Cranberry Glazed Turkey Meatloaf 

Serves: 4 or 10 bariatric portions

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup skim milk
• 500g turkey mince
• 1 egg
• 1 small onion, finely diced 
• 1/2 stalk celery, finely diced 
• 3 garlic cloves, finely grated
• 45g natural protein powder
• 1/4 cup cranberry sauce

Method:

• Preheat the oven to 180 degrees Celsius and line a loaf tin with baking paper
• Grind the rolled oats in a food processor
• Place in a mixing bowl and soak the oats in the milk while preparing the remaining ingredients 
• Add all the ingredients, except the cranberry sauce and use your fingers to massage the mixture until evenly combined
• Evenly pack the prepared loaf tin with the turkey meatloaf mixture and then spread the cranberry sauce over the top
• Bake in the preheated oven for 45 minutes
• Allow to sit for 10 minutes before removing from the loaf tin and slicing.

Nutritional Value per Slice (10):

• Calories: 148
• Total fats: 7.3g
• Total carbohydrates: 6.3g
• Protein: 13.8g

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 serves with mashed potato and steamed vegetables (not included in nutritional information)

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 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.

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.

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.

Chicken & Mushroom Quinoa Risotto

Serves: 6-8 small portions

Ingredients:

• 1 teaspoon rice bran oil
• 250g chicken mince 
• 70g cauliflower, grated
• 70g onion, finely diced
• 100g mushroom, roughly chopped
• 2 garlic cloves, finely diced
• 3 dried porcini mushroom pieces, finely chopped
• 3 chicken stock cubes
• 150g quinoa
• 2 1/4 cups water

Method:

• Place the oil, mince, cauliflower, onion, garlic and mushrooms in a saucepan and sauté for 5 minutes until the onions softens and the chicken is sealed
• Rinse the quinoa and then add to the saucepan with the stock cubes and the water
• Stir well then bring to the boil
• Give one more quick stir, place the lid on the saucepan and reduce the heat to a medium-low heat and simmer for 15 minutes 
• Remove from the heat, do not remove the lid – allow to sit for another 10 minutes
• Remove the lid and stir well before serving

Nutritional Value per serve (6 portions)

• Calories: 144
• Total fat: 9.4g
• Total carbohydrates: 7g
• Protein: 9.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• When reheating add a dash of water or stock to rehydrate
• Also delicious served cold as a salad
• 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.

Pork & Vegetable Steamed Dim Sims

Makes: 54 dim sims 

Ingredients:

• 150g sweet potato, grated
• 50g broccoli stem, grated
• 150g zucchini, grated
• 120g carrot, grated
• 120g cauliflower, grated
• 300g wombok, finely shredded
• 30g ginger, finely grated
• 8 cloves garlic, finely grated
• 1 long red chilli, finely diced
• 500g lean pork mince
• 2 eggs
• 3 tablespoons natural protein powder
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 2 teaspoons fish sauce
• 2 teaspoons sesame oil
• 54 wonton wrappers

Method:

• Combine all ingredients, except wonton wrappers, in a bowl and use your finger tips to massage the mixture together until well combined
• Pinch approximately 1 tablespoon of the mixture and place in the centre of a wonton wrapper
• Pinch the 4 shortest edges up and then roughly bring the point over to form the small dim sim
• Repeat until all the mixture is used
• Place the Dim sims next to each other but not touching under a tea towel so they do not dry out while forming the remaining dim sims
• To steam the dim sims place in a bamboo steamed basket with at least cm between each dim sim to allow the steam to easily circulate
• Bring the water to a boil then place the steamer basket on top and steam for 8 minutes
• Serve immediately with your preferred dipping sauce

Nutritional Value per dim sim:

• Calories: 62
• Total fat: 2.4g
• Total carbohydrates: 5.4g
• Protein: 4.5g

Recipe Notes:

• Store covered in the fridge (cooked or uncooked) with a small gap between dim sims for a maximum of 2 days but best served freshly cooked
• Prepared but uncooked dimsims are freezer friendly to be cooked and consumed within 3 months
• Dipping sauce shown in sweet chilli sauce and soy 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.