BLT Cup

BLT Cup

Makes: 2


Ingredients: 

  • 80g streaky bacon (3 pieces)
  • 1/2 cup shredded lettuce
  • 1 tomato, diced 
  • 4 cherry bocconcini, chopped
  • 1/3 cup Chobani yoghurt 
  • 1/2 scoop (15g) pure protein powder 
  • 1/2 teaspoon Dijon mustard 

Method:

  • Preheat oven to 180 degrees 
  • Line the inside of 2 muffin cup with a piece of bacon in each 
  • Cut the remaining bacon piece in half and line the base with the 1/2 bacon piece
  • Fill both muffin cups with an alfoil ball and bake for 15-20 minutes
  • Remove the ball and cook for a further 5 minutes 
  • Take the bacon cups out of the oven and replace the alfoil ball to help the cup retain its shape to cool while you prepare the filling
  • Place the yoghurt, protein powder and mustard in a bullet blender and process until well combine, you may need to add a small splash of water to fully process
  • Place the prepared lettuce, tomato and bocconcini in a small mixing bowl and pour the dressing over the top mixing well so the salad is fully coated
  • When you are ready to serve remove the alfoil ball and split the salad mixture between the two lettuce cups

Nutritional Value per BLT Cup:

  • Calories: 203
  • Total fat: 11.5g
  • Total carbohydrates: 4.3g
  • Protein: 19g

Recipe Notes:

  • Best served fresh
  • Bacon cup can be stored in an airtight container for up to 4 days, do not fill until ready to serve 
  • Alternatively bake the oven for 15 minutes roughly chop and stir through the salad for a BLT chop salad 
  • This recipe is not freezer friendly 
  • 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.



Turkey Cranberry Sausage Rolls

Turkey Cranberry Sausage Rolls

Makes: 6 portions or 12 bariatric portions


Ingredients:

  • 500g turkey mince
  • 1/4 cup cranberry sauce
  • 2 eggs, lightly beaten
  • 1 teaspoon milk
  • 30g natural/pure protein powder 
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1/2 zucchini, grated
  • 3 garlic gloves, finely grated
  • 3 mountain bread wraps 

Method:

  • Preheat oven to 180 degrees Celsius and line a baking tray with a silicon mat or baking paper 
  • In a large mixing bowl lightly whisk the eggs and remove 2 teaspoons of the egg mix and place in a small bowl, add milk to the small bowl give a quick whisk then set aside 
  • Add the turkey, Cranberry, protein powder, vegetables and garlic to the egg in the large mixing bowl and using your fingers to massage the mixture until well combined
  • Divide the mixture into 6 even portions
  • On a clean dry surface place the mountain bread wraps and cut them down the middle
  • Shape a portion of the turkey into a sausage shape in the middle of the wrap 
  • Fold one side over the meat then on the flat edge brush the wrap with some of the reserved egg wash
  • Firmly wrap the egg washed side over to seal the sausage roll
  • Place on the prepared tray fold side down
  • Repeat with the remaining 5 wrap and turkey portions
  • Brush the tops of the sausage rolls with the egg wash
  • Bake for 20-25 minutes until golden brown 
  • Remove from the oven and allow to cool on the tray for 10-15 minutes before using an egg slide to gently remove from the tray to a wire rack to cool completely.

Nutritional Value:

  • Calories: 132
  • Total fat: 6.1g
  • Total carbohydrates: 6.1g
  • Protein: 11.3g 

Recipe Notes:

  • Store in an airtight container in the fridge for up to 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 Pure protein powder
  • 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.