Kimkins Recipes

Kimkins Low Carb Recipe Contest 2010

2010-04-26T11:25:00.000-07:00

Celebrating Kimkins 4th Anniversary!

May 1-31, 2010

Get Recipe Contest Details Here

..Our thanks to Designer Whey Protein Powder,
Torani Syrups, Miracle Noodle 0 Carb Pasta
and DaVinci Gourmet for their generous participation!

…

CATEGORIES AND PRIZES
(winner receive all prizes in that category)

Main Dish, Soup or Salad

Protein Shakes

Desserts and Snacks

Hamilton Beach Stay-Or-Go Slow Cooker
Betty Crocker Low Carb Lifestyle Cookbook
1 Complimentary Kimkins Membership

Miracle Noodle 0 Carb Pasta

Chewy Peanut Butter Cookies

2010-03-27T07:34:00.000-07:00

Makes 24 small cookies

3/4 cup Jif Natural peanut butter
1 egg, beaten
1/4 cup part skim ricotta
1 cup brown sugar Splenda
1 tablespoon vanilla

Preheat oven to 300 F. Lightly treat cookie sheet with cooking spray.

Mix ingredients and spoon on to cookie sheet to make 24 cookies. Bake10-15 minutes or until lightly browned. Let cool a few minutes before moving to a cooling rack.

Tip: For chocolate peanut butter add 2 tablespoons cocoa powder and add additional Splenda to sweeten cocoa powder.

Calories: 94
Carbs: 9 grams
Protein: 3 grams
Fat: 4 grams

70 Calorie Pasta Alfredo

2010-03-23T06:31:00.000-07:00

Serves 2

1 pkg Miracle Noodle linguine pasta
2 wedges Laughing Cow Light Cheese
2 tablespoons grated parmesan cheese
2 tablespoons lite sour cream
garlic powder, salt & pepper to taste

Rinse noodles very well under running water. Drain and pat dry with paper towels.

Add pasta to a microwave safe bowl. Add cheeses and sour cream. Sprinkle with garlic powder, salt & pepper. Microwave 1-2 minutes or until cheese is melted.

Toss to mix sauce evenly with pasta. Add more seasonings if desired and serve!

Nutritional info per serving

Calories: 68
Carbs: 3 grams
Protein: 5 grams
Fat: 4 grams

Spicy Country Fried Cabbage

2010-03-20T07:26:00.000-07:00

Serves 6

1 head cabbage
2 tbsp bacon fat
2 tbsp diet margarine
2 tsp red pepper flakes
salt & pepper to taste

Submitted by a Kimkins member and adapted from the Paula Deen website. We've made a couple changes to bring down the calories a bit.

To shred cabbage begin by cutting into quarters. Cut by making thin slices across the cut sides of the cabbage. Discard core and any tough ribs.

Heat bacon fat and margarine in a large nonstick skillet. Add cabbage and stir just until glistening. Lower heat and sprinkle pepper flakes and salt & pepper to taste. Continue cooking and turning until cabbage is just tender and serve!

Calories: 77
Carbs: 7 grams
Protein: 1 gram
Fat: 5 grams

Perfect Scrambled Eggs

2010-03-20T06:31:00.000-07:00

Perfect Scrambled Eggs

1 egg
2 egg whites
2 tsp diet margarine
1 tsp green onion (optional)
salt and pepper to taste

Add margarine to nonstick skillet over medium heat. Whisk together egg, egg whites and green onion. Reduce heat to low and pour eggs into skillet. Sprinkle with salt and pepper.

Cook eggs stirring constantly with a spatula until cooked but still moist. Turn off heat, stir eggs again and serve!

Calories: 123
Carbs: 1 gram
Protein: 14 grams
Fat: 7 grams

Iced Irish Coffee

2010-03-16T08:22:00.000-07:00

St. Patty's Day is one of the most low carb friendly of the "celebration" holidays! Take a look at these new Kimkins recipes that you'd be proud to serve to friends & family -- and with nary a high carb potato in sight!

Whiskey Glazed Corned Beef is a juicy authentic treat rich with a deep glazed flavor. Serve a heaping bowl of Sweet & Sour Cabbage as an accompaniment and surprise your guests with a luscious Irish Lamb Stew. Toast to the leprechauns with this potent twist on the classic Irish coffee.

Spiked Iced Irish Coffee (serves 4)

2 cups fresh brewed coffee, chilled
3/4 cup Irish whiskey
4 tablespoons light Cool Whip
1⁄4 cup 0 calorie chocolate syrup
4 packets Splenda
crushed ice

Mix together coffee, whiskey, Splenda and chocolate syrup. Fill serving glasses with crushed ice and pour in coffee mixture. Top each drink with 1 teaspoon of whipped cream and serve immediately.

Calories: 115
Carbs: 1 gram
Protein: 0 grams
Fat: .5 gram
Alcohol: 15 grams

How To Make Cooking Spray

2010-03-15T12:22:00.000-07:00

It’s super simple! All you need to do is buy a beautiful stainless steel Misto Oil Sprayer for $9.99! Add your own olive oil (or any cooking oil) and you can spray a fine mist on baking pans and casseroles.

