Endive Boats with Chicken Salad

Looking for a "different" protein salad lunch option? Here's a favorite that's totally Kimkins low carb friendly!

We've all seen Belgian endive in the produce section of our store and wondered, "What would I do with it?" This pretty hors d'oeurve was practically created for endive!

By the way, endive is pale because it's grown in near darkness (light is what creates green color through photosynthesis in veggies). Fresh endive is very pale, so skip the darker types which indicate it's been exposed to light for awhile and is old.

Ingredients (makes 8)

• 1 head endive
• 3 oz cooked chicken (or canned tuna, crab or salmon)
• 2 tbsp spinach, cooked and well drained
• 2 tsp light mayo
• 2 tsp plain yogurt or 1/2 tsp mustard
• 1/4 tsp dill, dried or fresh (optional)
• 1/4 tsp curry (optional)
• 1 tsp crushed walnuts (optional for crunch)
  

Trim stem end of endive and separate into individual leaves or "boats". Clean, dry, set aside.

In a small bowl mix mayo, yogurt or mustard, dill, pepper. Add salt to taste. Mix well and add walnuts or pine nuts (optional). Finely dice or grind chicken breast. Add mayo mixture, blend and fill endive boats with small spoonfuls of chicken salad recipe.

Top each with a dollop of spinach and enjoy!

Tex Mex Fajita Wrap

Absolutely delicious, versatile and so easy! This is a special fast version for busy people and the carb count is Kimkins low carb diet friendly!

Ingredients (serves 8)

• 4 chicken breasts, pounded & sliced thin
• 2 green bell peppers, seeded & sliced thin
• 1 onion, cut in half & sliced thin
• 1 jalapeno pepper, seeded & minced (optional)
• . 5 cup chicken broth
• 2 tbsp cilantro, finely chopped (optional)
• 2 baby carrots, finely chopped
  
• 2 garlic cloves, minced
• 2 tsp ground cumin
• 1 tsp ground chili pepper
• 1 tsp each black pepper & salt
  

Put chicken broth, garlic and spices into a small bowl, mix well and set aside. Place chicken, onion and bell peppers in a large mixing bowl and add chicken broth mixture. Marinate for 15-30 minutes.

Pour chicken & veggies into a large skillet, cover and cook over low heat for 15 minutes, checking occasionally. When veggies are fork tender, remove cover and turn heat up to high until most of the liquid is gone. Sprinkle with cilantro, stir and serve!

For even lower calories, add extra Kimkins friendly veggies. Perfect for an easy lunch the next day! Use butter lettuce or romaine lettuce and enjoy a Tex Mex wrap!

Wedding Brunch Eggs & Mimosas

Yet another fabulous brunch recipe and perfect for Kimkins dieters!

The only thing to surpass the elegance of this dish is the simplicity! Everything can be made ahead and assembled at the last minute, including the poached eggs.

I serve faux mimosas as a festive accompaniment. Very pretty on a wedding breakfast table!

Ingredients for Wedding Eggs & Ham
(serves 8)

• 8 oz ham, extra thin sliced
• 1 bunch asparagus spears, cooked and chilled
• 8 eggs
• salt & white pepper to taste
  

Super simple!

To Serve Cold

Arrange 1 oz ham slices on pretty plates. Top with asparagus spears and place poached egg on top. Season to taste and serve! My sister adds a small dollop of salsa and a sprinkle of shredded parmesan cheese.

To Serve Hot

Steam asparagus until fork tender (4-5 minutes), drain. Saute ham slices in nonstick skillet until warmed through (1-2 minutes), cover and hold.

Poach eggs by heating 1" water in large skillet to a simmer. Add 2 tbsp vinegar (keeps egg shape, doesn't affect taste). Break each egg into small bowl and slide into the water. Cook 2-3 minutes until whites are set.

Arrange ham on pretty plates, place asparagus on top then carefully remove poached egg from water with a slotted spoon (allow to drain briefly) and place on top of asparagus.

Season to taste and serve immediately. Delicious and elegant!

Ingredients for Kimkins Faux Mimosas
(serves 8)

• 24 oz Crystal Light Orange Sunrise (1 tub made strong)
• 24 oz Diet 7-Up OR
• 24 oz champagne
  

Make 1 tub of Orange Sunrise the night before to allow chilling. Pour 3 oz into 8 champagne flutes and top with 3 oz Diet 7-Up. Serve immediately.

Peppercorn Filet Mignon with Peppercorn Sauce

With Valentine's Day arriving, we've rustled up (beef joke, sorry!) a fast, delicious steak recipe with a super quick peppercorn sauce. Our version is less complex (and lower calorie) than the traditional -- perfect for Kimkins low carbers!

Ingredients (serves 4)

• 4 filet mignon, trimmed
• 2 cup double strength beef broth
• 2 tbsp red wine
• 2 tbsp black peppercorns, cracked
• 1 tbsp shallot, finely minced
• 2 tsp butter
• salt & pepper to taste
  

Crack the peppercorns by crushing lightly in a mortar & pestle or in a ziploc baggie and smack with a heavy saucepan.

Pan sear filets in a non-stick skillet (use cooking spray) for 3-4 minutes on each side for medium rare. Cover and let rest while preparing the sauce.

Heat beef broth over medium high flame until reduced by half. Add shallots, peppercorns and wine, cooking over medium 5 additional minutes. Adjust seasonings and add butter.

Pour sauce over the filets and serve!

QUESTION

I know that beef provides many nutrients that are good for me, but what about the fat content and can we have it on the Kimkins diet?

ANSWER

Beef is delicious and very versatile for Kimkins friendly recipes! What's key to incorporating beef into your menu plan is to read labels carefully and choose extra lean cuts.

The most deluxe beef cut is arguably filet mignon which rings in at a very reasonable 185 calories per broiled 3 oz serving. Pay attention to whether you have a petite 3 oz serving or the entire 6 oz serving at double the calories.

Check your cooking method, too. Grilling and broiling are fantastic low calorie cooking methods, but frying or basting with butter sauces will boost the calorie count significantly.

Read this extra info on the health benefits of beef:

The beef industry has responded to consumer concerns about fat and is now producing a product that is leaner and contains less visible fat than it did just 10 years ago.

Half the fatty acids in beef are monounsaturated, the same heart-healthy kind found in olive oil.

32% of the saturated fat in beef is stearic acid. Studies have shown that stearic acid has a neutral effect on blood cholesterol levels.

There are at least 29 cuts of beef classified as lean or extra lean according to USDA labeling guidelines. On average, these cuts have 6.2 grams of total fat and 2.3 grams of saturated fatty acids per 3-ounce serving. They are: eye round, top round, round tip, top sirloin, bottom round, top loin, tenderloin and flank steak.

Beef contains conjugated linoleic acid, a fatty acid that recently has sparked a lot of interest in the scientific community, due to its numerous potential health benefits.

Indian Curry Soup

Kimkins member, Singing Lass, was kind enough to share one of her favorite low carb Indian soup recipes. The heat from the curry and the hint of sweetness from the lite coconut milk and sweetener make a perfect combo!

