Protein Enriched Veggie Fritters

Makes: 26 fritters

Ingredients:

• 90g onion, finely diced
• 80g carrot, grated
• 50g parsnip, grated
• 100g sweet potato, grated
• 100g broccoli & broccoli stem, grated
• 120g cauliflower & cauliflower stem, grated
• 150g zucchini, grated
• 25g fresh parsley, shredded
• 3 garlic cloves, finely grated
• 6 tablespoons natural protein powder
• 3/4 cup cottage cheese
• 1/4 cup grated Parmesan cheese
• 4 eggs, lightly beaten 

Method:

• Combine all ingredients in a mixing bowl until well combined
• Heat a frying pan over a medium-low heat and spray 
• Dollop 50g of the mixture into the frying pan and cook low and slow for 4-5 minutes until golden
• Very gently flip and cook for a further 3-4 minutes to allow the vegetables to cook through 
• Gently remove the fritters from the frying pan and transfer onto a chopping board in a single layer, they are very fragile when hot
• Allow to cool for 10 minutes to set before handling or moving to a plate
• Repeat until they are all cooked.

Nutritional Value per fritter:

• Calories: 47
• Total fat: 1.3g
• Total carbohydrates: 3.1g
• Protein: 6g

Recipe Notes:

• Store in an airtight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious as a bread alternative topped with a poached egg for breakfast.

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 Spinach Dip

Makes: 15 x 30g portions

Ingredients:

• 8 garlic cloves
• 100g extra light cream cheese
• 150ml light sour cream
• 4 tablespoons natural protein powder
• 1 tablespoons dried onion flakes
• 2 cups baby spinach
• 1/4 cup grated parmesan cheese

Method:

• Roast the garlic clove in the husks in a 180 degree Celsius oven for 15 minutes
• Allow to cool enough to handle and remove the husks
• Place the roasted garlic cloves in a high powered food processor with all other ingredients and process until smooth
• Allow to set in the fridge for a minimum of 30 minutes before serving

Nutritional Value per 30 portion:

• Calories: 67
• Total fat: 3.5g
• Total carbohydrates: 2g
• Total protein: 6.9g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months.  An ice cube tray is a great way to freeze in small portions.

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 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.

Pork & Vegetable Steamed Dim Sims

Makes: 54 dim sims 

Ingredients:

• 150g sweet potato, grated
• 50g broccoli stem, grated
• 150g zucchini, grated
• 120g carrot, grated
• 120g cauliflower, grated
• 300g wombok, finely shredded
• 30g ginger, finely grated
• 8 cloves garlic, finely grated
• 1 long red chilli, finely diced
• 500g lean pork mince
• 2 eggs
• 3 tablespoons natural protein powder
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 2 teaspoons fish sauce
• 2 teaspoons sesame oil
• 54 wonton wrappers

Method:

• Combine all ingredients, except wonton wrappers, in a bowl and use your finger tips to massage the mixture together until well combined
• Pinch approximately 1 tablespoon of the mixture and place in the centre of a wonton wrapper
• Pinch the 4 shortest edges up and then roughly bring the point over to form the small dim sim
• Repeat until all the mixture is used
• Place the Dim sims next to each other but not touching under a tea towel so they do not dry out while forming the remaining dim sims
• To steam the dim sims place in a bamboo steamed basket with at least cm between each dim sim to allow the steam to easily circulate
• Bring the water to a boil then place the steamer basket on top and steam for 8 minutes
• Serve immediately with your preferred dipping sauce

Nutritional Value per dim sim:

• Calories: 62
• Total fat: 2.4g
• Total carbohydrates: 5.4g
• Protein: 4.5g

Recipe Notes:

• Store covered in the fridge (cooked or uncooked) with a small gap between dim sims for a maximum of 2 days but best served freshly cooked
• Prepared but uncooked dimsims are freezer friendly to be cooked and consumed within 3 months
• Dipping sauce shown in sweet chilli sauce and soy 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.