Super economical! The Misto will last forever and really extend your oil for hundreds of meals. Much cheaper than Pam or other cooking sprays and you won’t get that annoying odor from the Pam can propellant.

When grilling chicken, fish or any protein spray the surface of the meat with oil from your Misto to prevent sticking. Each spray is only about 1 calorie! Super diet friendly and bye bye expensive cooking sprays!

Try this quick summer grilling recipe for chicken or fish:

Quick Herb Grilled Chicken

4 6-oz boneless chicken breasts, no skin OR
4 6-oz tilapia or salmon fillets
2 tbsp minced herbs (rosemary, thyme or oregano)
garlic powder, salt, pepper to taste

Preheat the outdoor or tabletop grill to HOT (try this personal size grill for 1-2 people). Spray chicken or fish fillets with oil from a Misto Oil Sprayer.

Sprinkle garlic powder (not garlic salt), salt and pepper evenly on both sides of fillets. Sprinkle herbs on both sides of fillets and press into the fillets so it sticks.

Grill 4-5 minutes on each side depending on thickness of fillets. Cook until desired doneness and serve hot!

Nutritional info for chicken breasts
Calories: 167 Carbs: 0 gm Protein: 31 gm Fat: 3.5 gm

Nutritional info for tilapia fillets
Calories: 163 Carbs: 0 gm Protein: 34 gm Fat: 3 gm

Nutritional info for salmon fillets
Calories: 259 Carbs: 0 gm Protein: 28 gm Fat: 15 gm

2 Carb Cream Puffs

2010-01-30T06:55:00.000-08:00

Calories: 80
Carbs: 2 grams
Protein: 7 gram
Fat: 5 grams

Kimkins member, abbyblom, created the recipe and provided the photos for these light airy bakery worthy muffins. Wow, breakfast yummies with as much protein as an egg! You can even add a squirt of cream and only spend 80 calories! (View Full Recipe)

Kimkins Pan Fried Chow Mein

2010-01-02T10:30:00.000-08:00

Here's a delicious recipe for 0 carb Miracle Noodle pasta

Pan Fried Chow Mein

Calories: 105
Carbs: 3 grams
Protein: 1 gram
Fat: 8 grams

Ahhh, the delicious smoky taste of chow mein at your favorite Chinese restaurant! We've recreated the experience in your very own kitchen! Yes, it freezes like a dream so make a double or triple batch and stock up for lazy weekend meals. (View Full Recipe)

2010 Diet Tools!

• Nintendo Wii -- Price Drop!
• Wii My Fitness Coach
• 1 Carb Choc Truffle Protein
• Personal Smoothie Maker
• Shirataki Angel Hair Pasta
• George Foreman Family Grill
• Magic Bullet Blender
• Rachel Ray Cookware Set
• P90X Extreme Fitness

Diet Tools for 2010

2010-01-02T10:28:00.000-08:00

Pan Fried Chow Mein

Low Carb Cream Puffs

2010-01-02T10:06:00.001-08:00

Cream Puffs by Abby

Calories: 80
Carbs: 2 grams
Protein: 7 gram
Fat: 5 grams

Kimkins member, abbyblom, created the recipe and provided the photos for these light airy bakery worthy muffins. Wow, breakfast yummies with as much protein as an egg! You can even add a squirt of cream and only spend 80 calories! (View Full Recipe)

Low Carb Stuffed French Toast

2009-12-31T17:25:00.000-08:00

4 Kimkins Protein Rolls
4 oz low fat cream cheese
1 egg, beaten
4 tablespoons Davinci blueberry sugar free syrup
4 tablespoons Walden Farms 0 calorie pancake syrup
1 tablespoon "I Can't Believe It's Not Butter" margarine
1 tablespoon light cream
1-2 packets Splenda

In a small bowl mix cream cheese, blueberry syrup and Splenda together.

In another microwave safe bowl, mix Walden Farms maple syrup and butter. Nuke on MEDIUM for 30-60 seconds or until margarine is melted. Stir and set aside.

Slice a pocket through the side of each egg bread slice. Spoon 1/4 of the cream cheese mixture inside each pocket. In a shallow dish, mix beaten egg with cream.

Treat a large nonstick skillet with cooking spray and heat on MEDIUM. Dip each French toast slice into the egg mixture on each side, then place in the skillet.

Cook until golden brown on one side, then flip and repeat. When both sides are browned, move to a heated plate and drizzle pancake syrup. Serve hot & enjoy!

Calories: 153
Carbs: 3 grams
Protein: 11 grams
Fat: 10 grams

Kimkins Low Carb Bread Recipe

2009-12-28T10:13:00.000-08:00

We've got quite a few low carb bread recipes in the Kimkins Recipe Box -- garlic bread, vanilla rolls and cream puffs. But here's a quick & easy basic recipe for every day that you'll love!

Try this quick and tasty low carb bread when you've got a yen for a sandwich. Follow Tripledose's advice and make a double or triple batch and freeze the extras. Insert a square of waxed paper between each one so they don't stick.

I always make at least 3 batches when I'm making it as I don't want to be making it every few days!

3 eggs (separated)
3 tablespoon cottage cheese (ricotta OK)
1/4 tsp cream of tarter
1 pkg artificial sweetener

Preheat oven to 300 F.