Ingredients

• chopped chicken, turkey, beef or shrimp
  

Add spices according to personal preference

• white pepper
• curry powder (read label for carb count)
  
• ground cumin
• ground cinnamon
• minced garlic
• splash lite coconut milk

Add veggies according to your carb preference

• chopped baby spinach
• sliced mushrooms
• sliced red pepper
• sliced yellow squash
• sliced green onion

This is a casual recipe, so start with a can of chicken broth and mix/match the curry powder, cumin, cinnamon and white pepper. Let simmer, taste and adjust spices if needed.

Add 1-2 oz of lite coconut milk, veggies and chicken or turkey. Simmer an additional 10-15 minutes or until tender. Serve and enjoy!

Singing Lass (105+ pounds lost!)

Read her original post with more variations here:

Sure! I have to warn, I am not an " exact" cook...it kind of is a cooking _style_ that runs in my family. I vary things a lot, add a bit of this and that...kind of like I have a palette of my low carb " green light" foods and spices and I go with what I have on hand. I also typically cook in 1-2 serving portions because I am single.

The curry soup is really easy, here are different ways to make it and various ingredients you can add in.

*Chicken broth---a can will work, or I often will use like half a carton of the organic free-range kind that I think has a bit more flavor.

* curry----this can be a curry powder, or paste. Make sure to read carb contents--powders are *usually* safe, pastes have a bit more carbs...there are all kinds of curries out there, yellow, red, green etc....what I keep on hand is a standard yellow curry powder, and a jar of red curry paste that is pretty low in carb.

* lite coconut milk---you can buy this canned, make sure to get the light kind, and read the labels because carb counts vary between brands. ( " A taste of Thai" brand in my cupboard says 2 carbs per 1/3 cup--and I think another brand is even lower but was not at the store I last bought this at).

* garlic
* Asian seasoning or Chinese 5 spice
* cumin
* cinnamon
* Splenda
* optional veggies -- green onion, celery, spinach, yellow squash etc ...
* meat---can add pre-cooked chicken, steak etc....as well.

Now, the basic broth is just the chicken broth, and a couple spoons worth of curry. I think this is the kind of soup the individual has to make a bit according to their taste and degree of "spice" I personally like it a bit spicy sweet, not too hot. You then can add other spices in what combo you like...I add in garlic, Chinese 5 spice, a little cumin and cinnamon for the touch of sweet to compliment the curry. I also add 1-2 spoons worth of Splenda for this reason as well. Coconut milk, I tend to add about 1/4 of a cup to it, which gives a touch of creaminess to the broth as well.

The broth alone can be a tasty snack or drink on it's own, and tastes much like the soup served in an Indian restaurant here I love ....BUT, if you want to make it a meal, you can simmer various veggies in it ( see list above). I sometimes will throw like two chicken tenders in a pan and cook up with similar seasonings...garlic, a little curry etc...and then break up and put it into the soup and let it simmer in it for a while.

For those on k/e [Kimmer Experiment] ...you can make the broth and just add a meat, or maybe a little green onion and celery just for a little flavor and texture. The restaurant that makes this typically just has onion, carrot slices and celery in it.

So, it really is easy to make, typically I only spend like 5 minutes prep on it, and about 15 minutes on the stove. A little more if I add meat---you can also toss in left-over meat too though. Typically it makes two servings I find.

oh! I also sometimes add shirataki noodles as well. I par boil them separately for a little while, then add them into the curry mix to simmer for 5-10 minutes to absorb the flavor.

Hope this was not too confusing---there just is not only one way to make it, and everyone has different 'spice" preferences when it comes to curry.

Kimkins Eggplant Pancakes

Are you an eggplant fan? Looking for a low fat high taste variation? Our thanks to Kimkins member, Staci, for sharing this recipe from Dolly Parton's family.

Ingredients (makes 10 pancakes)

1 medium eggplant
2 eggs, beaten
1 green onion (green part only, chopped fine)
1/4 cup water
1 tsp salt & pepper

Bake eggplant with water, covered until tender. Peel and remove the seeds. Mash and add eggs, salt and pepper. Mix well and drop by spoonfuls on a nonstick pan with nonstick cooking spray. Cook until golden brown on each side, serve hot.

You might want to experiment with a drizzle of Walden Farms 0 carb maple syrup (careful, it's not really 0 carb so don't go overboard!)

If you prefer a spicier dinner side dish, add 1/2 tsp garlic & onion powder when mixing.

Nutrition Info (per pancake)

Calories: 30
Carbs: 4 gm
Protein: 2 gm
Fat: 1 gm

Carmelized French Onion Soup

Here's a Kimkins friendly and absolutely yummy Caramelized French Onion Soup to boost your antioxidant intake. Super simple, chock full of onions and delicious reheated the next day!

Ingredients (makes 4 servings)

4 cups onion, sliced thin
4 cups beef broth
2 oz grated parmesan cheese
2 oz grated Swiss or Gruyere cheese
2 Tbsp garlic, minced
1/4 cup red wine (optional)
1/4 cup green onion or chives, chopped
1 Tbsp fresh thyme (or 1 tsp dried)
1 Tbsp Worchestershire sauce
1 Tbsp olive oil
1 Tbsp butter

Preheat oven to 400 degrees.

In heavy stockpot melt butter and oil, add sliced onions. Cook on low until caramelized (about 30 minutes), stirring often. Add garlic and cook 5 additional minutes.

Add beef broth, wine, Worchestershire sauce and thyme. Heat through, check for seasonings. Ladle into oven safe soup bowls, place on baking sheet. Sprinkle soup with parmesan cheese and top with Gruyere cheese.

Bake for 10 minutes or until cheese is melted and bubbly. Garnish with green onion or chives and enjoy!

Artichoke, Mushroom & Asparagus Salad

Try this delectable salad inspired by Giada de Laurentiis of the Food Network. Quick, rich in antioxidants, Kimkins friendly and very pretty to boot!

Ingredients (serves 4-6)

1 carton button mushrooms, sliced
1 bunch asparagus, sliced into 3-inch pieces
1 6 oz can Albacore, water packed
4 oz frozen artichoke hearts, thawed
1 cup cherry tomatoes, halved (optional)
1 Tbsp olive oil
1 Tbsp fresh tarragon, minced
1 shallot, minced
1 clove garlic, minced
1/2 teaspoon salt & black pepper

Warm the oil in a large skillet over medium-high heat. Add the shallot and garlic and cook until tender, about 2 minutes.

Add the mushrooms and cook until golden, about 5 minutes. Add the asparagus and artichokes and cook until the asparagus is tender, about 5 more minutes. Turn off the heat and add the tomatoes, tarragon, salt and pepper.

Mix together briefly and serve over fresh baby spinach or frisee salad for a delicious weekend lunch or on a Mother's Day buffet.

Gingered Carrot Soup

Grab a beta carotene boost with this vibrant and delicious soup!

