Ham & Ricotta Frittata

Makes: 6

Ingredients:

• 4 eggs
• 120g ham, finely shredded
• 1/2 cup ricotta
• 2 garlic cloves, finely diced

Method:

• Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
• Place the all ingredients in the a mixing bowl and whisk until well combined
• Pour the batter evenly between the prepared muffin tray
• Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
• Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 133
• Total fat: 9.6g
• Total carbohydrates: 1.9g
• Sugars: 0.8g
• Protein: 9.9g

Recipe Notes:

• Delicious served both warm or cold
• 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.

Apricot Chicken Sausage Rolls

Makes: 28 portions

Ingredients:

• 3 1/2 mountain bread wraps
• 150g dried apricots
• 500g chicken mince
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely diced
• 150g sweet potato, grated
• 1 egg
• 1/2 packet French Onion Soup mix
• 3 scoops (90g) pure protein powder

Method:

• Place the dried apricots in a heat proof bowl and cover with 1/4 cup of boiling water, soak for a minimum of 2 hours or preferably overnight
• Preheat the oven to 180 degrees Celsius and line a baking tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Dice the soaked dried apricots into small even sized pieces and place in a mixing bowl with any of the soaking liquid
• All all remaining ingredients, except the mountain bread into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 7 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• Repeat with the remaining mountain bread and meat portions
• Brush the tops of the sausage rolls with egg wash
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting each roll into 4 even portions.

Nutritional Value per portion:

• Calories: 66
• Total fat: 1.4g
• Total carbohydrates: 6.4g
• Sugars: 3.2g
• Protein: 7.1g

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 holly10 at checkout to get a 10% discount
• Also delicious served 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.

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.

Chicken & Herb Dumplings

Makes: 30

Ingredients:

• 30 wonton wrappers
• 250g chicken mince
• 3/4 cup wombok, finely shredded
• 3 spring onions, finely shredded
• 2 garlic cloves, finely grated
• 1cm fresh ginger, finely grated
• 1 stalk lemongrass, white stalk only finely chopped
• 2 tablespoons shredded fresh coriander
• 2 tablespoons shredded Asian Basil
• 1 tablespoon finely chopped fresh chives
• 1 tablespoon light soy sauce
• 1 tablespoon rice wine vinegar
• 2 scoops (60g) pure protein powder

Method:

• Place the wombok in a bowl of boiling water for 1-2 minutes, drain while squeezing out excess liquid then pat dry with paper towel.
• Place all ingredients except the wonton wrappers into a mixing bowl and massage through your fingertips until well combined.
• On a clean dry service place a wonton wrapper
• Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
• Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
• Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
• Use your fingertip to push in the filling and comfortably seal the other side
• Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
• Repeat with all the mixture
• To cook your dumplings:
• Steam, place in a bamboo steamer and steam for 10 minutes
• Deep Fry, for 2-3 minutes until golden and crispy
• Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
• Serve with your choice of dipping sauce.

Nutritional Value per dumpling:

• Calories: 44

• Total fats: 0.8g

• Total carbohydrates: 4.8g

• Sugars: 0.3g

• Protein: 4.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days either cooked or uncooked

• Can be frozen uncooked for a maximum of 6 months

• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold

• Dumplings can also be steamed or poached by adding into a short or wonton soup

• Protein powder used in the recipe is Protein Supplies Australia Pure 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.

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Chicken & Vegetable Wonton Pies

Makes: 9

Ingredients:

• 18 wonton wrappers
• 250g chicken mince
• 1/2 small onion, finely diced
• 1/2 small celery stalk, finely diced
• 1/2 small carrot, grated
• 1/2 small zucchini, grated
• 2 garlic cloves, finely grated
• 1 tablespoons Worcestershire sauce
• 1/2 cup chicken stock
• Up to 2 tablespoons instant gravy powder

Method:

• Preheat oven to 180 degrees and place the silicon muffin trays on a baking tray
• Place the onion, celery and garlic in a saucepan with cooking spray and sauté for 1-2 minutes until the onion softens
• Add the chicken, carrot and zucchini into the saucepan and using a wooden spoon to break up the mince as it seals.
• Once the mince is broken up add the chicken stock and Worcestershire sauce and bring to the boil
• Gradually add the instant gravy powder until the mixture thickens to a pie filling texture
• Line 9 muffin tray wells with a wonton wrappers and spoon even portions of the mixture into the wontons
• Place another wonton on the top pressing down the filling into the base wrapper and then fold the base wrapper into the top wrapper to fully seal the pies
• 

• Brush with egg wash or milk and bake for 20-25 minutes until golden brown
• Allow to cool in muffin tray for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Pie:

• Calories: 81
• Total fat: 1.9g
• Total carbohydrates: 8.9g
• Sugars: 0.7g
• Protein: 7.2g

Recipe Notes:

• Store in an air tight container 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.