In a metal bowl mix the egg whites and the cream of tarter until stiff (you can turn the bowl upside down and it won't fall out).

In my Magic Bullet (now now...get your mind out of the gutter) I mix the egg yolks, cottage cheese and sweetener. Add the yolk mixture to the egg whites and mix.

Spoon onto a Pam sprayed cooking sheet (I use parchment paper ... less mess) in 6 piles. Bake for 1 hour. You can freeze these, too.

You see why I make more than one batch, as this only makes 6 "slices" of bread...

... Submitted by Kimkins member, Tripledose
(mommy to triplets PLUS 2 other children!)

Stuffed Whisky Mushroom Burgers

2009-08-28T13:26:00.000-07:00

Stuffed Whisky Mushroom Burgers (serves 6)

18 oz extra lean ground beef
8 oz Jennie-o ground turkey
6 .75-oz slices low fat pepper jack or cheddar cheese
2 green onion tops, finely chopped
1 egg white, beaten
3 tablespoons whisky (optional)
2 tablespoons Worcestershire sauce
1 1/2 teaspoons mesquite liquid smoke
1 1/2 teaspoons beef bouillon granules
1 teaspoon each garlic powder & ground chili powder
3/4 teaspoon each onion powder & black pepper

Preheat outdoor charcoal grill to medium heat or tabletop grill on high. Combine ground beef, turkey, Worcestershire sauce, whisky, beef bouillon, liquid smoke, egg white and spices in a bowl. Mix well and shape into 12 patties, pressed thin.

Add .75 oz cheese on top of 6 patties, then top with the 6 remaining patties. Cook about 6-8 minutes on each side or until cooked to desired doneness.

Note: Not for kids or pregnant ladies because the alcohol does not cook out

Nutritional Info

Calories: 287
Carbs: 2 grams
Protein: 29 grams
Fat: 14 grams

Kimkins Creamy Cherry Protein Shake

2009-08-07T12:40:00.001-07:00

Who couldn't use a quick on-the-go Kimkins breakfast smoothie in the morning?

Grab a personal smoothie maker that fits in your car’s cup holder to take with you! Try freezing your smoothie and savor a cool summer Frostie!
Ingredients (makes 3)

20 oz diet black cherry soda
2 oz light cream
2 scoops Syntrax 0 carb cherry protein powder
2 teaspoons cherry extract
1 tablespoon lecithin granules (for thickening)
4 packets Equal

Mix everything in a portable blender. Blend on HIGH for 10 seconds then let sit for 10 minutes for lecithin to thicken. Blend on HIGH for 1 minute until frothy and pour into serving dishes.
Nutrition Info

Calories: 132
Protein: 16 grams
Carbs: 2 grams
Fat: 6 grams

Cheesy Burgers on a Stick

2009-07-30T10:17:00.000-07:00

JULY 4TH BBQ BASH MENU!

* Cheesy Chili Burgers on a Stick
* Antipasto Salad 2 Go
* Kimkins Creamy Cherry Protein Smoothie
* 28 Calorie Deviled Eggs

Cheesy Chili Burgers on a Stick

Ingredients (makes 8)
16 oz extra lean ground beef
2 egg whites, beaten
1/2 cup shredded spicy Monterey Jack cheese
1/4 cup dry grated parmesan cheese
1/4 cup canned green chile peppers, finely minced
1/4 cup chopped parsley or cilantro
1 teaspoon each chili powder, garlic powder & onion powder
1/2 teaspoon each ground cumin, pepper & salt
1/4 teaspoon cayenne pepper (optional)

Mix all ingredients in a medium bowl. Divide into 8 portions and form around a popsicle stick (slightly square makes easier grilling). Grill each side 2 minutes or until browned and cooked to desired doneness.

Calories: 159
Carbs: 0 grams
Protein: 17 grams
Fat: 9 grams

Get more Kimkins Diet info! Join Kimkins and get tons of Kimkins Recipes!

Chai Latte Protein Smoothie

2009-06-20T05:57:00.000-07:00

Fragrant spicy chai tea in a protein shake! Use a good quality blender to get the smoothest results. Substitute a different protein powder for more protein grams if desired.

Ingredients (makes 1)

10 oz strong brewed tea
1 scoop Biggest Loser vanilla protein powder
1 tablespoon light cream
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/8 teaspoon cloves
1/8 teaspoon ginger
1 packet sweetener
6 ice cubes

Mix all ingredients in a personal smoothie maker. Blend on HIGH until smooth and creamy. Taste and adjust seasonings and sweetener. Nutritional info is based on protein powder indicated so adjust if using a different brand

Nutrition Info:

Calories: 82
Carbs: 5 grams
Protein: 8 grams
Fat: 3 grams

Kimkins Essay Contest Winners!

2009-06-20T05:55:00.000-07:00

We've got winners! Everyone who entered is a winner in my book. Reading through the entries was an emotional experience. Some of the entrants I "know" and a few are lurkers who quietly went about their weight loss never posting a peep (oops, sorry Beth!)

Here are our winners:

1st Place: heatherb
2nd Place: beth
3rd Place (tie): donetta & vixladyfox

Some entries were sent by regular mail and those are being scanned. I'll post the winning entries with photos today. Awesome job ladies! Thanks so much to everyone who entered and we'll be having another contest for Fall 2009 (ideas anyone?)