Ingredients (makes 8 servings)

• 1 lb carrots diced
• 2 cup celery diced, strings removed
• 1/2 cup onions chopped
• 1/4 cup fresh ginger minced
• 2 tbsp light cream
• 32 oz chicken broth
• 1 tablespoon olive oil
  
• 1 tsp white pepper
• 1 tsp garlic powder
• 2 tbsp chives or green onion minced
  

In a large pot, heat the olive oil over medium heat. Add the onion and ginger. Cook until the onions become translucent. Add the diced carrots and celery, then add enough chicken stock to cover them. Simmer for for 15-20 minutes or until the carrots are very soft.

Place the carrots, cream, celery and chicken stock into a blender or food processor and puree until smooth. Season with pepper & salt, garnish with chives and serve.

Kimkins Dreamsicle Protein Smoothie

Who couldn't use a quick on-the-go breakfast smoothie in the morning? Take it with you!

Ingredients (makes 1)

• 1 can diet orange soda
• 1 oz light cream
• 1 scoop low carb vanilla protein powder
• 1-2 packets Equal
• 8 ice cubes or 2 cups crushed ice
  

Mix everything in a personal smoothie maker or blender. Add orange soda last because it fizzes. Blend on HIGH for 1-2 minutes until ice is evenly chopped and shake looks creamy.

Nutritional Info
calories: 142
protein: 18
carbs: 3 grams
fat: 6 grams

Chilled Steak Salad

Wondering what to do with odds & ends of vegetables or a few ounces of meat? Show off your creativity with a chilled salad! Chilled Steak Salad is ideal for low carb Kimkins dieters and perfect to take to work the next day, too.

Ingredients

• Assorted fresh greens
• Leftover lean steak, sliced thin
• Assorted raw or cooked vegetables
• Low calorie low carb salad dressing
  

Which Kimkins Option Is Right for You?

Read Kimkins Success Stories

• Kimkins Original is the most generous option because there is no protein limit. Kimkins focuses on low fat protein and minimal healthy fats.
  

• K/E [Kimmer Experiment] is the original supercharged low carb stall buster! Also excellent for discovering "carb creep". Often used as a springboard to drop 10+ lbs before switching to other Kimkins options.
  

• Kimkins Boot Camp provides very quick results if followed strictly. Portion control and 30 minutes of physical activity required daily. Kimkins 14 day Boot Camp is our most popular option!
  

• Shake It Good meal replacement shake option provides very quick results when followed strictly. Endless shake varieties can be explored by switching brands and flavors or experimenting with several Kimkins homemade low carb protein shake recipes.
  

• Flex Cycling is perfect for those who desire the utmost in diet flexibility. One week you'll follow your favorite Kimkins option and the following week you’ll switch to an alternate diet. Maintain this rotation until you reach goal.
  

Your one time membership fee includes all Kimkins options. Mix & match, switch back & forth – it’s up to you! Click here and start today!

Not sure? Want more info?
Click here for 10 reasons to join and free recipes!

Chili Rubbed Halibut Steaks

Fish is always a Kimkins low carb winner and none are more recipe friendly than halibut! This quick prep recipe offers surprising bite thanks to spicy chili peppers!

Ingredients (serves 4)

• 4 6-oz halibut steaks
• 2 tbsp lemon juice
• 1 tbsp cracked black peppercorns
• 1 tbsp red pepper flakes
• 1 tsp dried oregano (optional)
  

Prepare a BBQ grill for "hot" or preheat the broiler.

Coat both sides of the halibut steaks with lemon juice. Cover both sides of halibut evenly with pepper flakes, oregano and peppercorns. Press firmly into the steaks and set aside. Let sit for 10-15 minutes to allow flavors to penetrate.

Broil halibut steaks 6 minutes on the one side and 3-4 minutes on the reverse or until lightly browned and done according to preference. Allow to rest for 5 minutes before serving.

Nutritional Info (per serving)
Calories: 189
Carbs: 0 grams
Protein: 35 grams
Fat: 4 grams

Gingered Green Bean Salad

A unique salad for the Thanksgiving table or anytime. Refreshing, colorful and aromatic with the zing of fresh ginger. Top with drained tuna or diced chicken for a complete light lunch! Whole frozen green beans also work well.

Ingredients (serves 4)

• 2 cup green beans, cut in 2" lengths
• 1 cup tomatoes, diced
• 1 garlic clove, minced
• 1 tsp fresh ginger, grated
• 1 tbsp red wine vinegar
• 1 tbsp mustard
• 1/2 tsp salt
• 1/4 tsp white pepper
• 8 cups mixed baby salad greens
  

Blanche green beans by immersing in boiling water for 2 minutes, then drain and run with cold water. Drain again and set aside.

Whisk together vinegar, mustard, garlic, ginger, salt and pepper. Taste, adjust seasonings. Arrange green beans over salad greens, top with fresh tomatoes and drizzle with dressing.

Toss gently and serve! Top with tuna or diced chicken for a complete light lunch.

Nutrition Info (per serving)
Calories: 45
Carbs: 9 grams
Protein: 3 grams
Fat: 0 grams

Deluxe Ham & Avocado Rollups

Does the snack monster hit in the afternoon? Looking for a new twist on work lunch? Definitely make up a batch of these deluxe ham rollups!

Ingredients (makes 10 each)

• 5 1.5-oz slices extra lean sandwich ham
• 15 medium cooked shrimp, butterflied
• 1/2 medium avocado
• 1 cup thinly shredded baby spinach
• 1/2 cup salsa
• 1 tbsp light sour cream
• 1/8 tsp pepper
  

Mix salsa, pepper & sour cream until smoothly blended. Slice avocado into 1/8" slices. Layer each ham slice with spinach, 2 avocado slices, 3 butterflied shrimp and drizzle with sour cream salsa.

Roll up lengthwise and slice diagonally. Secure each with toothpicks. Grill to warm or serve chilled!

Nutritional Info (each)
Calories: 41
Carbs: 1 grams
Protein: 5 grams
Fat: 2 grams

Beef Tenderloin & Peppercorn Brandy Sauce

Is there a more classic special dinner than steak (especially accompanied by a flavorful peppercorn brandy sauce!) Not only impressive and absolutely delicious, but super fast to whip up. Be sure to try this for your next important occasion!

Ingredients (serves 2)

• 2 6-oz beef tenderloin steaks
• 10.5 oz beef broth, double strength
• 1 oz Calvados apple brandy
• 1/2 cup sliced mushrooms
• 1 shallot, finely minced1 tsp butter (not margarine)
• 1 tsp cracked green or black peppercorns
• 1/2 tsp fresh ground black pepper
• 1/2 tsp chives, minced

Let steaks come to room temperature (about 15 minutes). Coat both sides of steaks with coarsely ground black pepper and firmly press them in.

Melt butter over medium heat in nonstick or cast iron skillet. Brown the steaks well, about 5 minutes on the first side and 3 minutes on the second depending on thickness. Remove steaks to a heated plate and cover with foil to keep warm.

