Chicken & Leek Sausage Rolls 

Chicken & Leek Sausage Rolls

Makes: 12 portions


Ingredients:

  • 3 mountain bread wraps
  • 2 eggs, lightly beaten
  • 1 teaspooon milk
  • 500g chicken mince
  • 1 leek, finely shredded
  • 1/2 celery stalk, finely diced 
  • 3 garlic cloves, finely diced
  • 1/2 cup breadcrumbs
  • 2 scoops (60g) pure protein powder
  • 2 teaspoons dried mixed herbs

Method:

  • Preheat oven to 180 degrees and line a tray with baking paper
  • Lightly beat the 2 eggs, set aside a small Portion (approximately 2 teaspoons) to add with the milk to use as the egg wash
  • In a mixing bowl place the mince, Leek, celery, garlic, breadcrumbs, protein powder, mixed herbs and the eggs
  • Use your hands to massage the mixture together until well combined
  • Divide the mixture into 6 equal portions
  • Slice the mountain bread in half to have 2 equal sized rectangles 
  • Using 1 half of the wrap evenly spread 1 portion of the meat 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: 129
  • Total fats: 3.7g
  • Total carbohydrates: 8.7g
  • Sugars: 0.8g
  • Protein: 15.2g

Recipe Notes:

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



Cheese Stuffed Meatballs

Cheese Stuffed Meatballs

Makes: 12


Ingredients:

  • 500g lean beef mince
  • 1 teaspoon garlic powder
  • 1 teaspoon celery salt 
  • 12 bambini bocconcini bells

Method: 

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • In a small mixing bowl evenly massage the garlic powder and celery salt through the mince
  • Divide the mixture into 12 equal portions 
  • Flatten one portion of the mince into a disc about 1cm thick
  • Place the bamini bocconcini in the middle of the mince
  • Spread the mixture around the cheese bell to ensure it is fully covered and press to seal the cheese well
  • Repeat with the remaining ingredients
  • Dampen your hands and roll each meatball one last time to give a nice smooth finish 
  • Place the meatballs on the baking tray and bake for 20 minutes
  • Serve as desired

Nutritional Value per Meatball: 

  • Calories: 177
  • Total fat: 3.5g
  • Total carbohydrates: 0.2g
  • Protein: 14.8g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly either cooked or uncooked to be consumed within 6 months 
  • Also delicious simmered in a can of condensed tomato soup instead of oven baking.

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 BBQ Bacon Sausage Rolls

Beef BBQ Bacon Sausage Rolls

Makes: 16 portions


Ingredients:

  • 4 mountain bread wraps
  • 500g lean beef mince
  • 200g diced bacon 
  • 1/2 cup BBQ sauce
  • 2 eggs, lightly beaten
  • 1 onion, finely diced 
  • 3 garlic cloves, finely diced
  • 3/4 cup breadcrumbs 

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Place all ingredients except the mountain bread in a mixing bowl and massage the mixture through your fingertips until well combined 
  • Divide the mixture into 8 even portions
  • Cut the 4 mountain breads into half forming 2 rectangles 
  • Using 1 half of the wrap evenly spread 1 portion of the meat 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: 165
  • Total fat: 7.1g
  • Total carbohydrates: 11.7g
  • Protien: 13.2g

Recipes 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

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 Koftas

Turkey Koftas

Makes: 12



Ingredients:

  • 500g turkey mince
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 small onion, finely diced
  • 2 garlic cloves, finely diced
  • 1/4 cup shredded fresh parsley
  • 1/2 teaspoon celery salt
  • 1/2 teaspoon ground chilli (adjust to your tastes)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon paprika

Method:

  • Preheat oven to 180 degrees and line a tray with baking paper
  • Place all ingredients into a mixing bowl and use your fingers to massage the mixture until well combined
  • Divide the mixture into 12 even portions 
  • Using damp hands to roll the mixture into log shapes approximately 5cm the same thickness throughout so they cook evenly
  • Bake for 20 minutes

Nutritional Value per Kofta:

  • Calories: 72
  • Total fat: 1.9g
  • Total carbohydrates: 5.2g
  • Protein: 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

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.



Middle Eastern Spiced Lamb

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

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.