1st Place: heatherb

I would love to say Kimkins is an awesome diet but I can’t. The word diet brings up horrific self depriving images and implies only a short term in which you can’t wait to go back to the way you were, trust me, I know!

I’ve tried so many diets that I truly lost count. You name it, I tried it. I wanted to be able to pop a pill and eat whatever I wanted, whenever I wanted and never understood why it didn’t work for me. Truth is, THERE IS NO MAGIC PILL. There, I said it! It took me years for that simple little statement to sink in; simple words, but they say alot when your looking for the weight loss answer.

I’ll never forget the day I was standing in line and saw the Woman’s World magazine displaying a lady who lost so much weight so quickly. I grabbed the magazine and immediately thumbed to the article to find her secret and was amazed at how simple and easy it sounded. “I can do this,” I thought and bought the magazine without hesitation. I couldn’t wait to get home to finish reading, so I sat in my parked car and read the whole article … twice!

When I checked the Kimkins site I became so excited about all the information and success stories that I had no choice but to become a member. The more I read, the more I was sure that this was for me, but doubt once again reared its ugly head and I began questioning myself; that’s exactly what overweight people do. Believe me when I say low self esteem and low self confidence was an everyday occurrence in my life.

Although I was a member and checked the site every day, I never joined a group, convinced I could do it on my own, but somehow that always got put off till another day … there was ALWAYS a birthday or holiday or some special occasion where I just couldn’t diet at the time but promised myself “tomorrow or next week” for sure.

Then one morning I got up, looked at myself in the mirror and decided enough was enough! There would be no more excuses for me, no more putting things off for tomorrow. So I immediately went back to the Kimkins site with a new mind that was set and determined to succeed no matter what. I joined a group and found an awesome group of ladies that have meant the world to me! We stuck together month after month, encouraging, motivating and calling each other out when the time came and it has made all the difference! Knowing that you have to report in and be there for someone else everyday, sharing your struggles and your victories is simply inspiring.

When I cheated I felt more horrible about disappointing my friends than I did to myself, but they were always there to help dust me off after I fell off the wagon and were always, ALWAYS there to cheer me on when I lost, even if it was only a half a pound … off is off!

I have lost a total of 92.5 pounds in a 7 month time and I’m not done yet. I started Kimkins weighing 252.5 with a goal weight of 150 and I now weigh 160 and have reset my goal to 140 simply because I know I can and will make it! I went from a size 20/22 to a size 8!

I remember walking into the kitchen to tell my husband how excited I was, how serious and determined I was to make this work and since he’d already heard me say this a thousand times before. I got the skeptical “of course you are dear” look that we all know and hate. But guess what … the first week alone I lost 13 pounds and in one month's time I had lost 23 pounds!!! To say that I made him eat that look and those words are an understatement!

I am now smaller than when we got married (then a size 14) and now on June 11th we will have our 15th wedding anniversary and I cant think of a better gift for myself than to be able to look and feel the way I finally want to!

It’s amazing how fast the weight seems to melt off; one week you're in a size 18, and the next your clothes are loose and baggy and then your having to reach for a smaller size! There is no greater feeling than when you go shopping and realize you can no longer shop in the plus section because they’re ALL too big!!! It’s an absolutely, positively, overwhelming feeling of accomplishment and you feel ready to break out in a little happy dance right there in the isle … oh wait, I think I actually did!!!

That’s why I can’t call Kimkins a diet because it’s not … it’s a life change! It teaches you how to eat and what to eat so that you look and feel your very best. It completely changes the way you see food.

I feel great and my body feels like it’s running cleaner, smoother and I feel so powerful, like there isn’t anything I can’t do! I have more energy, self confidence and will power than I have had in my entire life!

Kimkins has helped me learn to love myself again and gave me the ability to see the me on the outside match the me on the inside. It has taught me a new self awareness of my strengths. I know that my life will be forever changed because of Kimkins. I am now a much happier and healthier person and there is no way I can ever thank Kimkins enough for helping me change my life around. I feel like a totally new person and I know that none of this would have ever happened without Kimkins!

Kimkins is a way of life … PERIOD!

2nd Place: beth

For several years, I used to lie in bed (after a late-night snack, of course) and wish and pray and imagine that somehow, some way I could lose a lot of weight and look and feel great again. You know, show up at a party not having to be the funny one or be the one who will sing at karaoke (although that is really, really cool). I wished I could walk into a room not being self-conscious of my weight and appearance and have people go, “Wow! Who is that?”

Summer 2007. 5’5” and 228 pounds. Grumpy, grouchy, frumpy and dumpy. I was 38 years old with 3 young boys (7, 5 and 3) and married to a handsome, fit-looking stud. For at least 5 years I had high-cholesterol and high-triglycerides and I had been taking medication. I had blood-sugar “spikes” when I would overeat (you know … wanting to nap and drool 20 minutes after a meal). I was gestational diabetic for my middle pregnancy. My mother was diagnosed with Type II Diabetes in early 2007 (I was doomed!) My BMI (Body Mass Index) was 38- defined as OBESE.

