Spinach & Feta Mini Quiches

Makes: approximately 36

Ingredients:

• 3 sheets shortcrust pastry, defrosted
• 250g frozen spinach, defrosted
• 200g feta cheese, diced or crumbled
• 1 cup grated cheese
• 3/4 cup wholemeal plain flour
• 1 tablespoon minced garlic
• 6 eggs, lightly beaten
• 1/2 cup natural yoghurt

Method:

• Preheat the oven to 180 degrees Celsius
• Place all the ingredients except eggs and yoghurt into a large mixing bowl and mix well
• In a separate mixing bowl crack all the eggs and add theyoghurt and salt & pepper to taste whisking lightly until all combined then pour into the filling mix and stir well until well combined
• Use a round cookie cutter (or egg ring) to cut circles in the pastry, do not throw out un-used pastry, this will be reused.
• To re-use the discarded pastry knead it together and roll it out to the same thickness as the original sheets and continue to cut your pastry discs
• Spray the mini quiche tin well with rice bran oil spray, place the pastry disc into each well.
• Add in a tablespoon of the filling mix into the well until it’s just below the pastry level. Make sure your regularly stirring the filling mix as the heavier filling will sink to the bottom of the bowl
• Bake for 15-20 minutes until golden brown on top.

Recipe Notes:

• Store in an airtight container in the fridge for up to 3 days
• This recipe is freezer friendly once cooked 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.

Spinach Mushroom & Tomato Quiche

Makes: 1 large quiche

Pastry Ingredients:

• 250g plain flour
• 125g butter, chilled and finely chopped
• 1 egg, chilled

Filling Ingredients:

• 6 eggs, lightly beaten
• 300ml sour cream
• 1/2 cup wholemeal plain flour
• 1 tablespoons minced garlic
• 150g baby spinach
• 3 tomatoes, thinly sliced
• 6 medium mushrooms, thinly sliced
• 1 cup grated cheese

Method:

• To prepare the pastry, process the flour and butter with a pinch of salt in the food processor until it resembles breadcrumbs.
• Whisk the egg into 1 tablespoon of cold water then add to the food processor and blend until you get a large dough ball.
• Turn the dough onto a clean lightly floured surface and knead to bring together then form in a disc shape, wrap in glad wrap and place in the fridge for 2 hours
• Preheat your oven to 180 degrees Celsius and lightly grease a quiche tin
• Roll the pastry out to approximately 3mm thick and then place the pastry in the prepared tin, gentle push the corners down
• Trim the top of excess pastry and then line with baking paper and fill lining with baking bead.
• Blind bake the pastry shell for 15 minutes
• To prepare the filling, whisk together the eggs, sour cream, flour and garlic until well mixed
• Fold through all the other ingredients until well combined
• Pour the mixture into the pastry case, I will appear to be too much filling but the vegetables will cook down
• Bake for 35-45 minutes until golden brown and the filling has set.

Recipe Notes:

• Store covered in the fridge and to be consumed within 2 days
• This recipe is freezer friendly, the cooked quiche is to be consumed within 30 days
• For a non-vegetarian alternative you could add in some diced bacon, shredded ham or even chopped left over roast chicken
• You can use defrosted store bought shortcrust pastry if you prefer, but it will still need to be blind 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.

Spiced Pumpkin in Cream Sauce

Serves: 4-6 sides

Ingredients:

• 200g butternut pumpkin
• 1/4 cup phillys cooking cream
• 1/2 teaspoon all spice
• 1/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon ground ginger
• Salt & pepper, to taste

Method:

• Prepare your pumpkin by cutting into 1.5cm cubes and steam the pieces of pumpkin until almost cooked through.
• Remove from the heat and place in the fridge to stop the cooking process.
• In a medium saucepan over medium heat add all the other ingredients, use a whisk to infuse all the spices through the cooking cream
• When the sauce reaches a gentle simmer add the pumpkin into the sauce, keep at a medium heat and stir gently until the pumpkin has reheated and finished cooking through.

Recipe Notes:

• To be stored covered in the fridge for a maximum of 2 days
• This recipe is not freezer friendly
• Left overs are delicious slightly mashed cooked in puff pastry triangles, the puff pastry triangles are 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.

