Broccoli and Feta Tortas

Makes: 12

Ingredients:

• 6 eggs
• 1 cup smooth ricotta
• 200g danish feta, roughly crumbled
• 200g broccoli stem, grated
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated mozzarella cheese
• 2 garlic cloves, crushed

Method:

• Preheat the oven to 180 degrees Celsius and prepare 12 silicon muffin cups but lightly spraying

Place the eggs and ricotta in a large mixing bowl and whisk until thick and creamy like a custard

Add in the remaining ingredients and stir through until well combined

Spoon the mixture evenly between the 12 muffin cups

Bake for 35 minutes or until golden and cooked through, they will be cooked through when firm on the edges with a gently wobble in the middle

Remove and allow to cool in the trays for 10 minutes before removed to cool on a wire rack completely.

Nutritional Value per Tortas:

• Calories: 175
• Total fat: 7g
• Total carbohydrates: 2.7g
• Sugar: 0.5g
• Protein: 11.7g

Recipe Notes:

• Store in an air tight container 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.

Breakfast Ham Cups

Makes: 15

Ingredients:

• 15 round thin slices of ham
• 8 eggs

• 1/4 cup natural yoghurt (or cream)
• 1/2 cup grated cheese

• 1 small onion, finely diced
• 1 broccoli stem, grated (approximately 80g)
• 1 & 1/2 tomatoes, diced
• 4 mushrooms, diced
• 4 asparagus spears, thinly sliced
• 2 garlic cloves, finely diced

Method:

• Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well

• Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined

• Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined

• Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
• Repeat with the ham slices and mixture until all used

• Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
• Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

• Calories: 89
• Total fat: 4.8g
• Tots carbs: 2.5g
• Sugars: 0.8g
• Protein: 8.7g

Recipes notes:

• Store in an air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Serve hot or 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.

Mushroom and Bacon Wonton Quiches

Makes: 15

Ingredients:

• 15 wonton wrappers
• 8 eggs
• 150g sour cream
• 1/2 cup grated Parmesan
• 1/2 cup grated mozzarella
• 2 garlic cloves
• 1/3 leek, halved and finely shredded
• 250g lean bacon
• 150g button mushrooms

Method:

• Preheat the oven to 180 degrees Celsius
• Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
• Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined
• Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
• Bake for 25-30 minutes or until golden and cooked through
• Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

• Calories: 110
• Total fat: 5.7g
• Total carbohydrates: 5.5g
• Sugar: 0.4g
• Protein: 9.9g

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.

Chicken & Asparagus Wonton Quiches

Makes: 14

Ingredients:

• 14 wonton wrappers
• 8 eggs
• 150g sour cream
• 1/2 cup grated Parmesan
• 1/2 cup grated mozzarella
• 2 garlic cloves
• 1/3 leek, halved and finely shredded
• 250g roast chicken
• 1 bunch (7 spears) fresh asparagus

Method:

• Preheat the oven to 180 degrees Celsius
• Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
• Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
• Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
• Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
• Bake for 25-30 minutes or until golden and cooked through
• Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

• Calories: 125
• Total fat: 7g
• Total carbohydrates: 5.2g
• Sugar: 0.2g
• Protein: 10.1g

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.

Breakfast Frittata

Makes: 12

Ingredients:

• 1/2 cup sour cream
• 6 eggs
• 2 garlic cloves, finely grated
• 150g bacon pieces
• 150g button mushrooms
• 150g cherry tomatoes
• 150g sharp cheddar cheese

Method:

• Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
• In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
• Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
• Stir through the chopped ingredients into the egg mixture until well combined
• Spoon the mixture evenly between the prepared muffin tray
• Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
• Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 164
• Total fats: 12.1g
• Total carbohydrates: 1.7g
• Sugars: 0.8g
• Protein: 10.4g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

• 300g pumpkin
• 150g bacon, roughly diced
• 50g baby spinach
• 100g feta cheese, crumbled
• 2 garlic cloves, finely chopped
• 6 eggs
• 150ml cream

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
• Set aside to cool slightly
• Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
• Place the eggs and cream in a mixing bowl and whisk together until well combined
• Add in all remaining ingredients and stir through
• Evenly spoon the into he wells of silicon muffin tray
• Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
• Alternatively serve warm.

Nutritional Value per Frittata:

• Calories: 169
• Total fat: 11g
• Total carbohydrates: 4g
• Sugars: 1.6g
• Protein: 11.5g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

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.

Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• 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.

Egg White Cups 

Makes: 12

Ingredients:

• 12 wonton wrappers
• 1 cup egg whites
• 2 scoops (60g) pure protein powder
• 1/3 leek, halved and thinly sliced
• 3/4 cup baby spinach shredded
• 2-3 button mushrooms, halved and thinly sliced
• 3 garlic cloves, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated cheddar cheese
• 100g feta, cubed or crumbled

Method:

• Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
• Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
• Add the protein powder and lightly whisk through until well combined
• Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
• Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
• Bake for 20 minutes
• Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

• Calories: 95
• Total fats: 3g
• Total carbohydrates: 5g
• Protein: 12g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 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.

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. 

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.