I was becoming increasingly anti-social (not wanting to hang-out with old friends and not wanting to make new ones, not going to work-functions with my husband, lying to friends about wanting to stay home). My self-esteem and confidence were at an all-time low. I was depressed and did not really know it!

On top of all that, I had let myself go in regards to my appearance (I didn’t wear jewelry or make-up anymore, wore a bandana over my hair most of the time, and baggy jeans and t-shirts were a majority of my wardrobe). I just did not care.

September 2007. I am not sure what exactly happened, but found myself sitting at my computer desk with my head down and crying. I was frustrated and tired of being out-of-shape, unhealthy, fat and unattractive. I Googled low-fat/low-carb diets and Kimkins was one of the hits. I clicked on it, read some success stories, got my Visa Card out and signed up.

My weight-loss party had started! I had never dieted before, but found Kimkins to be simple and straight-forward. Other than my husband, no one knew that I was dieting. Therefore, the Kimkins website was (and still is) a very important part of my success! I read everything I could! The personal journals, the before and after pictures and the success stories kept me motivated and inspired. The ability to post questions and read other folks’ input was very valuable and I strongly encourage anyone who does Kimkins to utilize the website! I still go to the website daily!

In the first 40 days I lost 38 pounds. My cholesterol and triglycerides dropped to normal levels within the first 12 weeks and the doctor took me off of meds! By April 2008 I had lost 88 pounds on Kimkins and had dropped from a size 20 pant size to a size 4! Today, May 2009, I find myself 95 pounds lighter, much more toned-up and wearing Junior Pant sizes of 3 or 5! (In case you did not know, the major difference between Junior and Misses pants is curves in the hip and rear area ... unfortunately, I have never had a shapely behind, but nonetheless enjoy wearing Junior sizes!)

My doctor said that the October 2008 results are terrific and reflect a stabilization of my diet and I should just keep on doing what I am doing! While my overall cholesterol is up, my HDLs are above average and outweigh the overall increase in cholesterol.

There is far too much to list what has changed for me, but here are a few:

a new wardrobe
I can run and jump with my boys
I can cross my legs without getting out of breath
I have made a couple of new friends
my boys can get their arms around me to hug me
I want to go out in public again
I got a (No Peep) tattoo on my new-found hipbone to commemorate 90 pounds gone (dang … I still love those marshmallow creatures)
I ran in a 5K run last July
I volunteer at school
my husband and I went backpacking for the first time in 11 years
I have my own business with a great, new friend
I am off of medication
I have normal cholesterol levels
normal triglyceride levels
normal blood-sugar levels
a BMI of 22.1 (normal!)
I can wear high-heels again without my bunions killing me
I am an assistant coach for soccer
I like to go clothes shopping again
I laugh more; I smile more
I am not grouchy (well, not as much anyways)
I have been called “petite” or “cute”, even “tiny” (what the …?)
I have run into people I have known for years that did not recognize me ... at all (that is way, way fun)
and the list goes on and on ... it is truly fun to be me these days!

I recently went to an event where I had to dress rather nicely and did not know a whole lot of people. For the first time in a long time, when we walked into the room I did not feel obligated to be the funny one or the one to sing “I Will Survive” at karaoke. And, (I say this sheepishly), for the record, several people did comment on how great I looked . A wish came true. I have never, ever thought of myself as a beautiful-to-look at kind of gal, but, guess what? For the first time in my life, I feel like I am! Kimkins has truly changed my life. Thank you.

3rd Place (tie): donetta

Actually I do not like Kimkins ... I love Kimkins! This is the one and only diet that has turned my life around. My name is Donetta Workman. With the help of Kimkins I have lost 115 pounds. I am a 53 year old mother/wife/secretary. I have tried numerous diets in my 53 years, and have had little success. I have had a weight problem since I was a child. My entire life has consisted of diet after diet. For years now I had given up on dieting. I had quit caring about myself and the weight kept piling on.

It all began in February of February 2008. I was at my "wits end". I was so large that I could barely walk, due to my bd knees. I was depressed over my weight and was tired all the time. I felt that I didn't enjoy life becasue I was embarrassed to be in public or around people. This may sound silly, but I heard a song on the radio called "Wasted" by Carrie Underwood. It talked about wasting your life. I cried because I felt like I was waiting my life not be able to do the things that I wanted to do because of my weight. I have watched my daughter grow up and have not enjoyed lots of things with her because of my weight.

I know that it was up to me to make a change. No one could do it for me. I began to pay that God would help me. I am a devout Christian and I know that God would help me if I helped myself.

My mother bought a copy of a woman's magazine [Woman's World] and she told me to read the article about Kimkins. I read it and it was like God spoke to me and said that I could do it. I began on the program but I also promised God that I would not eat sweets or carb related snacks, crackers, breads for one year. I believe that you not make a vow and break it. I know myself, I have to make promises because I am an addict when sweets are concerned.

The weight loss has been gradual and actually quite easy. In a year I have lost 115 pounds. I still have quite a lot of weight to lose but I am thankful for my new outlook on life. I feel that God used the Kimkins diet, along with my faith in him to help me. I know if I can do it, anyone can do it! Sometimes at your lowest point is when you find strength.

I went from size 28/30 to an 18/20 in one year. I have so much more energy and I actually feel good about myself. People says that they don't recognize me. I have had people pass me by because they did not know me. My 16 year old daughter says "I'm hot".