Add brandy, swirling to deglaze the pan and dissolve flavor bits. Flaming the brandy is only recommended for experienced cooks and without children in the area. Add beef broth, shallot, green peppercorns, mushrooms and heat on high until reduced 50%. Check for seasoning, add additional black pepper or salt if needed.

Transfer steaks to warm plates, pour 1 tablespoon of brandy sauce over and top with mushrooms and chives. Serve and enjoy with someone special!

Nutritional Info (per serving)
Calories: 370
Carbs: 1 grams
Protein: 49 grams
Fat: 13 grams

Kimkins Chicken Cordon Bleu

Perfect for entertaining or a special dinner! Fast, delicious and ready from start to finish in less an hour!

Ingredients (serves 4)

• 4 boneless chicken breasts
• 4 oz sliced lean ham
• 4 oz low fat Swiss cheese
• 1 tsp dried thyme
• 1/2 cup shredded parmesan cheese
• salt & pepper
• olive oil nonstick spray
  

Preheat oven to 375 degrees. Spray baking dish with nonstick spray.

Slit chicken breasts through the middle lengthwise to make a pocket. Sprinkle thyme evenly over 4 ham slices and top with Swiss cheese. Roll up ham/cheese and stuff into chicken pocket.

Spray top of chicken with olive oil and press parmesan cheese on one side only. Place plain side down in baking dish. Cover with aluminum foil to prevent early browning. Bake for 35 minutes, remove foil and bake 10 minutes more or until cheese is lightly browned.

Serve hot and enjoy!

Nutritional Info (per serving)
Calories: 297
Carbs: 1 gram
Protein: 51 grams
Fat: 8 grams

Kimkins Light Cream of Broccoli Soup

Light, refreshing and a perfect way to take advantage of the late spring broccoli harvest. Quick and easy to make after work (or double and freeze an extra batch!)

Ingredients (serves 2)

• 1 cup vegetable broth
• 1 cup chicken broth
• 2 cups raw broccoli florets
• 2 Tbsp light cream
• 1 Tbsp chives, minced
• 1 clove garlic, minced
• 2 tsp grated ginger root
• 1 tsp soy sauce
• 1 tsp light sesame oil
• 1 tsp each onion powder & white pepper
  

Bring broths to boil in a large saucepan, add broccoli and garlic. Reduce to low and simmer until broccoli is tender, about 3 minutes. Remove from heat and let cool for 5 minutes.

Puree in a food processor or with an immersion blender. Return to saucepan and add soy sauce, sesame oil, cream and pepper. Taste and add salt if desired.

Serve sprinkled with chives or broccoli florets and enjoy!

Nutritional Info (per serving)
Calories: 106
Protein: 7 grams
Carbs: 8 grams (broccoli is higher in carbs)
Fat: 6 grams

Make Parmesan Crisps Tonight!

Missing crunchy crackers on low carb diets like Kimkins? Whip up a batch of parmesan crisps! Couldn't be easier and they're sure to get attention piled high in a pretty basket on the table.

Try floating one on top of steamy hot soup this winter. It will melt into the soup adding a rich cheese flavor.

Ingredients (makes 16)

• 8 oz shredded parmesan cheese
• 1/2 tsp black pepper
  

Preheat oven to 400 degrees. Spray nonstick baking sheet with cooking spray or use Silpat liners to prevent sticking. Pile 1/2 oz stacks of cheese on baking sheet allowing room for spreading. Sprinkle with black pepper. You will need to make 2 batches.

Bake for 3-4 minutes until cheese flattens and forms lace pattern. Watch carefully! Remove from oven and let cool briefly. Remove to serving tray and enjoy!

Nutritional Info (per crisp)
Calories: 56
Carbs: .5 grams
Protein: 11 grams
Fat: 6 grams

Kimkins Smuggler's Chicken

Have a craving for Asian food?

Try this quick adaptation that's full of taste tingling spices. Ringing in at 185 calories, for sure more weight loss friendly than PF Chang's!

Perfect to make ahead and marinate in the fridge until you're ready to cook. Slice leftovers over baby spinach or radicchio for a delicious work lunch!

Ingredients (4 servings)

• 4 boneless chicken breasts, skin removed
• 3 T lite soy sauce
• 3 T chicken broth
• 2 T Splenda brown sugar blend (regular Splenda OK)
• 1 tsp curry powder
• 1 tsp ginger, grated (jarred OK)
• 1 tsp garlic, minced (jarred OK)
• 1 tsp cinnamon or allspice
• 1 tsp white pepper
• 1/2 tsp sweet chili powder
• 1/2 tsp salt
• chives or minced green onion (garnish)
  

Pour oil into nonstick skillet, add garlic and ginger. Cook for 1 minute, then add curry powder, cinnamon, chili powder, white pepper, soy sauce and chicken broth. Cook for 1 minute, remove from heat and let cool. When cool add Splenda and stir.

With sharp knife, cut 5-6 shallow slices through top of chicken breasts in an attractive pattern to allow marinade to penetrate.

If marinating overnight (better flavor), place chicken breasts and marinade in large Ziploc bag and store in the fridge. Otherwise, let chicken marinate 30-60 minutes before cooking.

Heat grill on high and grill chicken until done, about 6 minutes each side. If using the oven, preheat to 350 degrees and place chicken in oven safe container using nonstick spray. Bake 45 minutes or until browned. Arrange on platter, garnish with chives and serve!

Note: Perfect for work lunches or batch cooking! Discard marinade. DO NOT brush marinade on cooked chicken (contains raw chicken juices).

Nutrition Info: (per serving)
Calories: 185
Protein: 32 grams
Carbs: 2 grams
Fat: 4 grams

Kimkins Chock Full of Veggies Meatloaf

Who doesn't love meatloaf? It's the ultimate comfort food and everyone's grandma has their their own secret recipe carefully handed down through the generations.

Try this low fat low carb Kimkins variation that cuts the fat calories from the traditional dishes and adds a nutrient punch because it's "chockful" of veggies! Save on carbs by topping with salsa instead of catsup.

Bake in muffins tins for individual servings ideal for freezing for work lunches or lazy weekend quick dinners. Also delicious crumbled in beef broth for instant soup!

Ingredients (makes 12 muffins)

• 1 lb extra lean ground beef
• 1 lb ground turkey breast
• 1/2 cup onion, finely chopped
• 1/2 cup frozen spinach, defrosted & finely chopped
• 1/2 cup red bell pepper, finely chopped
• 1/4 cup parsley or cilantro, chopped
• 1/4 cup parmesan cheese, grated or shredded
• 1/4 cup salsa (optional)
• 4 baby carrots, minced
• 1 egg + 2 egg whites, well beaten
• 1 tsp Worcestershire sauce
• 1 tsp each garlic powder, onion powder & ground sage
  
• 1 tsp fennel seed, crushed (optional but worth it!)
• 1 tsp each black pepper & salt
• 1/4 tsp cayenne powder
  

Preheat oven to 350 degrees. Mix ground beef and turkey together. Add other ingredients and mix well. Divide evenly into ungreased 12 muffin tins. Top each muffin with a small amount of salsa. Bake for 30 minutes, let stand for 5 minutes. Serve hot and enjoy!