Thai Red Curry Chicken Balls

Makes: 16

Ingredients:

• 4 slices wholemeal bread
• 1 cup protein enriched light milk
• 500g chicken mince
• 3 cloves garlic, finely grated 
• 1cm ginger, finely grated
• 2 tablespoons Thai red curry paste
• 1/2 medium onion, finely diced
• 1/4 cup shredded fresh coriander 
• 1 cup baby spinach, finely shredded

Method:

• Cut the crusts from the bread and discard
• Cut the bread into cubes and soak the cubes in the milk for a minimum of an hour
• Preheat an oven to 180 degrees Celsius and line 2 baking trays with a silicon mat or baking paper
• Using your finger tips to break up the soaked bread, add in the remaining ingredients and massage through your fingers until well combined
• Divide the mixture into 16 even portions and roughly shape into a ball shape then place on the prepared tray
• It is quiet a wet mixture so you are unable to roll into a tidy ball
• Bake in the preheated oven for 20 minutes

Nutritional Value per Ball:

• Calories: 88
• Total fat: 4.1g
• Total carbohydrates: 4.8g
• Protein: 7.8g

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.

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.

Roast Pumpkin Thins

Portion: 1

Ingredients:

• 150g butternut pumpkin
• 1 teaspoon extra virgin olive oil
• 1 tablespoon mixed dried herbs
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Method:

• Preheat oven to 150 degrees Celsius
• Thinly slice the pumpkin using a mandolin
• Place the oil, herbs, paprika & garlic into a ziplock bag
• Seal the bag and combine well
• All in the sliced pumpkin, reseal and then massage the oil mixture to completely coat both sides of all pumpkin slices
• Using a pizza tray (tray with holes in it) layer the Pumpkin Thins one layer thick on the tray
• Bake in the preheated oven for 15 minutes
• Without opening the door turn off the oven and leave the trays in the oven for another 20 minute.
• Transfer to a wire rack to cool

Nutritional Value per Portion:

• Calories: 96
• Total fat: 3.9g
• Cholesterol: 0g
• Total carbohydrates: 16.9g
• Protein: 1.6g

Recipe Notes:

• Store in an air tight container below 27 degrees Celcius for a maximum of 2 days
• This recipe is 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.

Lemon Lime Ricotta Protein Cakes

Makes:12

Ingredients:

• 375g full fat Ricotta 
• 3/4 cup low fat vanilla yoghurt
• 2 scoops vanilla protein powder
• 1 medium-large lemon
• 1 small lime
• 5 eggs, separated 
• 1 1/2 teaspoon cream of tartar
• 2 packets sweetener 

Method:

• Preheat oven to 150 degrees Celcius
• Beat the egg whites until it has soft peaks
• Add in the sweetener and cream of tartar and beat for another 10-15 seconds to mix through 
• In another box beat the egg yolks, Ricotta, yoghurt, protein powder until just combined
• Add in the juice and zest from both the lemon and the lime and beat for 30 seconds
• Use a spatula to gently fold in 1/2 of the egg white mixture
• Fold in the remaining egg whites until just combined, do not over mix or you will loose air in the cakes
• Spray 12 silicon muffin tray wells with cooking spray and evenly spread the mixture across the 12 muffin cases
• Bake in the preheated oven for 40-45 minutes
• Allow to cool in the silicon trays before popping out to cool completely on a wire rack
• Once cooled completely store in the fridge overnight before serving

Nutritional Value per Cake:

• Calories: 115
• Total Fat: 6.5g
• Total carbohydrates: 4.3g
• Protein: 10g

Recipe notes:

• Delicious served topped with a dollop of natural yoghurt and fresh berries
• Store in an air tight container 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.

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.

Pumpkin, Bacon & Spinach Muffins

Makes: 16

Ingredients:

• 2 cups grated cheese
• 1 cup diced bacon
• 2 cups grated pumpkin
• 1/2 cup finely chopped onion
• 1/3 cup frozen spinach, defrosted
• 4 garlic cloves, finely grated
• 1 cup wholemeal SR flour
• 1 cup white SR flour
• 1/2 teaspoon salt
• 3/4 cup vegetable or canola oil
• 4 eggs
• 1 cup milk

Method: 

• Preheat your oven to 180 degrees Celsius and prepared enough muffin trays to bake between 15-18 muffins by spraying with cooking spray
• Place the cheese, bacon, pumpkin, onion, spinach and garlic in a large mixing bowl and mix with a wooden space until well combined
• Add in the flours and salt stirring well until all the ingredients are evenly and well coated in the flour 
• In a small jug whisk together the oil, eggs and milk
• Pour the wet ingredients in with the dry ingredients and stir until combined, do not over mix
• Spoon the mixture evenly into the prepared muffin tray 
• Bake for 25-30 minutes until golden and a cake skewer comes out clean
• Allowed to cool in the tray for 5 minutes before transferring to a wire rack to cool completely 

Recipe Notes:

• Store in an airtight container under 27 degrees 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.