I want to encourage anyone that has tried and failed not to give up. With Kimkins, and a change of mind, you can do it. It all comes from the inside. You have to really want to change, take one day at a time, and work towards a goal.

I won't lie and say that I have not messed up. I have had days that I wasn't quite happy with myself and I felt that I ate too much. You have to get back up and try a little harder. Don't expect a miracle in a few days. The change gradually comes. While you are losing, try to think on things that make you happy, like friends, family and every day blessings.

I would love to be able to help others and encourage them to keep pressing on toward their goal. Never give up.

3rd Place (tie): vixladyfox

I started my journey with Kimkins in August of 2008…..that was the beginning of a wonderful new life for me!

I am 33 years old 5’’ tall (ok ok 4’11’’ don’t judge me! Haha!), last year I tipped the scales at 207 pounds!! 200+ pounds on a 5 foot; I mean 4’11’’ frame is nothing pretty! I was truly in denial about how heavy I was. My life has been blessed with a loving partner and a little girl who just couldn’t be any sweeter ... why worry about my weight?

Well one day I was cleaning up the house, listening to my little girl play in her room. My daughter runs into the kitchen asking for a snack. I asked her if she wanted something that was a bit of a treat and she hurried towards me with a smile on her face and threw her arms around me! She said “Mommy you are the best Mommy in the world!” At that moment she said “Hey I can’t touch my fingers together.” WHAT? Honestly my brain didn’t compute what she had just said. She squeezed me as hard as she could and with a strained voice said it AGAIN!!! I told her to stop as I got her snack together and hurried her on her way. She walked out of my kitchen and I burst into tears! I tried to cry quietly into a dishtowel. I leaned over the sink howling like a banshee trying to get a handle on my emotions but I couldn’t stop!! I was doing that trying to catch your breath breathing thing that you do when you start crying really hard. I looked up and saw my reflection in the window!! I stopped crying ... I stood staring at myself looking at my double chin and my rosy red cheeks. I was looking at a person that I didn’t recognize. I guess I must have been standing there for a while because before I knew it my beloved and daughter were standing behind me. “Did you hear me?” my love asked. I said NO and told them I had to go to the bathroom and off I ran!!

That day was one of my lowest days in my life and today right now in this moment as I type this … is one of the BEST days! Today thanks to Kimkins I am 153 pounds and losing!!! I found Kimkins and read the success stories and thought to myself “IF THEY CAN DO IT I CAN TOO”!! Now 7 months later I am 54 pounds lighter and have a whole new outlook on food!! I have tried every diet out there and Kimkins is the only thing that has worked for me. It not only worked it has taught me how to eat sensibly to sustain my loss and live a healthy life. I am no longer “Living to eat” I am now “Eating to LIVE”.

The encouragement and support I have found here with Kimkins saved my life!! The friendships I have made are relationships that I will keep close to my heart for years to come. I went back and forth fighting with myself about staying on plan. My personal journal helped me though that. Posting my feelings and thoughts opened me up to the Kimkins community. They embraced me all 200 + pounds of me with out judgment. I also went into the chat room and was welcomed with open arms! I found a community of people all striving for the same goals. The information, encouragement, and acceptance I found with Kimkins changed my life for the better ... I will never go back to being that girl who was crying in the kitchen ever AGAIN!!

Soon after I found Kimkins something wonderful happened ... my love PROPOSED!! We are getting married October 11th 2009. I am working towards the ultimate “after” picture. The one where I stand confident, happy and beautiful next to the man of my dreams in my wedding dress!!! I post “before and after” pictures often in my journal too keep myself focused ... looking ahead is the only way to go!

Thank you, Kimmer, for helping me through all the “cheats”, and questions. Thank you for giving me back the chance to run and play with my daughter and the ability to feel sexy in my own skin. Thank you for helping me realize how strong I am and opening up a whole new world to my family and I ... and making me understand that I can NEVER FAIL IF I DON’T STOP TRYING!!!

Peace~Love~Light
Vix

For more info on Kimkins see our FAQs & Sample Menus

For free low fat low carb recipes click here and sign up today!

Ready to join Kimkins and be a "loser"? Click here and start today!

Win $300! Kimkins Essay Contest 2009

2009-04-28T18:04:00.001-07:00

Kimkins Essay Contest
Win $300! $150! $50!

We're celebrating our 3rd Anniversary with the 2009 Kimkins Essay Contest! The Kimkins diet principles began in 1997. Over the past 12 years many Kimkins diet participants have shared heart warming stories of what losing weight has meant to them. New self esteem, a new social life, improving health conditions or discovering self-confidence are indeed the benefits they reap.

Now is your chance to share how Kimkins has helped improve your quality of life. Tell your personal story and express yourself! The deadline is short to encourage natural and spontaneous writing. Don't over think it. You don’t need to have reached goal weight. Just speak from the heart and have fun!

Not sure what to write about? What diets did you try before Kimkins? How did your life change after (or during) weight loss? Has the Kimkins website helped in your diet journey? Have you experienced health improvements or need less medications? Do you find reading the personal journals, seeing weight loss photos and getting support from Kimkins friends or challenge groups inspiring? Do you feel more confident about career opportunities?

