Breakfast Cups

Makes: 21

Ingredients:

• 300g bacon, diced
• 200g zucchini, grated
• 120g onion, finally diced
• 250g tomato, diced
• 1 long red chilli, finely diced
• 6 garlic cloves, finely grated
• 25g fresh parsley, shredded
• 300g cheese, grated
• 3/4 cup natural protein powder
• 1/2 cup lentil flour
• 12 eggs, lightly beaten
• 3/4 cup milk

Method:

• Preheat oven to 180 degrees Celsius and lightly spray 21 silicon muffin cups
• Combine all ingredients until well mixed 
• Evenly spread the mixture between the prepared muffin cups
• Bake for 25 minutes
• Allow to cool in the tray for 15 minutes before removing to cool completely on a wire rack 

Nutritional Value per cup:

• Calories: 202
• Total fat: 10.1g
• Total carbohydrates: 6.3g
• Protein: 20.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 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 & Corn Slice

Makes: 12 portions of mini loaves 

Ingredients:

• 6 eggs
• 1 cup cottage cheese
• 1 x 400g can of creamed corn
• 1 cup wholemeal SR flour
• 100g chicken breast slices, shredded
• 6 garlic cloves, finely grated
• 1 large carrot, grated
• 1 large zucchini, grated 
• 1/2 large onion, finely diced
• 1 cup mozzarella cheese, grated
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees Celsius 
• Place the eggs, cottage cheese and creamed corn in a mixing bowl and lightly beat until well combined
• Place the remaining ingredients in another mixing bowl and combine well until all is well coated in the flour
• Pour the egg mixture over the filling mixture and combine well
• Spread the mixture out in a lined and greased brownie tin or spoon evenly between a sprayed silicon mini loaf tray
• Bake for 35-45 minutes
• Allow to cook in the tin/tray for 15 minutes before transferring to a wire rack to cool completely

Nutritional Value per portion:

• Calories: 158
• Total fat: 5.5g
• Total carbohydrates: 15.8g
• Protein: 10.9g

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.

Cottage Cheese Frittata

Makes: 9

Ingredients:

• 3/4 cup butternut pumpkin, chopped in 1/2cm cubes
• 1/2 cup shredded baby spinach
• 1/2 cup mushrooms, thinly sliced and roughly chopped
• 1/2 cup cherry tomatoes, diced
• 3 garlic cloves, finely diced
• 1 cup low fat cottage cheese
• 1/4 cup grated parmesan cheese
• 4 large or 6 small eggs, lightly beaten

Method:

• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Spread the diced pumpkin over the tray and lightly spray with cooking spray
• Roast the pumpkin for 15 minutes
• While the pumpkin is roasting prepared the remaining ingredients
• In a mixing bowl combine all the vegetables, garlic, cottage cheese and parmesan
• Add in the lightly beaten eggs and stir until well combined
• Evenly spread the mixture into silicon muffin trays that have been sprayed with cooking spray
• Cook in the preheated oven for 30 minutes
• Allow to cool in the muffin tray for 10 minutes
• Pop the frittatas out of the silicon cases and allow to cool on a wire rack

Nutritional Information per serve:

• Calories: 89.5
• Total Fat: 3.7g
• Cholesterol: 118.9mg
• Sodium: 195.6mg
• Total Carbs: 3.2g
• Dietary Fibre: 0.6g
• Protein: 8.7g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of five (5) days
• This recipe is freezer friendly.  For best results individually wrap in plastic wrap 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.

Impossible Slice

Serves: 6-8

Ingredients:

• 1 onion, diced
• 1 large carrot, grated
• 1 zucchini grated
• 1 red capsicum, diced
• 1 celery stalk, finely diced 
• 150g sweet potato, grated
• 1 large potato, grated
• 5 mushrooms, diced 
• 3 cloves garlic, finely grated
• 3 rashers bacon, diced 
• 1/2 cup fresh parsley, shredded 
• 9 eggs, lightly beaten
• 1 cup wholemeal plain flour
• 1 cup natural yoghurt or sour cream
• 1 tablespoon of polenta (or breadcrumbs)

Method:

• Preheat oven to 180 degrees Celsius and spray a lasagne dish with cooking spray and sprinkle the polenta evenly over the bottom of the dish 
• Place the remaining ingredients into a mixing bowl and stir until very well combined
• Pour the mixture into the prepared dish and spread evenly
• Bake for 40-45 minutes or until set
• Allow to cool for 10 minutes before cutting and serving
• Delicious served both hot and cold.

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.

Egg Cakes

Makes: 8

Ingredients:

• 5 egg, lightly beaten
• 2 tablespoons plain flour
• 1/4 cup milk
• 70g diced bacon pieces 
• 1 tablespoon fresh parsley, shredded
• 2 spring onions, finely chopped
• 1 teaspoon minced garlic

Method:

• Place all ingredients in a mixing bowl and combine well
• Heat 1 tablespoon of oil in a heavy based frying pan over a medium heat
• Place 4 pre-greased egg rings in the frying pan and fill with the egg cake batter
• Cook over a medium heat until the bottom is golden brown, approximately 3-4 minutes
• Remove the egg ring and then flip the egg cake, you may have some of the batter spread when taking the ring off
• Cook the other side until golden for approximately 2 minutes
• Serve either warm of cold.

Recipe Notes:

• Store inn air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 30 days.

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.

