Spinach & Cheese Wonton Cannelloni 

Makes: 3 bariatric portions

Ingredients:

• 6 wonton wrappers
• 80g frozen spinach, defrosted
• 2 tablespoons ricotta cheese
• 30g feta cheese, crumbled
• 1 scoop (30g) protein powder
• 1 garlic cloves, finely diced
•  1/2 long red chilli, finely diced (optional)
• 3/4 tomato pasta sauce
• 6 tablespoons grated cheese

Method:

• Preheat the oven to 180 degrees and place 3 small oven proof dishes or ramekins on a baking tray
• Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
• Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
• Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
• 
• Top evenly with with the tomato sauce and grated cheese
•  
• Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

• Calories: 193
• Total fat: 7.8g
• Total carbohydrates: 14.7g
• Sugars: 4.6g
• Protein: 16.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly either prepared and uncooked or cooked 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.

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

• 6 wonton wrappers
• 20g frozen spinach, defrosted
• 1 tablespoon ricotta
• 1 teaspoon Parmesan meal
• 1 small garlic clove, finely diced
• Fresh red chilli, optional to taste
• 1 tablespoon (10g) pure protein powder

Method:

• To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place a portion of the filling in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no filling
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

• Calories: 62
• Total fat: 0.9g
• Total carbohydrates: 10.1g
• Sugar: 0.4g
• Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.

Pumpkin Ricotta Wonton Ravioli

Serves: 1

Ingredients:

• 4 wonton wrappers
• 1 tablespoon pumpkin purée
• 1 teaspoon ricotta
• 1/3 scoop (10g) pure protein powder
• Fresh chilli to taste

Method:

• To prepare the filling place the pumpkin, ricotta, protein powder and fresh chilli in a mixing bowl and stir until well combined
• Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
• Place half of the pumpkin mixture in a small little dome a middle of one wonton wrappers
• Dampen fingertips and moisten the wonton wrappers where there is no pumpkin
• Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
• Repeat with the other two wonton wrappers and filling
• Gently place the wonton Ravioli in a saucepan of simmering water for approximately 3-5 minutes or until the wonton wrappers are translucent and cooked through.
• Picture shown serves with Basil Protein Pesto and crumbled feta cheese.
• 

Nutritional Value per Portion:

• Calories: 130
• Total fats: 1.2g
• Total carbohydrates: 17.2g
• Sugars: 1.3g
• Protein: 12g

Recipe Notes:

• Best served fresh
• 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.

Garden Fresh Pasta Salad

Serves: 4-8 people

Ingredients:

• 3 cups cooked pasta, cold
• 2 medium tomatoes, diced
• 1 cup baby spinach, shredded
• 1/2 cup Fresh continental parsley, shredded 
• 1 red onion, diced
• 1/2 red capsicum, diced
• 1/2 green capsicum, diced
• 2 mini cucumbers, sliced 
• 1 linnet cherry tomatoes, halved

Method: 

• Place all ingredients in a salad bowl and gently toss until well combined
• Store in an air tight container or covered tightly with glad wrap in the fridge until serve
• Dress the salad with your choice of dressing then serve immediately 

Recipe Notes:

• Picture shown has the salad with a side of C4K Classic Sakad Dressing
• Store covered, undressed for a maximum of 3 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.

Beef Stroganoff

Serves: 4

Ingredients:

• 2 tablespoons butter
• 1 onion, diced
• 1 celery stalk, finely diced
• 4 cloves garlic, finely diced
• 600g rump steak
• 150g button or field mushrooms
• 150g Swiss brown mushrooms
• 1 teaspoon paprika
• 1/2 teaspoon turmeric 
• 1/2 teaspoon dried oregano
• 2 beef stock cubes
• 2 tablespoons plain flour
• 1/2 cup dry white wine (or additional stock)
• 1 cup beef stock 
• 2 tablespoons Worchestershire sauce 
• 1/2 cup sour cream
• 3oog pappardelle pasta

