Mushroom and Bacon Wonton Quiches

Mushroom and Bacon Wonton Quiches

Makes: 15

Ingredients:

  • 15 wonton wrappers
  • 8 eggs
  • 150g sour cream
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella
  • 2 garlic cloves
  • 1/3 leek, halved and finely shredded
  • 250g lean bacon
  • 150g button mushrooms

Method:

  • Preheat the oven to 180 degrees Celsius
  • Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
  • Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined
  • Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
  • Bake for 25-30 minutes or until golden and cooked through
  • Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

  • Calories: 110
  • Total fat: 5.7g
  • Total carbohydrates: 5.5g
  • Sugar: 0.4g
  • Protein: 9.9g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months.

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 & Asparagus Wonton Quiches

Chicken & Asparagus Wonton Quiches

Makes: 14

Ingredients:

  • 14 wonton wrappers
  • 8 eggs
  • 150g sour cream
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella
  • 2 garlic cloves
  • 1/3 leek, halved and finely shredded
  • 250g roast chicken
  • 1 bunch (7 spears) fresh asparagus

Method:

  • Preheat the oven to 180 degrees Celsius
  • Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
  • Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
  • Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
  • Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
  • Bake for 25-30 minutes or until golden and cooked through
  • Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

  • Calories: 125
  • Total fat: 7g
  • Total carbohydrates: 5.2g
  • Sugar: 0.2g
  • Protein: 10.1g

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.



Apple Wonton Pies

Apple Wonton Pies

Makes: 6

Ingredients:

  • 12 wonton wrappers
  • 3 large apples
  • 1 tablespoons butter (or coconut oil)
  • 1 tablespoon xylitol (or low calorie sweetener of your choice)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon all spice
  • 1/4 teaspoon ground cloves

Method:

  • Peel and core the apples, roughly chopping into the same size pieces
  • Place in a small saucepan with the butter, xylitol and 2 tablespoons of water and simmer for 3-5 minutes until the apples are slightly softened
  • Add in the spices and simmer for another 1-2 minutes until aromatic
  • Set the mixture aside to cool while you preheat the oven to 180 degrees Celsius and prepare a 6 silicon muffin tray by spraying with cooking spray and lining each well with a wonton wrapper
  • Spoon the mixture evenly between the 6 wonton wrapper
  • Place a second wonton wrapper on top of the apple filling pressing down around the edges to seal then fold the lid over to fully seal the pie

  • Lightly brush the top of the pies with egg wash or milk
  • Bake for 15-20 minutes until golden.

Nutritional value per pie:

  • Calories: 92
  • Total fat: 1.1g
  • Total carbohydrates: 20.2g
  • Sugars: 8.5g
  • Protein: 1.5g

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.

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.



Baked Custard Tarts

Baked Custard Tarts

Makes: 9

Ingredients:

  • 9 wonton wrapper
  • 4 egg yolks
  • 2 scoops (60g) vanilla protein powder
  • 1 teaspoon vanilla bean paste
  • 100ml cold skim milk
  • 1 tablespoon low calorie sweetener
  • 250ml warm skim milk
  • 1/2 teaspoon nutmeg

Method:

  • Preheat the oven to 180 degrees Celsius
  • Prepare 9 muffin wells by spraying with cooking spray and lining each well with a wonton wrapper
  • Place the egg yolks, protein powder, vanilla bean paste, cold milk and sweetener into a blender of food processor and blend until perfectly smooth
  • Place the warm milk into a mixing bowl and continually whisk the warm milk as you gradually pour the egg yolk mixture in until well combined
  • Pour the mixture evenly between the prepared wonton wrappers
  • Lightly sprinkle with nutmeg
  • Bake for 20-25 minutes until the custard is set
  • Remove from the oven and allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Tart:

  • Calories: 84
  • Total fats: 2.2g
  • Total carbohydrates: 6.8g
  • Sugars: 2.6g
  • Protein: 9g

 

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 5 days
  • This recipe is not suitable for the freezer
  • 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 & Herb Dumplings

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

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.



Chicken Wonton Taquitos

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.



BBQ Pork Dumplings

BBQ Pork Dumplings
Makes: 48

Ingredients:

  • 48 wonton wrappers
  • 500g Pork mince
  • 2 scoops (60g) pure protein powder
  • 2 tablespoons oyster sauce
  • 1 tablespoon hoisin sauce
  • 2 garlic cloves, finely grated
  • 1cm fresh ginger, finely grated
  • 2 teaspoons Chinese 5 spice

Method:

  • Place all ingredients except the wonton wrappers into a bowl and mix 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: 35
  • Total fats: 0.6g
  • Total carbohydrates: 4.1g
  • Sugars: 0.3g
  • Protein: 3.9g

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.



Spinach  & Cheese Wonton Cannelloni 

Spinach & Cheese Wonton Cannelloni 

Makes: 3 bariatric portions


Ingredients:

  • 6 wonton wrappers
  • 80g frozen spinach, defrosted
  • 2 tablespoons ricotta cheese
  • 30g feta cheese, crumbled
  • 1 scoop (30g) protein powder
  • 1 garlic cloves, finely diced
  •  1/2 long red chilli, finely diced (optional)
  • 3/4 tomato pasta sauce
  • 6 tablespoons grated cheese

Method:

  • Preheat the oven to 180 degrees and place 3 small oven proof dishes or ramekins on a baking tray
  • Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
  • Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
  • Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
  • Top evenly with with the tomato sauce and grated cheese
  •  
  • Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

  • Calories: 193
  • Total fat: 7.8g
  • Total carbohydrates: 14.7g
  • Sugars: 4.6g
  • Protein: 16.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly either prepared and uncooked or cooked 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.



Spinach and Ricotta Wonton Ravioli

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

  • 6 wonton wrappers
  • 20g frozen spinach, defrosted
  • 1 tablespoon ricotta
  • 1 teaspoon Parmesan meal
  • 1 small garlic clove, finely diced
  • Fresh red chilli, optional to taste
  • 1 tablespoon (10g) pure protein powder

Method:

  • To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place a portion of the filling in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no filling
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

  • Calories: 62
  • Total fat: 0.9g
  • Total carbohydrates: 10.1g
  • Sugar: 0.4g
  • Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• 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.