Nude Chicken Kiev Balls

Nude Chicken Kiev Balls 

Makes: 8 

Ingredients:

  • 500g lean chicken mince
  • 125g cream cheese
  • 1 scoop puree protein powder (see recipe Notes for alternative option)
  • 4 garlic cloves, finely diced 
  • 1 shallot, finely diced 
  • Salt & pepper, to taste 

Method: 

  • Place the cream cheese in a microwave friendly bowl an heat until the cream cheese is soft enough to mixed well
  • Add the protein powder, onion, garlic and salt and pepper to the cream cheese mixing until well combined 
  • Place the bowl in the freeze for 30 minutes 
  • Preheat the oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper
  • Divide the mince into 8 even portions
  • Divide the cream cheese mixture into 8 even portions and roll into small balls
  • Flatten the mince put to a very thin Burger shape 
  • Place the cream cheese ball into the centre of the mince and then wrap the mince around the cream cheese ball so it is full enclosed
  • Repeat until all 8 kiev balls are prepared
  • To give them a nice smooth finish use damp hands to give the ball one last roll
  • Spray the tops of the Balls with cooking spray and bake for 20 minutes

Nutritional Value per Kiev:

  • Calories: 122
  • Total fat: 5.3g
  • Total carbohydrates: 1.7g 
  • Protein: 17g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 2 days 
  • This recipe is freezer friendly either prepared and uncooked to cook on a later occasion or to freeze cooked, to be consumed within 6 months
  • For a traditional Kiev finish gently roll the balls in an egg wash followed by breadcrumbs and either oven bake or pan fry 
  • Protein powder can be replaced by 1 tablespoon of corn flour if required 
  • 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.



Bolognaise with MMS

Bolognaise with MMS

Serves: 4


Ingredients:

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.



Chicken & Mushroom Dumplings

Chicken & Mushroom Dumplings

Makes: 42


Ingredients:

  • 42 wonton wrappers
  • 500g lean chicken mince
  • 1 shallot, finely diced
  • 60g button mushrooms, finely diced
  • 60g Swiss brown mushrooms, finely diced
  • 4 garlic cloves, finely grated
  • 2cm fresh ginger, finely grated
  • 1/2 cup fresh coriander leaves and stems
  • 1 long red chilli, finely diced (de-seeded if preferred)
  • 60g pure protein powder
  • 1 egg, lightly beaten
  • 1 1/2 tablespoons soy sauce
  • 2 teaspoons fish sauce
  • 1 teaspoon sesame oil

Method:

  • Place all ingredients, except the wonton wrappers in a mixing bowl and use your fingers to massage the mixture through until well combined
  • On a clean dry service place a wonton wrapper
  • Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
  • Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
  • Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
  • Use your fingertip to push in the filling and comfortably seal the other side
  • Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
  • Repeat with all the mixture
  • To pan fry, spray a non-stick frying pan with oil liberally and heat, place the dumpings in and sit for 1 minute
  • Carefully add 1cm of water and place a lid on the frying pan to steam the dumplings
  • When the water has evaporated carefully turn the dumpling overs to pan fry the other side
  • Serve with your favourite dipping sauce.

Nutritional Value per Dumpling:

  • Calories: 60
  • Total fats: 1.6g
  • Total carbohydrates: 7.5g
  • Protein: 5g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days either cooked or uncooked
  • Can be frozen uncooked for a maximum of 6 months
  • Recipe shown has a dipping sauce of sweet chilli sauce topped with soy sauce
  • Dumplings can also be steamed or poached by adding into a short or wonton soup
  • Protein powder used in the recipe is Protein Supplies Australia Pure 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.



Turkey Cranberry Sausage Rolls

Turkey Cranberry Sausage Rolls

Makes: 6 portions or 12 bariatric portions


Ingredients:

  • 500g turkey mince
  • 1/4 cup cranberry sauce
  • 2 eggs, lightly beaten
  • 1 teaspoon milk
  • 30g natural/pure protein powder 
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1/2 zucchini, grated
  • 3 garlic gloves, finely grated
  • 3 mountain bread wraps 

Method:

  • Preheat oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper 
  • In a large mixing bowl lightly whisk the eggs and remove 2 teaspoons of the egg mix and place in a small bowl, add milk to the small bowl give a quick whisk then set aside 
  • Add the turkey, Cranberry, protein powder, vegetables and garlic to the egg in the large mixing bowl and using your fingers to massage the mixture until well combined
  • Divide the mixture into 6 even portions
  • On a clean dry surface place the mountain bread wraps and cut them down the middle
  • Shape a portion of the turkey into a sausage shape in the middle of the wrap 
  • Fold one side over the meat then on the flat edge brush the wrap with some of the reserved egg wash
  • Firmly wrap the egg washed side over to seal the sausage roll
  • Place on the prepared tray fold side down
  • Repeat with the remaining 5 wrap and turkey portions
  • Brush the tops of the sausage rolls with the egg wash
  • Bake for 20-25 minutes until golden brown 
  • Remove from the oven and allow to cool on the tray for 10-15 minutes before using an egg slide to gently remove from the tray to a wire rack to cool completely.

Nutritional Value:

  • Calories: 132
  • Total fat: 6.1g
  • Total carbohydrates: 6.1g
  • Protein: 11.3g 

Recipe Notes:

  • Store in an airtight container in the fridge for up to 3 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 Pure protein powder
  • 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.