Method:

• Cook the pappardelle pasta as per the instructions on the packet, when cooked keep 1/2 cup of the cooking water before discarding, then return the pasta to the saucepan
• Melt 1 tablespoon of the butter in a heavy based frying pan or saucepan over a medium heat 
• Add in the onion, celery and garlic in and sauté for 3-5 minutes until softened
• Add in the trimmed and finely sliced steak and seal the meat, approximately 2-3 minutes
• Slice the mushrooms and add into the pan and sauté for 2 minutes until the moisture starts releasing from the mushrooms
• Add in the spices, stock cubes, flour and extra tablespoon of plain flour, stir well until the butter is melted and the meat and mushrooms are fully coated in the mixture 
• Add in the Worchestershire, wine, stock and 1/2 cup of the pasta cooking water into the saucepan and simmer stirring regularly for approximately 10 minutes until thick and glossy
• Add in the sour cream and stir through and allow to come up to temperature 
• It will look like there is too much liquid, spoon this extra liquid, approximately 1 to 1 1/2 cups over the pappardelle pasta and mix through so the pasta is well coated in the sauce
• Serve by placing the coated pasta on your plate and then top with the stroganoff.

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.

Mac n Three Cheese

Serves: 4 entree or side serves

Ingredients:

• 250g macaroni style pasta
• 50g butter
• 2 heaped tablespoons plain flour
• 1 teaspoon chicken stock or 1 chicken stock cube, crumbled
• 1 cup cream
• 2 cups milk
• 1/2 cup grated mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 125g Camembert cheese, cubed
• Salt and pepper, to taste

Method:

• Cook the pasta as per directions on the packet, before draining remove 1 cup of the pasta water and reserve
• Drain the pasta and set aside
• Melt the butter in a heavy based saucepan over a medium heat
• Add in the flour and chicken stock and whisk until you create a paste and cook out the flour stirring for about 2-3 minutes 
• Add in 1/2 cup cream, 1/2 milk and 1/2 cup of the reserved pasta water and stir until it’s thick and smooth
• Add in the remaining cream and another 1/2 cup milk into the mixture and continue to stir until thigh and smooth
• Add in the last cup of milk and simmer for about 5 minutes until thick and smooth
• Add in all of the cheeses into the sauce and stir until the cheese have melted and the sauce is glossy, if the sauce thickens too much when the cheese melts add in some of the remaining pasta liquid to get the desired consistency 
• Stir the sauce through the cook pasta and serve topped with some fresh chives 

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.

One Pot Caprese Pasta

Serves: 4

Ingredients:

• 250g dried linguine pasta
• 400g can of chopped whole peeled tomatoes
• 3 1/4 cup chicken or vegetable stock
• 1 small onion, thinly sliced
• 4 cloves garlic, thinly sliced
• 1 tablespoons mixed herbs
• 2 tablespoons extra virgin olive oil
• 1/4 cup freshly shredded basil
• 200g roughly chopped bocconcini cheese
• 1 tablespoon balsamic vinegar
• 1/4 cup parmesan cheese

Method:

• Place the pasta, tomatoes, stock, onion, garlic, herbs and oil in a large sauce
• 
• Bring the pot to a boil and using your tongs to curl the pasta into the liquid so it is full covered by liquid
• Place the lid on the saucepan and reduce to a gentle simmer
• Simmer the pasta for approximately 12-15 minutes stirring every couple of minutes to ensure the pasta is not sticking together and being evenly coated with sauce
• Remove from the heat and stir through the basil, cheese and the balsamic vinegar
• Serve topped with some fresh parmesan cheese.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• MMS could be substituted into this recipe instead of the can of whole peeled tomatoes
• 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.

