Kimkins Low Carb Protein Rolls

Missing bread on your low carb diet? There's plenty of low carb bread recipes on the 'net, but this one submitted by a Kimkins member is one of the best -- and lowest!

These aren't sticky like other variations and the addition of protein powder gives each roll the protein equivalent of an egg!

Ingredients (makes 12)

6 eggs separated, plus 2 egg whites
1 scoop Designer Whey protein powder
6 Tbsp 2% fat cottage cheese
1 tsp cream of tartar
1 Tbsp granulated Splenda
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt

Preheat to 300 degrees. In a very clean metal mixing bowl whip the egg whites and cream of tartar until stiff. The bowl must not have any fat or the whites won't whip stiff.

In your Magic Bullet blender mix the egg yolks, cottage cheese, Splenda, baking soda, baking powder and salt. Whip until well blended, then add to egg whites and gently fold in.

Line your baking pan with a reusable silicone Silpat liner to prevent sticking or use cooking spray. Spoon into "rolls" and bake for 1 hour. Make a double batch because these freeze well. Wrap individually before freezing or they'll stick.

Slice in half to make the sandwiches above for the calories and carbs shown.

Nutritional Info (per roll)

• Calories: 50
• Protein: 6
• Carbs: 1
• Fat: 2

Athens Salad

Inspired by Giada de Laurentiis of the Food Network:

Ingredients (serves 6)

• 24 grape or cherry tomatoes, halved
• 3 oz feta cheese, cut into 12 cubes
• 12 pitted kalamata olives
• 1/2 small red onion, cut into 12 pieces
• 2 tsp lemon juice
• 2 tsp red wine vinegar
• 2 tsp chopped fresh oregano
  

Arrange tomatoes, feta, olives and onion evenly over fresh greens on 6 salad plates. In a small bowl mix Italian dressing, lemon juice and oregano. Sprinkle evenly over the salads. Season with salt & pepper to taste.

Kimkins Mushroom Soup

Recent research at Johns Hopkins University shows that when lunches were served with portions of mushrooms the participants ate 42% less calories on average!

Ounce for ounce mushrooms have far fewer calories than meat but are just as filling. So load up!

Or, click here to grow your own mushroom crop?

Kimkins Mushroom Soup

Ingredients (serves 8)

• 1 cup dried porcini mushrooms
• 2 cups hot water (to soak dried mushrooms)
• 2 cups chicken broth
• 4 cups water
• 1 lbs button mushrooms, sliced
• 1 15-oz can chopped tomatoes
• 1 medium onion, finely chopped
• 3 garlic cloves, finely chopped
• 2 tablespoons light butter or diet margarine
• 2 celery ribs, finely chopped
• 2 tbsp fresh dill, finely chopped
• 2 tbsp fresh parsley, finely chopped
• salt & pepper to taste

Soak the porcini mushrooms in hot water for 15 minutes. Cook onion in butter until golden brown. Add celery and garlic, cook 5 minutes more. Transfer porcini with a slotted spoon. Strain soaking liquid if desired to add flavor. Add button mushrooms, tomatoes, water and chicken broth, simmer for 10 minutes. Check for seasoning, then add fresh herbs. Serve!

Low Carb Super Bowl Chicken Chili

Cozy up with a low carb hearty chili! Kimkins legal for Super Bowl half time (or any time!) Complete the menu with Kimkins buffalo chicken strips, parmesean crisps or stuffed pepper poppers and a side salad.

Ingredients (makes 6 servings)

• 16 oz skinless chicken cut in 1" cubes
• 6 cups chicken broth
• 1 cup onion, chopped
• 1 cup bell pepper, chopped
• 1 cup tomato, diced
• 1 small hot chili, minced
• 3 garlic cloves, minced
• 2 tbsp chili powder
• 1 tbsp ground cumin
• 1 tsp ground oregano
• 1 tsp each salt & pepper
• 1 tsp tabasco sauce
• green onion, minced (garnish)
• shredded lowfat cheddar cheese (garnish)
  

In your slow cooker or stock pot add all of the ingredients including spices. Stir to blend well, cover and set to "slow" for 6 hours. If cooking on the stove top stir often to prevent sticking and cook 30-60 minutes. You may need to add more broth or water periodically. Serve over rice for non-Kimkins family members. Garnish with green onion and cheese if desired. Cook once and eat twice with a double batch to freeze for later.

Nutritional Info:
Calories: 151
Protein: 21 grams
Carbs: 8 grams
Fat: 3 grams