Nutritional Info (per muffin)
Calories: 147
Protein: 19
Carbs: 2
Fat: 7

Rosemary Chicken Kebabs

A moist and delicious hit at any Father's Day BBQ or casual get together. Double the recipe to have extras for lunch during the week or casual nibbles!

Ingredients (serves 4)

• 16 oz chicken breasts, boneless & skinless
• 1/4 cup Hidden Valley light ranch dressing
• 2 tbsp Worcestershire sauce
• 1 tbsp olive oil
• 2 tsp fresh rosemary, finely minced
• 1 tsp lemon juice
• 1/2 tsp white vinegar
• 1/2 tsp salt & black pepper
• bamboo skewers
  

Preheat grill to medium high heat. Soak skewers in warm water for 30 minutes. Cut chicken breasts into 1 inch cubes.

In a medium bowl mix olive oil, ranch dressing, Worcestershire sauce, rosemary, lemon juice, white vinegar, pepper and salt. Let stand for 5 minutes.

Add chicken and mix well to coat with marinade. Cover and refrigerate for 30-90 minutes. Thread chicken onto skewers and discard marinade.

Grill skewers for 8 to 12 minutes or until the chicken is no longer pink in the center, and the juices run clear. Serve hot!

Note: For non-low carb family members heat the remaining marinade to boiling for 1 minute and serve over hot rice or noodles. See more Kimkins low carb recipes like this!

Nutritional Info (per serving)
Calories: 181
Carbs: 2 grams
Protein: 21 grams
Fat: 9 grams

Kimkins Chop Suey Soup

A delicious instant vegetable soup you can make in a snap! No chopping or prep work! This basic recipe was created by a clever Kimkins member!

Ingredients (serves 4)

• 2 10.5 oz cans chicken or beef broth
• 1 14 oz can La Choy chop suey vegetables, drained
• 1 cup cooked chicken, beef, shrimp (optional)
• 1 Tbsp lite soy sauce
• 1/2 tsp white pepper
  

Mix in a medium saucepan until veggies are warmed. I prefer them still crispy. I also add a splash of soy sauce & vinegar for a "hot & sour" taste. Feel free to add other leftover veggies.

Using white pepper instead of black gives a special boost. Excellent way to use up leftover meat/chicken/shrimp, too!

Chicken Tostada Salad

Chicken is the perfect protein for low carb diets and this quick fix for leftovers is a sure winner! Mexican dishes are perennial favorites and this tortilla-less Chicken Tostada is proof!

We've included nutritional information for the basic salad plus options including whole wheat tortillas and without cheese. Carbs are a bit higher from the addition of soy beans (don't substitute regular beans).

Ingredients (4 servings)

• 3 cups cooked chicken, shredded
• 1 cup canned black soy beans, drained
• 4 cups mixed greens, chopped
• 1 Roma tomato, sliced thin
• 2 green onions, chopped
• 4 radishes, sliced thin
• 1/2 avocado, sliced thin
• 1/2 cup cilantro, chopped & divided
• 1/2 cup queso anejo (Mexican crumbled cheese)
• 4 Tbsp salsa
• 1/2 tsp garlic powder, onion powder, ground cumin
• 4 whole wheat tortillas (optional)
  

Mix chicken, soy beans, cilantro & spices together in a large bowl. If using tortillas, spray both sides with nonstick cooking spray and heat in nonstick skillet until crispy on each side.

On a bed of salad, arrange the chicken & soy beans, sprinkle with radishes and green onion. Top with Mexican cheese crumbles, tomato slices & fresh salsa.

Serve & enjoy! We've got lots more delicious low carb recipes in the Kimkins Recipe Box!

Nutritional Info (per serving)
Calories: 305
Protein: 39
Carbs: 8
Fat: 14

Without Cheese
Calories: 243
Protein: 35
Carbs: 7
Fat: 9

With Tortilla & Cheese
Calories: 413
Protein: 43
Carbs: 37
Fat: 14

Asparagus Scramble Brunch Eggs

Looking for something a bit different for Sunday breakfast? Treat yourself and your family to a healthy low carb asparagus scramble! It's an ideal solution to leftover veggies!

Excellent accompanied by Kimkins Savory Chicken Sausage or Canadian bacon and hot cinnamon coffee.

Ingredients (serves 4)

• 5 eggs
• 3 egg whites (if you prefer a lower fat version)
• 8 cooked asparagus spears, sliced diagonally
• 8 cherry tomatoes, cut in half
• 2 oz low fat goat cheese (or shredded sharp cheddar)
• 1 Tbsp chives or green onion, chopped
  

Beat together eggs and egg whites, add pepper. Over medium heat spray nonstick skillet with cooking spray. Pour in egg mixture and stir constantly. Eggs cook quickly.

When eggs are almost cooked through, add asparagus and tomato. Stir together and transfer to heated serving plates. Sprinkle with goat cheese or cheddar and chives. Serve and enjoy!

Note: If using all whole eggs (not whites) calories and fat counts rise substantially.

Nutritional Info (per serving)
Calories: 152
Carbs: 4 grams
Protein: 14 grams
Fat: 9 grams

Kimkins Zucchini "Potato" Chips

Missing potato chips on a low carb diet like Kimkins?

How about a healthy alternative: zucchini chips! You'll get best results if you use a mandoline type slicer. One medium zucchini sliced paper thin yields a whole bowl of "chips"!

Here's how you do it:

• Cut extra thin slices of zucchini, fan out and sprinkle with salt, pepper & garlic powder.

• Heat 1" of corn olive oil in a large skillet. Heat oil to 350 degrees and add the "chips" in small batches so they have plenty of room. These crisp up quickly (1-2 minutes). Watch carefully so they don't burn!

• Remove with a slotted spoon, drain on paper toweling and serve hot!

Nutritional Info (1 medium zucchini)
Calories: 71
Carbs: 6 grams
Protein: 2 grams
Fat: 5 grams

Mazatlan Stuffed Peppers

There isn't anything you couldn't add to these delicious peppers. Whether oven roasted or nuked for a few seconds in the microwave, a tasty Kimkins treat is just minutes away!

Ingredients (serves 4)

• 4 Poblano peppers
• 1 Roma tomato, seeded & diced
• 1/2 cup shredded low fat cheddar cheese
• 1/2 cup button mushrooms, chopped
• 4 oz cooked chicken, finely chopped
• 4 Tbsp salsa
• 2 tbsp cilantro, finely chopped (optional)
• salt & pepper to taste
  

Preheat oven to 400 F.

Using jarred salsa, blend until smooth (spreads easier). Split peppers through the top, remove seeds, leave stem. Mix chicken, tomato, mushrooms, salsa, cilantro and cheese in a medium bowl. Stuff evenly into peppers.

Place into baking dish treated with nonstick cooking spray. Bake for 20 minutes or until fork tender and serve!

Nutritional Info (per serving)
Calories: 92
Carbs: 5 grams
Protein: 13 grams
Fat: 2 grams

Grilled Rosemary Garlic Chicken

Grilling up a lot of chicken (and other Kimkins friendly proteins) is a great way to save time and have delicious home cooked food on hand during the week.

