Satay Beef Cheeks

Satay Beef Cheeks
Serves: 4 or 12 Bariatric portions


Ingredients:

  • 4 beef cheeks
  • 1 onion, diced
  • 3 garlic cloves, finely diced
  • 1 & 1/2 tablespoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1 tablespoon brown sugar
  • 1/4 cup natural peanut butter
  • 1 can light coconut cream
  • 1 beef stock cube
  • 1/2 cup water

Method:

  • Heat a heavy based frying pan over a high heat and seal both sides of all beef cheeks until they have a nice crust on the outside
  • Place the onions and garlic in the base of a slow cooker bowl and place the sealed beef cheeks on top
  • Mix the spices, curry powder and brown sugar together and sprinkle half of the mix over the beef cheeks turn the beef cheeks over and sprinkle with the remaining spice mix
  • Add the peanut butter and stock cube and then cover with coconut cream and water
  • Cook on LOW for 7-8 hours
  • Mix the cornflour with some water to make a thick paste stirring through the slow cooker to thicken the sauce.

Nutritional Value per portion (12):

  • Calories: 154
  • Total fats: 7.6g
  • Total carbohydrates: 4.6g
  • Sugars: 0.3g
  • Protein: 16.9g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Any excess sauce can be frozen to be used as 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.



Pho

Pho

Serves: 2 serves or 4 Bariatric portions


Ingredients:

  • 2 cups salt reduced beef stock
  • 1 beef stock cube
  • 4 garlic cloves, finely diced
  • 1 & 1/2cm fresh ginger, finely diced
  • 1 cinnamon stick
  • 2 star anise
  • 2 teaspoons fish sauce
  • 2 teaspoons lime juice
  • 100g eye fillet steak, thinly sliced
  • 3 broccolini stalk, sliced
  • 2 mushrooms, thinly sliced
  • 1 small carrot, julienne
  • 1/2 small zucchini, juienne
  • 1/4 red capsicum, thinly sliced

Method:

  • Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours
  • Remove the cinnamon and star anise
  • Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes
  • Add in the thinly sliced eye fillet to the slow cooker bowl and allow to sit for 5 minute to just cook through the meat
  • Serve topped with fresh chilli and coriander

Nutritional Value per Bariatric portion:

  • Calories: 112
  • Total fats: 4.1g
  • Total carbohydrates: 10.4g
  • Sugars: 2.7g
  • Protein: 10.7g

Recipe Notes:

  • For non Bariatric portions serve with rice noodles in the bottom of each bowl
  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months but best served fresh.

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 and Mushroom Soup

Beef and Mushroom Soup

Serves: 4-6 or 12 Bariatric portions


Ingredients:

  • 700g chuck steak
  • 1 packet French onion soup mix
  • 1 onion, chopped
  • 1 celery stalk, chopped
  • 4 garlic cloves, finely chopped
  • 2 beef stock cubes
  • 400ml condensed tomato soup
  • 400g can sliced champignons
  • 6 button mushrooms, thinly sliced
  • 2 tablespoons Worcestershire sauce

Method:

  • Place the chuck steak in the slow cooker bowl and roll in the French onion soup mix until well coated
  • Top with the onion, celery, garlic, stock cubes, tomato soup and add 2 cups water
  • Cook on LOW for 5 hours of HIGH for 2 and half hours
  • Add the champignons, button mushrooms and Worcestershire sauce stirring well to break up the meat
  • Cook on LOW for another 60 minutes or LOW for 30 minutes

Nutritional Value per serve (12):

  • Calories: 129
  • Total fat: 4.5g
  • Total carbohydrates: 5.4g
  • Sugars: 4g
  • Protein: 13.2g

Recipe Notes:

  • Store covered 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.



Chicken Tikka Masala

Chicken Tikka Masala

Makes: 4 serves or 12 Bariatric serves


Ingredients:

  • 3/4 cup chicken stock
  • 2 tablespoons butter
  • 6 garlic cloves 
  • 1cm fresh ginger, peeled and roughly chopped 
  • 2 teaspoons turmeric
  • 2 teaspoons garam masala
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin 
  • 1 teaspoon ground cardamom
  • 1/2 teaspoon ground chilli powder (optional)
  • 1/4 cup fresh coriander
  • 700g chicken thighs
  • 1 onion, finely diced
  • 1 celery stalk, finely diced
  • 200g pumpkin, diced
  • 400ml can condensed tomato soup
  • 1 tablespoon tomato paste
  • 1/2 cup natural yoghurt 

Method: 

  • Place the butter in a blender with the garlic, ginger, all of the spices, coriander and 3 tablespoons of the chicken stock and process until smooth and well combined 
  • Toast the spice mix in a frying pan until aromatic 
  • Pour the spice mix into the slow cooker bowl, add the chicken thigh fillets in whole tossing so coated into the spice mix
  • Top with the vegetables, tomato soup, tomato paste and remaining stock gently stir
  • Cook on LOW for 6-8 hours or HIGH for 3 hours
  • Turn off the temperature then add the yoghurt in and stir the contents of the slow cooker to break up the chicken pieces.
  • Serve with your choice of rice or naan.