Chicken & Spinach Cannelloni

Serves: 6

Ingredients:

• 250g box dried cannelloni shells
• 1 small onion, roughly chopped
• 1 stalk celery, roughly chopped
• 4 mushrooms, roughly chopped
• 2 cloves garlic, roughly chopped
• 150g baby spinach
• 1 cup ricotta cheese
• 500g chicken mince
• 100g bacon pieces (optional)
• 1 portion C4K Kitchen’s Mumma’s Magic Sauce (approximately 700-800ml)
• 1 ½ cups grated cheese
• ½ cup grated parmesan cheese

Method:

• Preheat the oven to 180 degrees Celsius
• Place the onion, celery, mushrooms, garlic and baby spinach into to a food processer and blend until like breadcrumbs
  [THERMO COOKING: Speed 6, 10 seconds]
• Add in the ricotta cheese & chicken mince and blend until well combined
  [THERMO COOKING: Speed 1, 30 second]
• Place the mixture into a piping bag (or zip lock bag) and cut the end off to be slightly smaller than the opening in the cannelloni shell
• Fill the cannelloni shells and lay them in a lasagne dish until you have use all the mixture
• Sprinkle the bacon pieces evenly over the top of the shells then pour the MMS evenly over the top
• Finish by evenly sprinkling the cheese over the top of the dish
• Bake in the oven for 30 minutes until the cheese is golden and bubbly and the pasta has softened

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.

Vegetarian Lasagne

Serves: 6

Ingredients:

• ½ serve of C4K Kitchen’s Caulifredo Sauce
• ½ cup milk
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce
• ¼ pumpkin
• 150g baby spinach
• 10 mushrooms
• 2 zucchinis
• 250g box dried lasagne sheets
• 1 ½ cups grated cheese
• ½ cup grated parmesan cheese

Method:

• Preheat your oven to 170 degrees Celsius
• Prepare your vegetables by peeling the pumpkin then and slicing the pumpkin and zucchini thinly (about 1-2mm thick), slice your mushrooms about 3mm thick
• Stir the milk through the caulifredo sauce to make slightly runnier than the normal sauce
• Place ¼ of the caulifredo sauce on the base of your lasagne dish and layer with the lasagne sheets until fully covered
• Layer ½ of the sliced pumpkin over the lasagne sheets then top the pumpkin with half of the spinach
• Top the pumpkin and spinach evenly with another ¼ of the caulifredo
• Cover the caulifredo with another layer of lasagne sheets so fully covered then layer half of the zucchini and half of the mushroom and top evenly with another ¼ of the caulifredo
• Repeat with another layer of lasagne sheets, pumpkin and spinach and top even with the last of the caulifredo sauce
• Finish the lasagne with another layer of lasagne sheets and the last of the zucchini and mushroom
• Pour the MMS evenly over the top then evenly sprinkle the grated cheese
• Bake in the preheated oven for 45-60 minutes, check at 30 minutes to see if the cheese is getting too dark and crispy for your taste and if it is cover the top with alfoil and increase your oven temperature to 180 degrees Celsius.

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.

Chorizo & Bacon Pasta

Serves: 4

Ingredients:

• 2 chorizos, sliced
• 200g bacon pieces
• 1 leek, diced
• 1 red capsicum diced
• 3 cloves garlic, finely diced
• 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (approximately 700-800ml)
• 1 teaspoon paprika
• 1 tablespoon Worcestershire sauce
• 250g dried spaghetti

Method:

• Place a large pot of salted water on the stove and bring to the boil, once the water comes to the boil add in the pasta and return to the boil.  Reduce the heat and cook the pasta for 12 minutes
• While the pasta is cooking saute the leek, bacon & garlic in 1 tablespoon rice bran oil in the base of a heavy based frying pan for 2-3 minute until the leek has softened
• Add in the chorizo slices and red capsicum and saute for a further 2-3 minutes
• Finally add in the paprika, MMS and Worcestershire sauce and simmer for about 10 minutes to allow to flavours to infuse and until the pasta is cooked.
• Drain the pasta and toss through the sauce
• Serve immediately topped with some fresh shredded parsley.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer suitable

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.