Leftover chicken can be warmed whole, sliced for Caesar salads or chunked for chicken salad and soups. Grilled chicken breast is the gold standard for quick work lunches!

Ingredients (serves 4)

• 4 6-oz boneless chicken breasts, butterflied
• 3 tsp fresh rosemary, finely minced
• 2 tsp garlic powder
• 1 tsp red pepper flakes (optional)
• 1 tsp black pepper
• Pam olive oil spray
  

To butterfly the chicken breasts, slice through the middle horizontally stopping 1/2" before the edge. Flip the chicken open like a book, place between 2 pieces of cling wrap (like Saran Wrap) and with a heavy can, mallet or saucepan, pound out to 1/2" thickness.

Congratulations, you've created a paillard! At this point, you have a variety of options for the chicken including stuffing, rolling, slicing thin for stir fries or soups.

Place the paillards on a large baking sheet or clean flat surface treated with cooking spray. Sprinkle both sides evenly with garlic powder, rosemary, red and black pepper. Press rosemary in firmly. Let spices marinate for 30 minutes.

Turn on grill to "high" and preheat. When grill is ready, cook 3 minutes on each side and serve!

Nutritional Info (per serving)
Calories: 187
Carbs: 0 grams
Protein: 35 grams
Fat: 4 grams

Szechuan Ginger Beef

Here's a delicious Asian inspired quick cook dish that would be perfect with Kimkins Hot & Sour Soup for a special dinner with friends!

Ingredients (serves 4)

• 1 lb flank steak, trimmed
• 1/4 red bell pepper, julienned
• 1 scallion, chopped
• 2 tbsp olive oil
• 2 tbsp lite soy sauce
• 1 tbsp shallot, minced
• 1 tbsp garlic, minced
• 2 tsp ginger root, finely grated
• 1 tsp sesame oil
• 1 tsp white ground pepper
• 2 small red chili, seeded & sliced (optional)

Slice beef into bite size 1/2" slices. Set aside.

In nonstick skillet or wok, add 1 tbsp olive oil & briefly saute ginger root, shallot, garlic & red chilis for about 2 minutes. Add bell pepper, soy sauce, sesame oil & white pepper. Saute quickly over medium heat until tender crisp.

Remove veggie mixture to warm serving bowl, then add 1 tbsp olive oil to pan and add beef slices. Cook quickly over medium heat, turning frequently. Return veggie mixture to beef and mix well. Check for seasoning, garnish with scallion tops and serve!

Wonderful served over spicy rice for family members (use brown rice for a fiber boost!)

Nutritional Info (per serving)
Calories: 231
Carbs: 2 grams
Protein: 23 grams
Fat: 12 grams

Creamy Spinach Soup

It would be impossible for a soup to be chock full of more antioxidants than this stellar Kimkins star!

Save yourself time (and money) with good quality frozen spinach like Birds Eye or Green Giant. Otherwise you'd have to buy 5-6 fresh bunches to equal just one 10 oz frozen bag.

Ingredients (6 servings)

• 40 oz chicken stock, double strength
• 2 cups cooked spinach
• 1/4 cup onion, minced
• 1/4 cup light sour cream
• 2 tbsp light cream
• 2 garlic cloves, minced or paste
• salt & white pepper to taste
• sun dried tomato & fresh thyme (garnish, optional)

Add 2 cans chicken stock, spinach, onion and garlic in a blender, whirl on high until fully blended (about 1 minute). Pour soup into saucepan, add the remaining can of chicken broth and cook over medium heat until until simmering.

Stir in sour cream and light cream. Check for seasoning, add salt and pepper as desired. Garnish with fresh herbs and sun dried tomato, serve hot! For a light lunch meal, add canned crab or salmon.

Nutrition Info (per serving)
Calories: 58
Carbs: 5 gram
Protein: 5 gram
Fat: 2 gram

Kimkins Stuffed Cabbage Rolls

A Kimkins low carb adaptation from an old family recipe. We omitted the rice and substituted a zesty salsa for added punch instead of higher carb tomato sauce. Make a double batch for another day!

Ingredients (serves 8)

• 8 large cabbage leaves
• 1 pound cooked extra lean ground beef
• 1/4 pound cooked ground sausage
• 1 cup salsa (jarred OK)
• 1 egg, slightly beaten
• 1/2 cup onion, finely chopped
• 1/2 cup red bell pepper, finely chopped
• 1 green onion, finely chopped
• 1 tsp ground sage
• 1 tsp salt & black pepper
  

Drop cabbage leaves into boiling water, cover and cook for 3 minutes. Drain well. For filling combine ground beef, ground pork, onions, peppers, egg and spices. Mix well.

Place 1/8 of meat mixture into the center of each cabbage leaf. Roll leaf around the filling and fasten with a toothpick. Place in an 8" baking dish seam side down. Pour salsa evenly over the top. Cover pan with aluminum foil.

Bake for 45 minutes. Remove and let rest for 5 minutes before serving. Enjoy!

Nutritional Info (each)
Calories: 171
Carbs: 5 grams
Protein: 15 grams
Fat: 10 grams

Asparagus, Bacon and Tomato Frittata

A very attractive brunch dish for Easter or Mother's Day and cooks quickly leaving you plenty of for relaxing with guests. Plus, it reheats well for a Kimkins friendly lunch the next day!

Ingredients (serves 4)

• 4 large eggs
• 4 egg whites
• 1 cup cooked asparagus, chopped
• 4 oz Canadian bacon, chopped
• 1 Roma tomato, sliced
• 1/4 cup onion, minced
• 4 tbsp grated parmesan cheese
• 1 tbsp garlic, minced
• 1 tbsp butter
• 1 green onion, chopped (garnish)
• salt & pepper

Preheat the oven to 350 degrees F.

Melt butter in a nonstick oven proof skillet. Beat together eggs, cheese, salt, pepper and set aside. Add onion & garlic to melted butter and sauté for 2 minutes. Add asparagus and Canadian bacon, stirring occasionally for 5 minutes.

Pour the egg mixture into the skillet turning heat to medium-low. Cook for 5 minutes or until the frittata bottom is firm. Arrange tomato slices on top.

Transfer skillet to the oven. Check every 5 minutes until the frittata top is no longer runny. Garnish with green onionand serve warm or at room temperature.

Variations: This recipe works for an endless number of frittata combinations. Favorites include broccoli & leek, Italian sausage & mushroom and roast chicken & roasted red pepper.

Nutritional Info (per serving)
Calories: 180
Carbs: 5 grams
Protein: 18 grams
Fat: 10 grams

Savory Chicken Sausage

Ahhhh, the delectable aroma of sausage cooking for breakfast or dinner! These low fat gems also freeze like a dream so they're ready anytime. Make up a big batch so you've always got some on hand for a quick snack or lettuce wrap!