 
Zucchini & Corn Fritters 

Makes: 8

Ingredients:

• 300g can corn kernels, drained
• 1 large zucchini, grated
• 1 small onion, grated
• 2 cloves garlic, grated
• 1/2 long red chilli, finely diced
• 1 tablespoon fresh parsley shredded
• 60g reduced fat feta cheese, finely diced or crumbled
• 2 eggs
• 1/3 cup wholemeal plain flour
• Salt & pepper, to taste

Method:

• Place all ingredients into a mixing bowl and combine well
• Heat 1 tablespoon rice bran oil in a heavy based frying pan over a medium heat
• Place 1/8th of the mixture into a fritter shape in the frying pan  and repeat with as many as you can fit ensuring there is about 2cm between them for even cooking
• Cook for 3-5 minutes until golden then flip and cook for another 3-5 minutes until golden
• Place on a piece of kitchen paper to drain while you cook the remaining fritter batter.

Recipe Notes:

• To ensure a consistent shape and size use an egg ring as your guide as to how much better is needed. Leave the ring on while cooking the first side, remove the egg ring then flip the fritter
• 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.

Mushroom Paste

This is for mushroom lovers only, if you don’t LOVE mushrooms then this one isn’t for you.

Ingredients:

• 50g butter for stovetop, 25g butter for thermocooking
• 1 small onion
• 1 stalk celery
• 3 cloves garlic
• 300g button or field mushrooms
• 1 cup slithered almond
• 2 tablespoons cream cheese
• 1/3 cup chopped fresh parsley
• Salt and pepper, to taste

Method:

• Melt the butter in a saucepan over a medium heat and add in the finely diced onion, celery and garlic and sauté for 2-3 minutes until softened
• Add in the quartered mushrooms into the saucepan, stir well and then cover with the lid and cook for 5 minutes
• Cool for 10 minutes
• Process the almonds in a food processor until they are like almond meal
• Add the mushroom mi and blend until smooth
• Add the cream cheese and parsley and again process until smooth
• Make sure you taste and add salt & pepper required to suit your tastes
• Place in an air tight container and place in the fridge overnight before using to allow the flavours to develop.
• Enjoy on toast, crackers or even as a spread on a wrap with salad. Picture shows spread on a corn thin.

Thermo-cooking Method:

• Add butter, peeled and quartered onion, roughly chopped celery stalk and peeled garlic cloves into the jug [Pulse x 2, Sp 3, 100d, 3 minutes]
• Add quartered mushrooms [Sp 3, 90d, 6 minutes]
• Add slithered almonds [Sp 10, 6 secs, scrape down side with spatula and repeat Sp10, 6 secs]
• Add the cream cheese and parsley [Sp 6, 10 secs, scrape down the side with spatula and repeat Sp 6, 10 secs]
• Place in an air tight container and place in the fridge overnight before using to allow the flavours to develop.
• Enjoy on toast, crackers or even as a spread on a wrap with salad. Picture shows spread on a corn thin.

Recipe Notes:

• Store covered in an airtight container 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.

The Perfect Poached Egg

Serves:1

Ingredients:

• 1 fresh egg
• Approximately 2 cups water
• 1 tablespoon white vinegar
• Pinch salt

Method:

• Place the water into a saucepan that has a secure matching lid, it should be no less than 2cm deep and no more than 4cm deep
• Add the vinegar and the salt into the saucepan and bring to the boil and reduce to a medium high heat
• Break the egg very gently and pour the egg into the water as close to the water surface as possible
• As soon as the water returns to the boil place the lid on the saucepan and reduce to a medium heat and cook the egg for exactly 2 minutes
• Remove from the water using an egg slide with holes so you can drain off the poaching liquid and serve immediately.

Recipe Notes:

• This recipe is not suitable for storage or freezing, it 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.

Malaysian Chicken Soup

Serves: 2 or 6 Bariatric portions

Ingredients:

• 2 teaspoons rice bran oil
• 1 small onion, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, finely sliced
• 2cm ginger, finely sliced
• 250g chicken breast, finely sliced
• 1 cup chicken stock
• 2 large tomatoes, diced
• 1 tablespoon tomato paste
• 1 cup shredded cabbage
• 1/2 long red chilli, finely sliced
• 400ml can light coconut milk

Method:

• Place the oil in the bottom of a soup pot and heat the oil
• Sauté the onion, celery, garlic and ginger for 2 minutes until softened
• Add in the chicken and sauté until just sealed
• Add in the chicken stock, tomatoes, tomato paste, cabbage, red chilli and coconut and bring the pot to a boil
• Place a lid on the saucepan and simmer for 20 minutes
• One simmered serve as is or topped with some freshly chopped coriander

Nutritional Value per portion (6):

• Calories: 164
• Total fat: 9.6g
• Total carbohydrates: 4.2g
• Sugars: 2g
• Protein: 13.2g

