Thai Chicken

Serves: 4 serves (or 10 bariatric portions)

Paste ingredients:

• 1 small onion, roughly chopped
• 1 long green chilli, roughly chopped
• 4 garlic cloves
• 1cm fresh ginger
• 1 lemongrass stalk
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 3 tablespoons fish sauce
• 3 tablespoons lime juice
• 1 tablespoon brown sugar

Curry ingredients:

• 1/2 tablespoon olive oil
• 500g chicken breast, evenly chopped
• 1 celery stalk, finely chopped
• 1 small onion, finely chopped
• 1 capsicum, thinly sliced
• 2 tomatoes, thinly sliced
• 1 cup green beans, in 1cm pieces
• 400ml light coconut milk
• 2 kaffir lime leaves
• 1/2 cup fresh basil, roughly torn

Method:

• Place all ingredients for the paste into a food processor and blend until smooth, then set aside
• Heat the oil in the base of a heavy based saucepan
• Add the onion and celery and sauté for 1-2 minutes until the onion becomes translucent
• Add in the chicken cook for 2-3 minutes until the chicken is all sealed
• Add in the paste and sauté until the chicken is coated and the paste is aromatic
• Pour in the coconut milk, tomatoes, greens, capsicum and kaffir lime leave, you may need to add a small amount of water to ensure all the chicken is in fluids
• Reduce the heat to a medium low heat. Place a lid on the saucepan and simmer for 15 minutes until the chicken is cooked through, this time may vary depending on how large the chicken pieces are cut.
• Remove from the heat and stir through the basil leaves, allow to sit for 2 minutes to infuse the fresh herbs through the chicken then serve

Nutritional Value per bariatric portion:

• Calories: 105
• Total fats: 3.8g
• Total carbohydrates: 4.8g
• Sugars: 2.5g
• Protein: 12.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Left overs make a delicious wonton pie filling

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.

Tomato Relish

Makes: approximately 16 portions (50g)

Ingredients:

• 1 tablespoon olive oil
• 2 large red onions
• 4 garlic cloves
• 25g mustard seeds
• 1kg tomatoes
• 3 long red chilli
• 2 tablespoons brown sugar
• 1/3 cup red wine vinegar
• 1 bay leaf

Method:

• Heat the oil in a large non-stick saucepan and add in the roughly chopped onion, crushed garlic and mustard seeds and sauté stirring occasionally until the onions have browned and caramelised
• Add in the roughly chopped tomatoes, sliced chilli and once simmering gently reduce the heat and continue to simmer for 15 minutes
• Add in the brown sugar, red wine vinegar and the bay leaf continuing to stir regularly for a further 5 minutes or until it has reduced to your desired thickness
• Remove the bay leaf and then allow to cool before transferring to a well sealing storage container

Nutritional Value per Portion:

• Calories: 36
• Total fats: 1.2g
• Total carbohydrates: 5.8g
• Sugars: 3.6g
• Protein: 1g

Recipes Notes:

• Store in an air tight container in the fridge for up to 2 week
• Can also be store in sterilised jars in the pantry in accordance with appropriate sterilisation techniques.

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.

Passionfruit Protein Butter

Makes: 10 x 25g portions

Ingredients:

• 170g Passionfruit pulp
• 1 tablespoon water
• 2 eggs
• 2 scoops (60g) pure protein powder
• 3 tablespoons xylitol*
• 2 tablespoons coconut oil, melted

*xylitol can be substituted with any low calorie artificial or natural sweetener of your choice

Method:

• Place the water, eggs, protein powder and xylitol is a blender and process until smooth
• Pour the egg mixture into a small heavy based sauce and add in the Passionfruit and mix until well combined
• Turn the heat on and over a medium low heat, whisk for 1-2 minutes
• Add the coconut oil and continually whisk for 5-10 minutes until thickened
• Transfer to air tight container to cool completely, the Passionfruit Protein Butter will continue to thicken as it cools.

Nutritional Value per portion (25g):

• Calories: 77
• Total fats: 3.7g
• Total Carbohydrates: 4.3g
• Sugars: 2g
• Protein: 6.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly but is best fresh
• To have a thinner final product add 1 tablespoon of water
• 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.

Protein Enriched Satay Sauce

Makes: 8 portions (approx 2 tablespoon per portion)

Ingredients:

• 165ml light coconut milk
• 3 tablespoons natural peanut butter
• 2 teaspoons curry powder
• 1 teaspoon honey
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 scoop (30g) pure protein powder

Method:

• Place the coconut milk, peanut butter, honey, curry powder and spices in a small saucepan and simmer over a low heat for ( minutes to cook off the spices and to melt the peanut butter
• Mix together in a blender the protein powder with 1/3 cup water until smooth
• Using a whisk to the whisk the sauce while you pour in the protein powder mix
• Whisk continually until smooth and evenly mixed and it comes to temperature, approximately 2 minutes

Nutritional Value per portion:

• Calories: 95
• Total fats: 5.5g
• Total carbohydrates: 4.7g
• Sugars: 2g
• Protein: 6.1g

Recipe Notes:

• Store covered in an airtight container in the fridge for up to 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Sauce can be served hot or 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.

Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each

Ingredients: 

• 440g can crushed pineapple in juice
• 400g can crushed whole peeled tomatoes 
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 zucchini
• 1 red capsicum 
• 4 garlic cloves 
• 1 chicken stock cube
• 2 tablespoons white vinegar 
• 2 tablespoons honey 
• 1 tablespoon soy sauce 
• 1 tablespoon arrowroot flour 
• 2 scoops (60g) pure protein powder 

Method:

• Roughly chop the vegetables into even size and place in a large heavy based saucepan 
• Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
• Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
• Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
• Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
• Remove from the heat and allow to cook slightly 
• Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

• Calories: 55
• Total fat: 0.3g
• Total carbohydrates. 8.8g
• Protein: 4g

Recipe Notes:

• Store covered on the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months.
• The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
• Serving suggestion with pork and vegetable stir fry 
• 
• 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.