Ingredients (makes 8 patties)

• 16 oz skinless ground chicken (ask butcher to grind)
• 1 green onion, finely minced
• 1 egg white, well beaten
• 1 Tbsp olive oil or nonstick spray
• 2 tsp poultry seasoning
• 1 tsp ground sage
• 1 tsp ground fennel seed (use spice grinder)
  
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1 tsp salt & black pepper
  

Mix chicken, green onion, egg white and spices together. Form into 8 small patties. Heat olive oil in nonstick skillet or use cooking spray. Gently add patties and press down slightly. Cook over medium heat until lightly browned. Flip and cook until reverse side is lightly browned and serve hot!

Freeze leftovers with a layer of waxed or parchment paper between to prevent sticking together. Reheat in the microwave for 20 seconds or til warmed through.

Tip: Use a small coffee grinder for spices, especially fennel seeds or peppercorns.

Nutritional Info (per patty)
Calories: 80
Carbs: 0 grams
Protein: 12 grams
Fat: 2 grams

Kimkins Hot and Sour Soup

A top favorite pick at Chinese restaurants and made low carb friendly for our Kimkins friends! Add Ginger Shrimp and a simple side salad for a complete Asian meal!

Ingredients (serves 8)

• 8 cups beef broth, double strength
• 6 dried cloud ear mushrooms
• 6 dried Chinese black mushroom
• 6 white button mushrooms, thinly sliced
• 4 oz firm tofu, cut into strips
• 4 oz lean pork or chicken, cut into thin strips
• 1 baby carrot, cut into matchsticks
• 1/2 cup Chinese cabbage, shredded
• 1/4 cup bamboo shoots, cut into matchsticks
• 1/4 cup cilantro or parsley, chopped
• 2 tbsp vinegar
• 1 tbsp peanut oil
• 1 tbsp sesame oil
• 2 tbsp lite soy sauce
• 1 tsp ground white pepper
• 1 garlic clove, finely minced
• 2 eggs, beaten
  

Heat chicken broth to boil, turn off and add mushrooms. Let soak and reconstitute for 15 minutes, remove from broth and slice mushrooms into 1/4" ribbons. set aside.

Heat peanut and sesame oils in nonstick skillet. Add pork and stir fry for 3-4 minutes or until cooked through. Add pork, mushrooms, tofu, carrot, cabbage and bamboo shoots to broth, stir well and turn heat to medium.

When soup comes to a simmer, slowly pour in beaten eggs, stirring with a figure 8 motion. Remove pan from heat. Add rice vinegar and white pepper, stir. Ladle into bowls and top with cilantro garnish.

Note: This is thinner than restaurant versions because high carb cornstarch is omitted.

Nutritional Info (per serving)
Calories: 135
Carbs: 7 grams
Protein: 11 grams
Fat: 7 grams

Kimkins Deviled Eggs

Who doesn't love a deviled egg? Not only is it a perfect Kimkins snack food, but an easy and festive dish for the party table or BBQs.

This modified recipe is a snap to make and you'll have a ready supply for work lunch lettuce wraps, too! Substituting yogurt for part of the mayo cuts fat calories and adds an extra dash of protein.

Ingredients (makes 12 halves)

• 6 hard boiled eggs, peeled
• 1/4 cup plain nonfat yogurt
• 1 Tbsp mayonnaise
• 1 tsp mustard, plain or spicy
• 1 Tbsp parsley or green onion, minced
• 1/4 tsp each pepper & pepper
  

Cut eggs in half lengthwise. Remove yolks and place in a bowl. Mash yolks with a fork and add mayonnaise, yogurt, mustard, parsley, salt & pepper. Mix well.

Fill a small pastry bag with star tip with egg yolk mixture (or fill a Ziploc baggie & snip corner). Pipe egg white halves with yolk mixture, garnish with additional parsley if desired, arrange on a platter and serve! Cover and store in the fridge for up to 72 hours.

Variation: Blend salsa until smooth, substitute for mayonnaise and mustard or add 2 T grated parmesan cheese. Make your own preservative free natural yogurt at home.

Nutritional Info (per half)
Calories: 47
Carbs: .5
Protein: 3 gm
Fat: 3 gm

Kimkins Salsa Verde Sour Cream Enchiladas

Who doesn't love spicy, hot-from-the-oven enchiladas? Try this light Kimkins version as a delicious alternative to the high carb & calorie laden platter at your local restaurant. Stop by the Farmer's Market for a garden fresh salad to complete the meal (& add spicy rice & beans for family members).

Ingredients (makes 8 "enchiladas")

Tortillas

• 8 egg whites, beaten
• 1/4 tsp each ground cumin & pepper
  

Enchilada Filling

• 3 cups cooked & shredded chicken
• 1 cup green salsa verde (get the jar kind not canned)
• 1 cup frozen spinach, defrosted (optional)
• 1/2 cup low fat cheddar cheese, shredded
• 1/4 cup sour cream light
• 1 tbsp chives, minced (or green onion)
• 2 tsp chili powder
• 1 tsp garlic, minced
• 1 tsp each ground cumin, onion powder, pepper & salt
• 1/4 tsp cayenne (optional)
  

Topping

• 1 cup low fat cheddar cheese, shredded
• 1/2 cup green chili salsa
• 1/4 cup black olives, sliced
• 2 tbsp chives, minced (or green onion)
  

Preheat oven to 350 degrees, coat 9x9" ovenproof baking dish with nonstick spray. In large mixing bowl add shredded chicken, salsa, sour cream, cheese, chives and spices. Mix well, set aside.

Make 8 "tortilla" crepes: Coat small nonstick skillet with cooking spray. Over medium heat pour in 1/8 of the egg mixture tilting to coat the bottom of the pan. Cook until set (cover if necessary), loosen with spatula and slide onto a warm plate.

In the center of the "tortilla" place 1/8 of the chicken mixture and roll up. Place seam side down in the baking pan and repeat. Top enchiladas with remaining salsa, sprinkle evenly with cheddar cheese and olives.

Bake for 15-20 minutes until heated through and cheese has melted. Garnish with chives if desired, serve & enjoy!

Nutritional Info (each)

Calories: 160 (164 with spinach)

Protein: 25 grams (26 with spinach)

Carbs: 3 grams (4 with spinach)

Fat: 5 grams

Kimkins Portobello "Pizza"

Authentic dishes aren't always necessarily traditional ones, especially when we're looking for Kimkins legal alternatives. Here's a twist on the traditional Portobello Pizza with reduced calories and carbs to make it even more delicious and weight loss friendly! Try minced deli ham to save fat calories.

Ingredients (makes 1 "pizza")

• 1 Portabello mushroom, stem chopped and set aside
• 1 Roma tomato, peeled, seeded and mashed
• 1 oz part skim mozzarella or parmesan, grated
• 1 oz turkey pepperoni slices, minced
• 1 tbsp each yellow & red bell pepper, chopped
• 1 tsp fresh basil, chopped
• 1 tsp garlic finely minced (jarred OK)
• 1/2 tsp Italian seasoning
• 1/2 tsp each onion powder, black pepper, salt
  

Preheat oven broiler to 500 F or Broil.