Nutritional Value per portion (12):

  • Calories:  131
  • Total fats: 4.8g
  • Total carbohydrates: 9.2g
  • Sugars: 4.3g
  • Protein: 14.1g

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.



Beef Ragu

Beef Ragu

Serves: 4-6 or 12 Bariatric portions



Ingredients:

  • 700g chuck steak
  • 2 tablespoon Worcestershire sauce 
  • 2 teaspoons Apple cider vinegar 
  • 1 onion, diced
  • 1 celery stalk, diced
  • 1 small zucchini, diced
  • 5 garlic cloves, finely diced
  • 1 tablespoon dried Italian herbs 
  • 2 beef stock cubes
  • 1 x 400g chopped whole peeled tomatoes 
  • 1/2 cup water

Method:

  • Place the chuck steak in the base of the slow cooker bowl and pour the Worcestershire sauce and apple cider vinegar over the top massaging into both sides of the meat
  • Top with the meat with the vegetables, garlic, herbs and stock cubes
  • Pour the tomatoes and water over the contents of the slow cooker bowl and gently stir
  • Cook on LOW for 8 hours or HIGH for 4 hour
  • Using tongs to stir the Ragu until well combined and the meat has broken up
  • Serve with your choice of pasta, mash or warm crusty bread.

Recipe Notes per portion (12):

  • Calories: 101
  • Total fat: 4.3g
  • Total carbohydrates: 3.3g
  • Sugars: 1.5g
  • Protein: 12.2g

Recipe Notes:

  • Store covered in the fridge for the 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.



Barley and Beef Cheeks

Barley and Beef Cheeks

Serves: 4 or 12 Bariatric portions 


Ingredients:

  • 4 beef cheeks
  • 1 large onion, chopped
  • 1 large carrot, chopped
  • 1 celery stalk, chopped
  • 1 zucchini, chopped
  • 6 mushrooms, chopped
  • 6 garlic cloves, finely chopped
  • 2 sprigs Rosemary 
  • 2 bay leaves
  • 3 beef stock cubes
  • 1/2 cup pearl barley
  • 1 can whole peeled tomatoes
  • 1 can water 

Method:

  • Heat a heavy based frying pan over a medium-high heat and spray with cooking spray
  • Seal the beef cheeks on both sides until they have a crispy exterior, approximately 2 minutes each side over medium-high heat
  • Place all the vegetables and herbs in the base of the slow cooker bowl
  • Top with the stock cubes and the barley
  • Place the beef cheeks on the vegetables and then pour the tinned tomatoes then fill the can with water and pour over the top
  • Cook on LOW for 8 hours or HIGH for 4 hours
  • Serve with mash or streamed green vegetables.

Nutritional Value per Bariatric portion:

  • Calories: 158
  • Total fat: 4.6g
  • Total carbohydrates: 6.1g
  • Sugars: 1.3g
  • Protein: 22.5g

Recipe Notes:

  • Store covered 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.



Protein Enriched Tuscan Soup

Protein Enriched Pumpkin Soup

Makes: 4-6 serves or 15 Bariatric serves


Ingredients:

  • 750g butternut pumpkin, peeled
  • 4 garlic cloves
  • 2 onions
  • 1 celery stalk
  • 1 can whole peeled tomatoes
  • 2 cups chicken stock
  • 2 teaspoons mixed Italian herbs
  • 1/2 teaspoon cinnamon
  • 400ml light evaporated milk
  • 4 scoops (120g) pure protein powder 

Method:

  • Place all ingredients, except the protein powder an evaporate milk in a slow cooker bowl
  • Cook on LOW for 6 hours or HIGH for 3 hours
  • In a small mixing bowl use a hand blender to combine the evaporated milk and the protein powder until well combined
  • Turn the heat off on the slow cooker and use the same stick blender to process the contents of the soup in the slow cooker bowl until mostly smooth
  • Pour in the milk protein mix into the slow cooker bowl and continue to process until completely smooth and combined.
  • Serve topped with some fresh rosemary.

