Chicken Satay Lettuce Cups 

Makes: 4 standard serves or 10 bariatric serves 

Ingredients:

• 1 medium onion, finely diced 
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced 
• 500g chicken mince
• 1 carrot, grated 
• 1 zucchini, grated
• 100g cauliflower, grated
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander 
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika
• 1/4 cup smooth natural peanut butter
• 200g light coconut milk

Method:

• Sauté the onion, celery and garlic in some cooking spray for 1-2 minutes until the onions soften 
• Add in the chicken mince and brown off while breaking the mince apart for 2-3 minutes
• Add the remaining vegetables and mix vegetables so evenly combined, sauté for 2-3 minutes
• Add the spices and peanut butter continuing to cook over a medium heat until the peanut butter has melted and the spices are aromatic, approximately 2-3 minutes
• Pour in the coconut milk and simmer over a low heat for approximately 8-10 minutes until the excess moisture has evaporated and the vegetables are cooked through
• Serve in a lettuce cup

Nutritional Value per bariatric serve:

• Calories: 131
• Total fat: 7.4g
• Total carbohydrates: 4.4g
• Protein: 11.6g

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.

Egg Cake

Serves: 1

Ingredients:

• 1 egg
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon wholemeal SR flour
• 1/4 teaspoon baking powder
• 2 teaspoons milk

Method:

• Lightly whisk all ingredients together 
• Spray a small 8cm skillet with cooking spray and heat over a medium heat
• Once warm pour in the mixture to cover the skillet
• Cook for 2 minutes until golden
• Gently flip the egg cake and cook the other side until golden and cooked through
• Serve immediately 

Nutritional Value per Egg Cake:

• Calories: 122
• Total fat: 6.2g
• Total carbohydrates: 6g
• Protein: 9.6g

Recipe Notes:

• Best served fresh
• This recipe is not freezer friendly
• Picture shown has the egg cake topped with breakfast salsa
• To make the breakfast salsa simmer 2 button mushrooms, 10 cherry tomatoes, a garlic clove & 1/2 cup baby spinach in 2 tablespoons of chicken stock until the liquid has evaporated.

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.

Bacon Wrapped Chicken Cups 

Makes: 10

Ingredients:

• 200g packet Coles Streaky Bacon
• 500g chicken mince
• 1 small onion, finely diced 
• 3 garlic cloves, finely diced 
• 45g natural protein powder 
• 1/4 cup breadcrumbs 
• 1 egg

Method:

• Preheat your oven to 180 degrees Celsius 
• Prepare 10 silicon muffin cups by lining each muffin cup with a streaky bacon rasher forming a circle around the edges
• Place all remaining ingredients into a mixing bowl and massage the mixture through your fingers, the mixture will be quiet sticky
• Evenly spread the mixture between the 10 prepared muffin cups by filling the bacon ring
• Cut the remaining 12 streaky bacon rashers into even sized pieces and place on the top of the chicken mixture
• Bake for 25 minutes until golden and cooked through.

Nutritional Value per Cup:

• Calories: 162
• Total fat: 8.4g
• Total carbohydrates: 3.7g
• Protein: 17.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months

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 Pesto Balls

Makes: 15

Ingredients:

• 500g lean chicken mince
• 6 portions of C4K Kitchen’s Basil Protein Pesto 
• 2/3 cup breadcrumbs
• 30g natural whey protein powder

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper or silicon mats
• Place all ingredients in a mixing bowl and massage the mixture together using your finger tips until well combined
• Divide the mixture into 15 even portions
• Use damp hands to roll into balls and place on the prepared baking tray
• Bake for 20 minutes until baked through.

Nutritional Value per Ball:

• Calories: 103
• Total fat: 4.4g
• Total carbohydrates: 4.6g
• Protein: 11.3g

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.

Basil Protein Pesto 

Makes: 12 portions

Ingredients:

• 40g fresh basil
• 4 garlic cloves
• 1 long red chilli
• 1/4 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 60g natural whey protein powder
• 3 tablespoons chicken stock
• 2 tablespoon extra virgin olive oil

Method:

• Place all the ingredients in a food processor and process until you have your preferred consistency.