Mixed mashed tomato with Italian seasoning, garlic onion powder, pepper and salt, set aside. Broil mushrooms caps for 3-4 minutes under the broiler stem side down, then turn and grill the other side for 3 minutes. Remove from broiler and layer with tomato mixture, turkey pepperoni, mushroom stem, red bell pepper and top with mozzarella.

Place filled mushrooms back in the broiler for 1-2 minutes until cheese is hot and bubbly. Remove from broiler, sprinkle with minced basil and let rest 2 minutes before serving. Enjoy! Add a side salad for a complete lunch or dinner meal.

Nutritional Info
Calories: 180
Protein: 19 grams
Carbs: 8 grams
Fat: 9 grams

Kimkins Tex Mex Cauli Fritters

Try these low fat Kimkins friendly comfort foods courtesy of the underrated star of the vegetable world -- cauliflower! Cauliflower is cruciferous (a cancer fighting pal) along with its distant cousins broccoli, cabbage and Brussels sprouts. Don't overcook!

Ingredients (make 4 large fritters)

• 2 cups cooked cauliflower
• 1 egg white, beaten
• 1/2 cup onion, finely minced
• 1 tbsp green onion, minced
• 1 tsp jalapeno pepper, minced
• 1 /2 tsp cumin & chili powder
• 1/2 tsp salt & black pepper
  

Mix all ingredients & form into 8 patties. Cook in a nonstick pan treated with cooking spray until golden brown on each side. Serve hot!

Nutritional Info (per fritter)

Calories: 27

Protein: 2 grams

Carbs: 5 grams

Fat: 0 grams

Spicy Shrimp Veracruz

This is a lower fat version of a dish popular in Veracruz, Mexico. Traditionally served over rice, we like it over zucchini noodles or accompanied by grilled peppers and green onions.

Ingredients (serves 4)

• 1 pound peeled and deveined jumbo shrimp
• 1 green onion, minced
• 2 garlic cloves, minced
• 2 tsp dried oregano
• 2 tsp chili powder
• 1 jalapeno, seeded & minced
• 2 tsp fresh lemon juice (plus zest from 1 lemon)
• 1 tbsp olive oil
• 3 tbsp parsley (optional)
• salt & pepper to taste

Preheat oven to 400 F or heat a nonstick grill to "high". Mix all ingredients in a large bowl and coat shrimp well. Let marinate for 15 minutes. Grill 3-4 minutes per side, arrange on heated platter and garnish with parsley. Serve hot!

Nutritional Info (per serving)

Calories: 152

Protein: 23 grams

Carbs: 1 grams

Fat: 5 grams

Kimkins Egg Muffins

Is there a quicker on-the-go Kimkins breakfast than a handy, delicious egg muffin? Make up a batch, bake and freeze. Reheat in the microwave and you're good to go! These look lovely on a brunch buffet also!

Ingredients (makes 12)

• 12 eggs (less egg yolks and more egg whites work fine, too)
• 1 tsp Spike Seasoning (optional)
• 1 cup grated low fat cheese
• 2 green onions, minced
• 4 Tbsp red bell pepper, zucchini or mushrooms, minced
• 4 oz Canadian bacon, lean ham, or cooked turkey sausage
• 1 tsp each salt & pepper
  

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer the diced meat and veggies (if using) plus cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well.

Pour egg into each muffin cup until it is 3/4 full. Stir slightly with a fork to mix veggies and meat. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Nutritional Info (per muffin)
Calories: 100
Carbs: 1 gram
Protein: 11 grams
Fat: 6 grams

Lettuce Wraps

There's nothing more ideal for ready made snacks to keep on hand in the fridge (home or work). Have kids in sport teams? Pack up a few in the cooler to munch on the field. Varieties are endless depending on your personal preferences and what you've got on hand from meal leftovers.

Ham & Cheese
Oscar Meyer type slice ham, squirt of Dijon mustard, sprinkle of shredded cheddar

Tuna Salad
Water packed albacore, chopped celery & dill pickle, drizzle of mayo

Fajitas
Leftover fajita or taco chicken, thin sliced bell pepper & onion strips, drizzle of salsa

Philly Cheesesteak
Buddig type roast beef, 1 tbsp cooked mushrooms, 1/3 string cheese stick, wrap, microwave 20 seconds

Whirl up a cup of Pace picante salsa in the blender. Pour into a squeeze bottle and you can control the amount you use. Keep a stack of wraps in a large Gladware bowl and you've always got a Kimkins snack ready.

Nutritional Info

Will vary depending on ingredients chosen and the amount of cheese and mayonnaise used.

Kimkins "No Noodle" Lasagne

Missing lasagne on your low carb diet? Give this pasta-less veggie laden version a try! If you grow zucchini in your garden you're probably looking for new ways to fix your prolific summer bounty.

Zucchini are "courgettes" to our UK friends! Save time by making several casseroles and freeze to enjoy later.

Ingredients (serves 2)

• 2 small zucchini
• 1 cup cooked turkey sausage*
• 1 cup fresh spinach leaves
• 1 Roma tomato chopped
• 1 cup sliced mushrooms
• 2 Tbsp tomato sauce
• 2 Tbsp beef broth or water
• 1 cup 2% cottage cheese
• 1/2 cup skim mozzarella shredded
• 2 Tbsp low fat cream cheese
• 1/4 cup parmesan cheese shredded
• 1 egg white, beaten
• 1 Tbsp chives, minced (optional)
• 1 tsp each Italian seasoning & fennel seed
• 1/2 tsp onion powder, garlic powder, ground sage, pepper & salt
  

Preheat oven to 375 degrees. Coat a 6 cup gratin or baking dish with nonstick spray.

Using a mandolin or very sharp knife, slice zucchini lengthwise into 1/8" strips. Grind the fennel seeds in a spice mill or mortar & pestle.

Lay zucchini strips in a single layer and sprinkle evenly with freshly ground pepper. Add turkey sausage to mini food processor with the tomato, beef broth, tomato sauce, Italian seasoning, fennel seed, onion powder and ground sage. Process until fairly smooth (there's a reason to not leave it chunky!) Set aside.

In a medium bowl mix cottage cheese with egg white, parmesan cheese, cream cheese, chives and garlic powder, blend well. Set aside.

To assemble: Layer 3 zucchini strips to cover the bottom of the gratin dish. Layer evenly with 1/2 of the meat mix, 1/2 of the spinach, 1/2 of the mushrooms and top with 1/2 of the ricotta mix. Add the next layer of 3 zucchini strips and repeat meat, spinach, mushroom and cheese mixes. Finish the last layer with zucchini strips to cover and sprinkle evenly with mozzarella.

Cover tightly with foil and bake 45 minutes. Remove foil the last 10 minutes to slightly brown cheese if desired. Remove from oven and let rest 5 minutes before serving. Enjoy!

Nutritional Info (per serving)
Calories: 379
Protein: 48 gm
Carbs: 12 gm
Fat: 15 gm

* Save calories by using diced white turkey instead of store sausage which includes fatty ground turkey skin.