Nutritional Value per Bariatric portion:

  • Calories: 106
  • Total fat: 1.6g
  • Total carbohydrates: 10.6g
  • Protein: 10.5g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly 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.



Protein Enriched Thai Pumpkin Soup

Protein Enriched Thai Pumpkin Soup

Makes: 6 portions (3/4 cup each)


Ingredients:

  • 750g butternut pumpkin
  • 1 onion
  • 1/2 celery stalk 
  • 1 potato 
  • 4 garlic cloves
  • 1 tablespoons red curry paste 
  • 2 chicken stock cubes 
  • 165ml light coconut milk
  • 2 scoops (60g) pure protein powder

Method: 

  • Peel and chop the vegetables to similar size and place either in a slow cooker bowl or saucepan 
  • Add the stock cubes and Thai red curry paste and add water until it is just level with the top of the vegetables 
  • In the slow cooker cook on LOW for 6 hours 
  • On the stovetop, place lid on the saucepan and simmer for 15-20 minutes, or unto all vegetables are soft
  • Place the coconut milk and protein powder into a bullet blender and process until smooth 
  • Using a stick blender to process the soup until smooth
  • Add the protein enriched coconut milk into the soup and process until well combined 
  • Serve immediately

Nutritional Value per portion: 

  • Calories: 183
  • Total fat: 2.5g
  • Total carbohydrates: 23.3g
  • Protein: 12g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 4 days
  • This recipe is freezer friendly to be consumed within 6 months 
  • Picture shown has the soup served with a dollop of Chobani yoghurt and a side of pork crackles as croutons 
  • 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.



SC Rosemary & Garlic Braised Beef

SC Rosemary & Garlic Braised Beef

Makes: 4 large or 10 bariatric portions


Ingredients:

  • 600g blade steak or chuck steak
  • 1 large onion
  • 1/2 leek
  • 1 celery stalk 
  • 2 carrots
  • 1 parsnip
  • 1 zucchini
  • 150g butternut pumpkin
  • 2 sprigs fresh rosemary, stalks removed 
  • 6 garlic cloves
  • 2 cups C4K Kitchen’s Beef Stock
  • 3 scoops (90g) pure protein powder, optional

Method:

  • Place the beef in the base of the slow cooker bowl
  • Cut the vegetables to even sized of your preferences and place in the slow cooker bowl
  • Top with the rosemary and finely chopped garlic 
  • Evenly pour 1 1/2 cups of the beef stock over the slow cooker, ensuring you reserve 1/2 cup stock for later if using the protein powder
  • Cook on LOW for 8 hours or HIGH for 4 hours
  • Place the reserved stock in a blender with the protein powder and blend until smooth
  • Stir the beef protein mixture into the slow cooker bowl until well combined 
  • Bring to serving temperature then serve

Nutritional Value per Portion (10):

  • Calories: 95
  • Total fat: 1.4g
  • Total carbohydrates: 24.1g
  • Protein: 15.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly 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.



SC Chicken Vegetable Noodle Soup

SC Chicken Vegetable Noodle Soup

Serves: 8-10


Ingredients:

  • 3 Chicken Maryland pieces 
  • 2L chicken stock 
  • 1 portion of C4K Kitchen’s French Onion Soup Mix
  • 1 onion
  • 1 leek
  • 1 celery stalk
  • 2 carrots
  • 2 zucchinis
  • 1 parsnip
  • 1 turnip
  • 1 swede
  • 250g butternut pumpkin
  • 6 garlic cloves 
  • 2 bay leaves
  • 2 sprigs fresh oregano 
  • 1 packet 2 minute noodles 

Method:

  • Place the chicken in the slow cooker bowl and coat in the soup mix
  • Peel and dice all vegetables to the same size of your preference 
  • Add the finely diced garlic, bay leaves and oregano sprigs
  • Cover the ingredients with the stock then top up until all vegetables are covered by about 2cm with water 
  • Cook on LOW for 5-6 hours or HIGH for 2.5-3 hours
  • Carefully remove the chicken pieces, bay leaves and oregano 
  • Remove all the chicken from the bones and roughly chop the chicken
  • Return the chicken to the slow cooker and add in the 2 minute noodles 
  • Replace the lid on the slow cooker for a further 10 minutes or until the noodles have softened.

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months 
  • For a low carb option replace the noodles with finely shredded wombok

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.