Nutritional Value per portion:

• Calories: 132
• Total fat: 9.2g
• Total carbohydrates: 1.6g
• Protein: 10.8g

Recipe Notes:

• Picture shown has 1 portion of Pesto with Konjac spaghetti and poached chicken
• Store in airtight container in the fridge for the maximum of 7 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.

Buffalo Chicken Balls

Makes: 18

Ingredients:

• 500g chicken mince
• 1/2 onion finely diced
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs
• 1 egg
• 4 tablespoons buffalo sauce
• 1 teaspoon red hot chilli sauce (optional)

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper
• Place all ingredients into a mixing bowl and using your hand to mix well
• Shape the mixture into 18 even sized balls (approximately 1 tablespoon of mixture each), this is easier to do with damp hands
• Place the balls on the prepare tray and bake in the oven for 20-30 minutes until golden and baked through

Nutritional Value per Ball:

• Calories: 64
• Total fat: 3.3g
• Total carbohydrates: 3.3g
• Protein: 5.9g

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 shows the balls served with buffalo dipping sauce

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 Turkey Meatloaf

Makes: 10

Ingredients:

• 500g turkey mince
• 1 egg
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 2 teaspoons freshly ground ginger
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 3/4 cup breadcrumbs

Method:

• Preheat an oven to 180 degrees Celsius and place a silicon muffin tray on a baking tray
• Combine all ingredients in a mixing bowl and massage through your fingers until well combined
• Evenly spread the mixture between 10 of the muffin wells
• Bake for for 30-40 minutes until golden

Nutritional Value per Meatloaf:

• Calories: 148
• Total fat: 7.1g
• Total carbohydrates: 5.1g
• Total protein: 15g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer 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.

Turkey Burgers 

Makes: 6 standard burgers or 12 bariatric burgers

Ingredients:

• 500g turkey mince 
• 2/3 cup breadcrumbs 
• 1 egg
• 1/2 large onion, finely diced
• 1/2 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 1/4 cup shredded fresh parsley 

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 6 standard burgers or 12 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger:

• Calories: 120
• Total fat: 6g
• Total carbohydrates: 3.4g
• Protein: 12.4g

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.

 

Classic Chicken Burger

Makes: 8 standard burgers or 16 bariatric burgers 

Ingredients:

• 500g chicken mince
• 3/4 cup breadcrumbs 
• 1 egg, lightly beaten 
• 1/2 celery stalk, finely diced
• 1/2 large onion, finely diced
• 2 garlic cloves, finely diced

Method:

• Place all ingredients in a mixing bowl and massage the mixture through your hands until well combined 
• Shape the mixture into 8 standard burgers or 16 bariatric burgers 
• Place in the fridge covered with plastic wrap for 30 minutes 
• Heat a heavy based frying pan over a medium heat
• Spray the pan with cooking spray and cook the burgers in batches so the pan isn’t over crowded
• Cook the burger for 3-5 minutes each side until golden and cooked through 

Nutritional Value per bariatric burger (double for standard burger)

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2.8g
• Protein: 6.4g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly both cooked and uncooked 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.

Lentil and Vegetable Curry

Serves: 4

Ingredients:

• 1 can drained and rinsed lentils (or 1 & 1/2 cups soaked lentils)
• 70g onion
• 80g carrot
• 50g parsnip
• 80g celery
• 80g zucchini
• 80g eggplant
• 100g pumpkin
• 3 garlic cloves 
• 1 long red chilli
• 1 can whole peeled tomatoes
• 2 cups vegetable stock
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric 
• 1/2 teaspoon paprika

Method:

• Dice all vegetables to your preferred texture and size
• Place all ingredients into a saucepan and bring to the boil
• Place the lid on the saucepan and reduce the heat to a gentle simmer
• Simmer for 60-90 minutes
• Serve with rice or 2ID naan 

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.