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