Lemon Garlic Ginger Chicken Tenderloins

Makes: 6 Tenderloins 

Ingredients:

• 6 Chicken Tenderloins, approximately 40g each
• 3 garlic cloves, finely diced
• 1 tablespoon finely grated fresh ginger
• 1 tablespoon lemon juice
• 1 teaspoon celery salt

Method:

• Place the Chicken Tenderloins in a ziplock bag 
• Add in all the remaining ingredient to the ziplock bag and mix so all the chicken tenders are well coated
• Sit in the fridge for a minimum of 4 hours but preferably overnight
• To cook spray a heavy based frying pan over a medium heat and pan fry for 3-4 minutes each side or until the chicken is cooked through.

Nutritional Value per tenderloin:

• Calories: 61
• Total fat: 0.5g
• Total carbohydrates: 0.9g
• Sugars: 0.1g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, either raw on marinade or cooked

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.

Curry Roasted Chickpeas

Makes: 4 portions 

Ingredients:

• 400g can Chickpeas
• 1 1/2 teaspoons curry powder
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garlic powder

Method:

• Drain and rinse the Chickpeas very well
• Place the Chickpeas in a ziplock bag and add in all remaining ingredients
• Seal the ziplock bag and shake very well until the Chickpeas are well coated
• Preheat your airfryer to 200 degrees
• Place half of the Chickpeas in the base of the airfryer basket and lightly spray with cooking spray and cook for 5 minutes on 200 degrees
• Shake the basket and cook for another 5 minutes
• Repeat the cooking process for the remaining Chickpeas.
• Serve warm or room temperature.

Nutritional Value per portion:

• Calories: 82
• Total fats: 1.9g
• Total carbohydrates: 10.8g
• Sugars: 0.5g
• Protein: 4g

Recipe Notes:

• Store in an air tight container for up to 7 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.

Chicken Zucchini Balls

Makes: 20 balls

Ingredients:

• 1 onion
• 1 celery stalk
• 1 medium zucchini
• 4 garlic cloves
• 2 egg yolks
• 500g chicken mince
• 1 cup breadcrumbs 

Method: 

• Roughly chop the onion, celery, zucchini and garlic and place in a food processor with the egg yolks and process until you have a smooth paste
• Add the paste into a mixing bowl with the chicken mince and breadcrumbs and using your finger tips to massage the mixture until well combined
• Roll the mixture into 20 even sized balls, approximately heaped tablespoons mixture each 
• Cook your preferred method until cooked through. Options include; pan fry in cooking spray (as seen in picture), oven baked, air fryed or simmer in your choice of sauce.

Nutritional Value per Ball:

• Calories: 63
• Total fats: 2.2g
• Total carbohydrates: 4.9g
• Sugars: 0.4g
• Protein: 6.2g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Can be frozen cooked or prepared and uncooked

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.

Parmesan Crisps

Makes: 16 Crisps

Ingedients:

• 1 piece of mountain bread
• 2 tablespoons egg wash
• 2 garlic cloves
• 1/3 cup grated Parmesan cheese

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place the Parmesan and roughly chopped garlic cloves into a food processor and blend until a breadcrumb/meal texture
• Cut the mountain bread into 16 equal portions
• Dip the mountain bread piece into the egg wash until fully coated and lay on the prepared tray
• Repeat with all the mountain bread pieces
• Evenly sprinkle the cheese and garlic mixture over the mountain bread pieces
• Bake for 5-8 minutes until golden and crispy
• Allow to cool completely on a wire rack

Nutritional Value per crisp:

• Calories: 40
• Total fats: 2.3g
• Total carbohydrates: 1.2g
• Sugars: 0.1g
• Protein: 3.4g

Recipe Notes:

• Store in an air tight container for up to 5 days
• This recipe is not freeze friendly
• For extra flavour sprinkle with mixed herbs before baking

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.

Pork & Apple Sausage Rolls

Makes: 12 portions

Ingredient:

• 3 mountain bread wraps
• 500g pork mince
• 150g diced bacon
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 2 large red apples, grated
• 4 garlic clove, finely grated
• 2 eggs
• 1 tablespoon fresh dill

Method:

• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 6 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 into portions and eating.

Nutritional Value per portion:

• Calories: 146
• Total fats: 6.8g
• Total carbohydrates: 7.5g
• Sugars: 2.7g
• Protein: 14.3g

Recipe Notes:

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

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• 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.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops pure protein powder

Method:

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 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 befor 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 into portions and eating.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

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 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.

Tex-Mex Sausage Rolls 

Makes: 20 portions

Ingredients: 

• 5 mountain bread wraps 
• 500g lean beef mince 
• 435g can refried beans 
• 1 onion, finely diced 
• 4 garlic cloves, finely diced 
• 1 packet taco seasoning 
• 1 cup salsa (mild, medium or hot to suit your tastes)
• 1/2 cup breadcrumbs 
• 4 scoops (120g) pure protein powder 

Method: 

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 10 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 befor 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 into portions and eating.

Nutritional Value per portion:

• Calories: 110
• Total fat: 2.1g
• Tota carbohydrates: 8.7g
• Sugars: 0.7g
• Protein: 13g

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 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.

Chicken & Leek Sausage Rolls

Makes: 12 portions

Ingredients:

• 3 mountain bread wraps
• 2 eggs, lightly beaten
• 1 teaspooon milk
• 500g chicken mince
• 1 leek, finely shredded
• 1/2 celery stalk, finely diced 
• 3 garlic cloves, finely diced
• 1/2 cup breadcrumbs
• 2 scoops (60g) pure protein powder
• 2 teaspoons dried mixed herbs

Method:

• Preheat oven to 180 degrees and line a tray with baking paper
• Lightly beat the 2 eggs, set aside a small Portion (approximately 2 teaspoons) to add with the milk to use as the egg wash
• In a mixing bowl place the mince, Leek, celery, garlic, breadcrumbs, protein powder, mixed herbs and the eggs
• Use your hands to massage the mixture together until well combined
• Divide the mixture into 6 equal portions
• Slice the mountain bread in half to have 2 equal sized rectangles 
• Using 1 half of the wrap 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
• Brush the other side with egg wash befor 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 into portions and eating.

Nutritional Value per portion: 

• Calories: 129
• Total fats: 3.7g
• Total carbohydrates: 8.7g
• Sugars: 0.8g
• Protein: 15.2g

Recipe Notes:

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