic and ginger in some cooking spray until the onion starts to soften 
• Add in the dried spices and lightly toast, approximately 1-2 minutes, until aromatic 
• Add in the tomato soup, canned tomatoes, paneer, peas and mushrooms and stir well
• Bring the saucepan to a slow simmer, place the lid on the saucepan and simmer over a low heat for 60-90 minutes
• Mix the protein powder into the milk to make a paste and then add to the curry stirring through well
• Simmer for 3-5 minutes with the lid off
• Serve with your choice of naan, rice or oh it’s own.

Nutritional value per portion (8):

• Calories: 170
• Total fat: 8.5g
• Total carbohydrates: 14g
• Protein: 10.6g

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.

Chickpea Veggie & Feta Mini Burgers 

Makes:  22 by 60g mini burgers

Ingredients:

• 400g can chickpeas, drained & rinsed
• 1 small onion
• 4 garlic cloves
• 1 large carrot
• 120g sweet potato
• 1 cup baby spinach 
• 180g danish feta 
• 100g natural protein powder
• 1/2 cup lentil flour 
• 1 cup wholemeal breadcrumbs 

Method:

• Roughly chop the vegetables and place in a high powered food processor, pulse a couple times 
• Add in the remaining ingredients into the food processor and process until thick and smooth
• Heat a frying pan over a medium heat and spray with cooking spray 
• Spray egg rings with cooking spray and place in the frying pan
• Spoon a heaped tablespoon (60g) of the mixture into egg ring and flatten the mixture with the back of your spoon
• Cook for 2-4 minutes until golden, remove the egg ring the flip cooking the other side 2-4 minutes 
• Serve with tzatziki on the side

Nutritional Value per Mini Burger

• Calories: 93
• Total fat: 1.5g
• Total carbohydrates: 10.5g
• Protein: 7.1g

Recipe Notes:

• Store covered in the fridge for the maximum of 5 days 
• This scope is freezer friendly to be consumed with 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.