Brunch Quiche

Makes 1 x 20cm quiche & 9 mini quiches

Ingredients:

• 1 sheet frozen shortcrust pastry
• 1 cup grated cheese
• 150g diced bacon pieces
• 5 mushrooms, halved and sliced
• 1 onion, finely diced 
• 1 cup shredded baby spinach
• 1 punnet cherry tomatoes, quartered
• 1 tablespoon minced garlic
• 1 cup cream
• 9 eggs, lightly beaten
• Salt & pepper, to taste
• 1/2 cup SR flour

Method:

• Preheat oven to 180 degrees Celcius and pre-grease a quiche or tart tin and a muffin tray
• Roll out the defrosted pastry sheet until it’s large enough to cover the base of the quiche tin and cut of excess pastry
• Line the pastry shell with baking paper then fill the baking paper with baking beads and blind bake the pastry shell for 15 minutes
• Prepare the  filling by combining all ingredients, except the SR Flour and mix until well combined 
• Pour the filling until level with the pastry shell edge and return to the oven and bake for another 30-40 minutes or until golden and set
• Add the flour into the remaining filling and pour the filling into the pre-prepared muffin tray and bake for 20-25 minutes
• Allow to cool slightly and serve or cool completely and serve chilled

Recipe Notes:

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

Cottage Cheese Frittata

Serves: 4-6

Ingredients:

• 4 eggs, lightly beaten
• 1/2 cup grated Parmesan cheese
• 1 cup cottage cheese
• 1 tablespoon minced garlic
• 1/4 cup frozen spinach, defrosted
• 6 mushrooms, thinly sliced
• 1/2 cup grated mozzarella cheese

Method:

• In a mixing bowl whisk together the eggs, Parmesan, cottage cheese and garlic
• Once well combined stir through the spinach and sliced mushrooms until evenly spread throughout the mix
• Spray the base of an oven proof 20cm frying pan with cooking spray and then pour the mixture into the frying pan
• Place on a medium to low heat for approximately 7-10 minutes, until the mixture have completely pulled away from the sides
• Top the frittata with the mozzarella cheese and then place the frittata under a medium heat grill for approximately 10 minutes until the cheese is golden brown and the frittata has set
• Allow to sit for 5 minutes before slicing and serving.

Recipe Notes:

• For alternate cooking options pour the mixture  into a greased quiche or flan tin and top with mozzarella.  Then bake in a moderate oven for approximately 25 minutes or until set
• Store covered in the fridge for a maximum of 2 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.

Sour Cream Pie

Serves: 6-8

Ingredients:

• 1 small onion, finely diced
• 200g ham, shredded
• 300ml lite sour cream
• 6 large eggs (or 8 small eggs)
• 2 cloves garlic, finely grated
• 1/4 cup SR flour
• 1 tablespoon fresh chives, finely chopped

Method:

• Preheat your oven to 180 degrees Celsius and grease a quiche pan very well with cooking spray
• Evenly spread the onion and ham over the base of the prepared pan
• In a small jug whisk together the remaining ingredients until well combined and the sour cream is smooth and evenly mixed
• Pour the whisked mixture evenly over the quiche pan
• Bake in the oven for 35-45 minutes until golden brown and set in the middle

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 5 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.

Breakfast to Go Pies

Makes: 9

Ingredients:

• 2 cups grated potatoes
• 1 small egg, lightly beaten
• 2 tablespoons SR flour
• 1/2 teaspoon garlic salt
• 1 rasher bacon, rind removed and diced
• 9 cherry tomatoes, halved
• 1 large mushroom, diced
• 1/3 cup grated cheese
• 4 eggs, lightly beaten
• 1/4 cup natural yoghurt

Method:

• Preheat your oven to 180 degrees and grease 9 muffin holes very well
• Place the grated potato, 1 small egg, flour and garlic salt in a small mixing bowl and combine well, divide into 9 even portions
• Place one of the portions in the prepared muffin hole and use either your fingers or the back of a spoon to push the mixture completely up to the sides of the muffin hole, make sure it is as even as possible with no holes
• Repeat with the oven 8 portions to create your 9 hash brown cases
• Spray lightly with some cooking spray and cook in the preheated oven for 15 minutes
• Remove from the oven leaving the hash brown cases in the muffin tray
• Divide the diced mushroom, bacon and grated cheese into 9 equal portions
• Place 1 halved cherry tomato as well as a portion of the mushroom, bacon & cheese into each hash brown case
• In a small jug whisk together the 4 eggs and the yoghurt with a pinch of salt until well combined
• Slowly pour the egg mixture over the top of each hash brown cup until level with the top
• Place back in the oven and bake for another 20 minutes until the egg is golden and set.

Recipe Notes:

• Slices of chorizo sausage and shredded spinach would also be delicious additions
• 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

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.

C4K Zucchini Slice

Makes: approximately 24 squares

Ingredients:

• 6 eggs, lightly beaten
• 1 cup SR flour
• 1 onion, finely chopped
• 250g bacon pieces or shredded ham
• 2 cups grated zucchini
• 1 cup grated cheese
• 1/4 cup milk
• Salt & pepper, to taste

Method:

• Preheat oven to 180 degrees and lightly grease a lamington/brownie tin or small rectangle Pyrex dish by greasing and lining with baking paper
• In a large mixing bowl crack all the eggs and gently beat them together
• Add in the flour and continue to whisk until the mixture is smooth then fold in all other ingredients with a wooden spoon until well combined and all ingredients are coated
• Pour the mixture evenly into the prepared
• Bake for 25-30 minutes.

Recipe Notes:

• For an VEGETARIAN alternative remove the bacon/ham
• You are able to add up to total of 1 1/2 extra cup of extra grated vegetables, however for each extra 1/2 cup add an egg and tablespoon of milk to the recipe
• Store covered in the fridge for up to 3 days
• This recipe is freezer friendly once cooked
• A great freezer friendly option to freeze in single serves to place in lunchbox frozen in the morning.

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.