Beefy BBQ Sausage Rolls

Makes: 20 large, 40 small or 60 party size

Ingredients:

• 5 puff pastry sheets, defrosted
• 500g  beef mince
• 500g sausage mince
• 200g diced bacon
• 3/4 cup BBQ sauce
• 2 eggs, lightly beaten
• 1 onion, finely diced
• 3 garlic cloves, finely diced
• 3/4 cup breadcrumbs

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place all ingredients except the puff pastry in a mixing bowl and massage the mixture through your fingertips until well combined
• Divide the mixture into 10 even portions
• Cut the puff pastry sheets down the centre into half forming 2 rectangles
• Using 1 half of the pastry evenly spread 1 portion of the meat down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Fold the other side over to complete the sausage roll and use the tip of a fork to fuse the layers of pastry together the entire way along the join
• Cut each log into your desired portion size. Half for large, 4 for small or 6 for party size then place on the baking tray with the seal side down
• Repeat with the remaining pastry and meat portions
• Brush the tops of the sausage rolls with egg wash
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before before enjoying or transferring to a wire rack to cool completely.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months.
• Also delicious served 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.

Chicken Wonton Taquitos

Makes: 6 taquitos

Ingredient:

• 6 wonton wrappers
• 90g diced roast chicken
• 3 tablespoons grated cheese
• 3 tablespoons refried beans
• 3 tablespoons salsa

Method:

• Preheat the oven to 180 degrees celsius and line a baking tray with baking paper
• Lay the wonton wrappers out on a clean dry surface in a single layer
• Spread 1/2 tablespoon of the refried beans down the middle of each wonton wrapper and then top with 15 grams of chicken, 1/2 tablespoon grated cheese and 1/2 tablespoon salsa
• 
• Fold one half of the wrapper tightly over the filling, dampen the edge of the unfolded filling with some water using your finger tips
• Fold the other side tightly over to form a cylinder
• Place on the baking paper fold side down and lightly spray with cooking spray
• 
• Bake for 15-20 minutes until golden brown

Nutritional Value per Taquito:

• Calories: 78
• Total fat: 3.3g
• Total carbohydrates: 5.9g
• Sugars: 0.3g
• Protein: 5.9g

Recipe Notes:

• Store in an airtight container in the fridge for up to 2 days
• This recipe is freezer friendly to be consumed within 6 months. They can be frozen prepared and unbaked or frozen after being baked

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.

Riceless Sushi
Make: 6 Sushi pieces

Ingredients:

• 1 nori sheet
• 1 cup cauliflower rice
• 2 teaspoons rice bran oil
• 1 tablespoon salt reduced soy sauce
• 2 grilled chicken Tenderloins
• Julienne Vegetables of your choice. Picture shows; carrots, cucumber, snow peas and enoki mushrooms

Method:

• Heat the oil in a heavy based frying pan over a medium heat and add in the cauliflower rice frying off for 2-3 minutes to slightly cook
• Add in the soy sauce and mix thoroughly and allow to sit and cook slightly while you prepare the vegetables
• Lay the nori sheet on a Sushi rolling mat smooth side down
• Spread the cauli-rice mix evenly over 3/4 of the nori sheet leaving approximate 2-3cm of the nori sheet uncovered
• Lay the Chicken Tenderloins and the julienne vegetables across the width of the nori sheet approximately 2cm from the end the cauli-rice covered end
• Dampen the uncovered edge of the nori sheet with water to help seal the Sushi roll
• Starting at the unopened end use the Sushi Mat using an even firm pressure to roll the Sushi log
• Allow to sit for 5 minutes before slicing into 6 equal Sushi rounds

Nutritional Value per Sushi round:

• Calories: 48
• Total fats: 2g
• Total carbohydrates: 2.2g
• Sugars: 0.4g
• Protein: 5.7g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 2 days
• This recipe is not suitable for the freezer.

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.

Spicy Sweet Potato Hummus
Makes: 12 x 50g portions

Ingredients:

• 200g sweet potato
• 400g can chick peas, drained and rinsed
• 1/4 cup tahini
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 4 garlic cloves
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground chilli (optional)
• 2 scoops (60g) pure protein powder

Method:

• Preheat the oven to 180g degrees
• Place the sweet potato whole and unpeeled directly in the rack and bake for 30-40 minutes until cooked through
• Place the sweet potato in a zip lock bag and seal for 10 minutes, this will cause the skin to sweat and make it easier to peel off
• Peel and roughly chop the sweet potato and place in a food processor
• Place all ingredients into a food processor and blend under smooth.

Nutritional Value per portion:

• Calories: 92
• Total fats: 5.7g
• Total carbohydrates: 8.9g
• Sugars: 1.1g
• Protein: 6.7g

Recipe Notes:

• Store in an air tight container in the fridge for up to 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Suggested to freeze in an ice cube tray for single serve portions
• 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.