Here's your chance -- tell us!

TOPIC: Why I Like Kimkins
PRIZES: $50-300
ENTRY FEE: None
DEADLINE: May 15, 2009
WORD COUNT: Minimum: 250 Maximum: 1,000
WINNERS ANNOUNCED: June 15, 2009

GUIDELINES:

Open to current and former Kimkins members and their families if they also followed the Kimkins diet.
Entries will be judged on originality, sincerity and how well your message is conveyed.
Essays may be typed, emailed or handwritten.
Before/after photos may be included to demonstrate your message.
Entries will be blind judged. Personal identifying information will be removed before forwarding to the Selection Committee.
Entries must include first name, last name, Kimkins user name, email address and home address. Please write or type the information on your essay.
Winners will be announced on June 15, 2009. Certified checks will be mailed to the winners by June 30, 2009.
Winning essays may be published at Kimkins.com and personal information removed.
Kimkins staff members, vendors and consultants are ineligible to enter or judge entries. The decision of the Selection Committee is final.
Submit entries by email to webmaster@kimkins.com or mail at Kimkins, 575 Calhoun St., Corona, CA 92879.
Entries and photos must be received by email or postmarked by May 15, 2009 12:00 a.m. Entries received after the deadline will not be considered.

PRIZES

1st Place: $300 cash & free Kimkins gift membership
2nd Place: $150 cash & free Kimkins gift membership
3rd Place: $50 cash & free Kimkins gift membership
5 Honorable Mention: Kimkins gift basket & Kimkins gift membership

Questions? Send an email to webmaster@kimkins.com

Kimkins Faux Garlic Mashed "Potatoes", Tex Mex Fritters & More!

2009-04-24T17:02:00.000-07:00

Delicious Cauliflower -- Who Knew?

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 brussel sprouts. Overcooking these nutrient dense morsels not only alters vitamins and minerals, but entirely changes their taste -- not to mention the horrid kitchen odors!

You're sure to find high fat variations of these, but we've adapted these favorites with calories in mind. Even in low carb dieting, calories do count!

Cauli Souffle (serves 4)

2 cups cauliflower
2 eggs, beaten
1 tbsp chives, minced
1/2 tsp each garlic powder, white pepper & salt

Preheat oven to 375 F. Mash cauliflower. Mix all ingredients until well blended. Divide into 8 ramekins coated with nonstick spray. Place filled ramekins in baking pan, add 1" boiling water. Bake for 30-45 minutes until puffed. Serve immediately.

Nutrition Info: (per serving)

Calories: 48
Protein: 4 gm
Carb: 3 gm
Fat: 3 gm

Parmesan Crisps

Preheat oven to 400 F. Using a tablespoon, placed rounded mounds of shredded (not powdered) parmesan cheese on nonstick baking liner. Bake 2-3 minutes until beginning to brown (check often!) Remove from oven & let cool briefly before serving.

Nutrition Info: (each)

Calories: 21
Protein: 2 gm
Carb: 0 gm
Fat: 1 gm

Faux Garlic Mashed "Potatoes" (serves 4)

2 cups cauliflower
2 tbsp parmesan cheese
2 tbsp plain yogurt
1 tbsp green onion
1 tbsp butter
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper

Mix together hot mashed cauliflower & butter until well blended, then add other ingredients. Blend well, check for seasonings and serve!

Nutrition Info: (per serving)

Calories: 59
Protein: 3 gm
Carb: 4 gm
Fat: 4 gm

Spicy Tex Mex Cauli Fritters (serves 4)

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

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

Nutrition Info: (per patty)

Calories: 27
Protein: 2 gm
Carb: 5 gm
Fat: 0 gm

Leek, Spinach & Mushroom Soup

2009-04-19T09:52:00.000-07:00

Keep these basic ingredients on hand and whip up a soul satisfying elegant soup on a minute's notice! Yet another "freezes wonderfully" dish. Make a double batch, freeze in portion containers and enjoy at your leisure.

Ingredients (makes 4 generous servings)

3 14-oz cans chicken broth
8 oz water
3 cups fresh baby spinach or 1/2 cup frozen, chopped
.5 leek, white part thinly sliced
1.5 cups brown button mushrooms, sliced
2 oz white wine (optional)
1 wedge feta cheese, crumbled
2 tbsp fresh chives, chopped
2 cloves garlic, minced
2 tsp olive oil
1 tbsp sun dried tomatoes, minced (optional)
.5 tsp dried thyme
1 tsp white pepper & salt

In nonstick saute pan heat olive oil on medium. Add leek and garlic, saute until translucent, about 5 minutes. Add mushrooms and cook over medium until mushrooms give off their liquid and are lightly browned.

Add chicken broth, water, wine, thyme, feta cheese, pepper and salt. Heat through until cheese melts. Taste and adjust seasonings. Whip with an immersion blender if a smoother consistency is desired.

Ladle into warm bowls. Garnish with reserved feta, sun dried tomato & chives. Enjoy!

Nutrition Info (per serving)

Calories: 88
Protein: 8 gm
Carbs: 5 gm
Fat: 4 gm

We did a nutritional analysis of this Kimkins friendly recipe. The nutrition numbers are impressive! One serving has 40% more potassium than a banana!