Protein Lemon Curd

Makes: approximately 350ml

Ingredients:

• 2 large lemons, zest and juice
• 1 (30g) scoop pure protein powder
• 1/4 cup xylitol*
• 2 eggs 
• 3 tablespoons coconut oil, melted 

*xylitol can be replaced with your low calories sweetener of choice

Method:

• Place the lemon juice, lemon zest, protein powder, xylitol  and eggs in a bullet blender and process until smooth
• Pour the mixture into a small non stick saucepan and the melted coconut oil
• Over a low heat continually whisk until thickened, this will take between 5-10 minutes
• Transfer to air tight container to cool completely, it will continue to thicken as it cools

Nutrition value for complete recipe:

• Calories: 580
• Total fats: 51.9g 
• Total carbohydrates: 55.7g
• Protein: 39.1g

Recipe Notes: 

• Store in an air tight container in the fridge for a maximum of 7 days 
• This recipe is freezer friendly but is best fresh
• To have a thinner Curd add 1 tablespoon of water
• 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.

Thai Green Curry Paste

Ingredients:

• 1 lemongrass stalk
• 3 green chillies, sliced
• 2 shallots, sliced
• 6 garlic cloves
• 2cm fresh ginger, sliced 
• 2 kaffir lime leaves
• 1/2 cup fresh coriander leaves and stems
• 1/2 cup fresh basil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander 
• 1/2 teaspoon ground white pepper 
• 1/2 teaspoon salt
• 2 teaspoons brown sugar
• 1 tablespoon soy sauce 
• 1 teaspoon sesame oil
• Juice from 1 lime
• 45g pure protein powder (optional)

Method:

• Place all ingredients in a high powered blender and process until just combined
• If required add a touch of water to bring the paste together 

Recipe Notes:

• Store covered in the fridge for the maximum of 7 days
• Freezer in an IceCube tray and then when frozen transfer into a zip lock bag for a maximum of 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.

Basil Protein Pesto 

Makes: 12 portions

Ingredients:

• 40g fresh basil
• 4 garlic cloves
• 1 long red chilli
• 1/4 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 60g natural whey protein powder
• 3 tablespoons chicken stock
• 2 tablespoon extra virgin olive oil

Method:

• Place all the ingredients in a food processor and process until you have your preferred consistency.

Nutritional Value per portion:

• Calories: 132
• Total fat: 9.2g
• Total carbohydrates: 1.6g
• Protein: 10.8g

Recipe Notes:

• Picture shown has 1 portion of Pesto with Konjac spaghetti and poached chicken
• Store in airtight container in the fridge for the maximum of 7 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.

Homemade Passata

Makes: approximately 1 litre

Ingredients:

• 1 onion
• 3 cloves garlic
• 3 sprigs fresh oregano
• 1.5kg fresh tomatoes
• 1 chicken or vegetable stock cube
• 2 tablespoons apple cider vinegar

Thermo Cooking Method:

• Place quartered onion, garlic and oregano into the jug [Speed 8, 3 seconds]
• Add in quartered tomatoes, stock cube and apple cider vinegar [Speed 1, 100 degrees, 30 minutes]
• Remove the master cap from lid but sit steam basket over the hole to reduce splatter [Speed 1, ST/VAROMA temp, 5 minutes]
• Allow the mixture to cook for at least 10 minutes then replace the master cap and sit steam basket over the master cap [Speed 4, 20 seconds]
• Allow to cool for a further 20 minutes before placing in the fridge or dividing into single serve portions and freezing

Stove top Method:

• Bring a stockpot of water to the boil and place in half of the tomatoes and allow to simmer for 60 seconds
• Remove the tomatoes from the boiling water and plunge them into a sink full of iced water and sit for another 2 minutes
• Remove the tomato from the iced water and peel the skin from the tomato
• Repeat with the remaining tomatoes until all tomatoes are peeled
• Empty out the stockpot
• Place the finely diced onion and garlic and oregano leaves into the base of the stockpot with the stock cube and the vinegar
• Place all tomatoes in the stock pot then gently press down on the tomatoes with a potato masher to release some of the juices
• Place the lid on the stock pot and simmer over a medium low heat for 60 minutes to allow the tomatoes to break down
• Use a stick blender to puree the mixture until smooth or allow to cool and transfer in batches to a food processor to process until smooth
• If the passata is too runny for your preferences after being blended return to the stock pot and simmer undercovered for 5-10 minutes or until you  reach your desired conistency

Recipe Notes:

• Store in the fridge in an airtight container 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.

BBQ Spice Rub

1 Portion

Ingredients:

• 1 tablespoon smokey paprika
• 1 teaspoon ground black pepper
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• 2 teaspoons onion flakes
• 1 teaspoon celery salt
• 1/2 teaspoon ground chilli powder
• 1 teaspoon instant coffee (optional)
• 1 tablespoon brown sugar

Method:

• Mix all ingredients together and store in an air tight container until you are ready to use

Recipe Notes:

• This rub is delicious with pork, chicken and beef on almost all cuts.
• This rub is suitable for grilling, pan frying, roasting or slow cooking
• Store the BBQ spice rub in an air tight container for a maximum of 3 months
• 
  BBQ Spice Rub on a pork tenderloin fillet.
  Spice rub that has been massaged into the meat well and then searing in the frying pan until golden and then baked in a 180 degree oven for approximately 20 minutes

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.