Recipe Notes:

• Soup to be stored covered in the fridge and to be consumed within 2 days
• Recipe is freezer friendly to be consumed within 3 months
• For a vegetarian alternative substitute the chicken for tofu

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 Potato Chilli Hash

Serves: 1

Ingredients:

• 1 small sweet potato, approximately 150g, peeled and grated
• 1/2 small onion, finely diced
• 1/2 small red capsicum, finely diced
• 1/2 small long red chilli, finely diced
• 1 teaspoon minced garlic
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 2 teaspoon rice bran oil
• 1 tablespoon fresh coriander
• 1 C4K Kitchen’s Perfect Poached Egg

Method:

• Heat the oil in a heavy based frying pan and add in the onion, capsicum and chilli and stir fry for 2 minutes until the onion softens
• Add in the grated sweet potato and the spices and stir fry for another 2 minutes or until aromatic
• Add in 2 tablespoons of water and reduce the heat to cook through while you poach your egg in accordance with the C4K Kitchen’s Perfect Poached Egg recipe
• Plate the hash up, top with your poached egg and fresh coriander

Recipe Notes:

• Store covered in the fridge for the maximum of 2 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.

Salt and Pepper Tofu

Serves: 4

Ingredients:

• 250g block of firm tofu
• 1/2 cup plain flour
• 1 teaspoon salt
• 1 teaspoon ground white pepper
• 1 teaspoon Chinese five spice
• 1/4 teaspoon ground chilli powder

Method:

• Cut the block of tofu into equal sized pieces
• Place all the remaining ingredients mixing bowl and mix well to combine
• Place about 1/3 of the tofu pieces into the bowl, very gently toss the ingredients in the mixing bowl ensuring all the tofu pieces are well coated in the seasoning.
• Heat about 1cm of vegetable oil in a heavy based frying pan to very hot
• Remove the tofu from the bowl shaking off any excess flour and place into the hot oil making sure you don’t over crowd the pan leaving room between each piece of tofu
• Cook for 2-3 minutes until golden and then turn over cooking for another 2-3 minutes then remove from the frying and place on some paper towel to absorb excess oil
• Repeat the coating and cooking process with the remaining tofu pieces
• Serve with your choice of dipping sauce.

Recipe Notes:

• Store covered in the fridge for the maximum of 2 days however best served frish
• 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.

Roast Vegetable Couscous Salad

Serves: 6-8

Ingredients:

• 150g butternut pumpkin
• 1 red onion
• 1 zucchini
• 6 button mushrooms
• 150g sweet potato
• 1 carrot
• 1 red capsicum
• 1 yellow capsicum
• 1 tablespoon minced garlic
• 2 cups couscous
• 50g butter, cubed
• 1/4 cup extra virgin olive oil
• 2 lemons

Method:

• Preheat an oven to 180 degree Celsius
• Dice all the pumpkin, zucchini, sweet potato and carrot into small cubes about ¾ cm in size and lay them out onto a roasting tray, drizzle the vegetables with olive oil and sprinkle with salt to taste. Roast this tray of vegetables for approximately 35-45 minutes until they are cooked and become golden and sticky.
• At the same time as you put this tray of vegetables in spray the outside of each capsicum generous with cooking spray and place the whole capsicum(s) on the oven rack.
• Dice the onion and the mushroom the same size and put in a smaller roasting tray. Drizzle with olive oil and sprinkle with salt to taste, add the garlic and stir well through the mushrooms and onion. Add this into the oven with 20 minutes remaining on the other vegetables. When adding in the second tray of vegetables also turn the capsicum.

• When removing all vegetables from the oven set the two tray aside to cool and immediately place the capsicums in separate zip lock bags, remove all air and seal. Leave to sit for 10 minutes.
• After leaving the vegetables to sit, remove the capsicums one at a time from the bags. The skin should quiet easily peel off skin, remove the core and the seed the dice the roasted capsicum flesh and add to the other roasted vegetables, repeat with the second capsicum.
• Bring 2 ¼ cups of salted water to the boil on the stove. Once it is boiling remove from the stove and add in the couscous. Cover and leave for 4-5 minutes. Use a fork to loosen and fluff up the couscous while stirring through the diced butter
• Add the vegetables to the couscous along with the olive oil and the juice of 2 lemons. Mix the vegetables and dressing through well and serve
• The salad can be served warm or cold.

Recipe Notes:

• Store covered in the fridge for a maximum of 3 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.