Percentage of RDA (per serving)

Vit A: 19%
Vit C: 16%
Vit B6: 14%
Vit B12: 15%
Riboflavin: 26%
Niacin: 24%
Calcium: 11%
Iron: 11%
Phosphorus: 19%
Potassium: 519 mg (banana has only 361 mg)

Kimkins Chocolate Caramel Protein Shake

2009-04-06T07:26:00.000-07:00

For hectic mornings on the go or a refreshing lunch shake after a workout make a quick protein meal in a glass!

Perfect for special evening treat if you're doing the Kimkins Shake It Down diet option. Easy as 1-2-3!

Ingredients

1 scoop chocolate peanut caramel protein powder
8 oz cold water
1 oz light cream
1 tablespoon chocolate extract
1 packet artificial sweetener
6-8 ice cubes or 2 cups crushed ice

In a personal smoothie maker or blender add all ingredients and blend on HIGH until desired consistency. Enjoy a quick high protein breakfast!

Nutrition Info

Calories: 142
Protein: 18 grams
Carbs: 3 grams
Fat: 6 grams

Zesty Mixed Grill

2009-03-30T08:51:00.001-07:00

Make big batches of this zesty dish and freeze leftovers for quick work lunches or "too tired to cook" dinners. Experiment with different spice combinations for a twist!

Ingredients (serves 1)

2 oz round steak
3 oz chicken thigh
3 oz tuna or salmon
1 tablespoon Kraft Light Done Right Zesty Italian dressing
1 teaspoon lite soy sauce
1/2 teaspoon grated fresh ginger
1/2 teaspoon Tabasco sauce
salt & pepper to taste

Preheat George Foreman grill to HIGH or prepare outdoor BBQ. Soak skewers in hot water for 15 minutes to prevent burning.

Cut beef, chicken and fish into 1" cubes and put in a Ziploc baggie with Italian dressing, Tabasco sauce, soy sauce & ginger to marinate for 5-30 minutes. Thread marinated meats onto skewers alternating different types. Brush with remaining marinade and discard.

Broil kebabs evenly about 2-3 minutes on each side. When cooked to desired doneness serve & enjoy!

Nutrition Info

Calories: 293
Protein: 46 grams
Carbs: 1 gram
Fat: 10 grams

Party Stuffed Mushrooms

2009-03-30T06:07:00.000-07:00

A perfect first course Kimkins appetizer, Super Bowl munchie or classic cocktail party hors d'oeuvre. These savory tidbits are always popular!

Ingredients (makes 16 appetizers)

16 button mushrooms, stems removed & chopped fine
8 large black olives, minced fine
2 tablespoons red bell pepper, minced fine
2 oz lean sandwich ham, minced fine
2 oz turkey salami, minced fine
2 tablespoon dry grated parmesan cheese
1 oz shredded skim mozzarella cheese
1 tablespoon nonfat plain yogurt or chicken broth
1 tablespoon Worcestershire Sauce
1/2 teaspoon each garlic powder and black pepper
1/4 teaspoon Tabasco sauce (optional)

Preheat oven to 350 degrees. Spray baking sheet with cooking spray.

Wipe mushrooms with damp paper towel. Remove stems and chop fine. Spray mushroom caps with cooking spray or Misto oil sprayer on all sides. Mix all ingredients and mushroom stems well and mound into the mushroom caps.

Bake for 15-20 minutes or until done and cheese is melted. Serve hot!

Nutrition Info:

Calories: 25
Protein: 3 grams
Carbs: 1 grams
Fat: 1 grams

Kimkins Chicken Chile Rellenos Casserole

2009-03-29T19:33:00.001-07:00

Yummy comfort food with a Tex Mex twist! Make 2 & freeze 1 for later! The perfect dish to serve for a cozy Kimkins family dinner! Low fat, low carb and low calories make this casserole a winner for any weight loss plan.

Ingredients (12 servings)

12 oz cooked skinless chicken breasts, diced small
3 7-oz cans roasted whole green chiles
3 cups Southwest flavor Eggbeaters (or 12 eggs)
3/4 cup green chile salsa (tomatillo)
12 oz queso fresco or mozzarella cheese
6 oz shredded low fat sharp cheddar cheese
3 oz light cream
2 green onions, chopped
1/4 cup sliced black olives
1 teaspoon each ground cumin, garlic powder & paprika
1 teaspoon each salt & pepper to taste

Preheat to 375. Spray a 9x13 baking dish with cooking spray or money saving Misto Oil Sprayer. Mix spices together in a small bowl. Shred the chicken or dice into 1/2" cubes. Drain the chiles and rinse with cold water. Pat dry with paper towels. Stuff each chili with 1 oz each of chicken and mozzarella or queso fresco cheese and 1 tablespoon of green chile salsa. Lay the stuffed chiles in the pan and sprinkle with the spice mixture.

Whisk the eggs, cream, sour cream, salt and pepper together. Pour over the top of the chiles. Place in the oven and bake uncovered for 35 minutes or until puffy and golden. For the last 5 minutes sprinkle the top with the remaining 1/4 cup cheddar cheese and olives. Remove and let sit for 5 minutes to firm up. Cut into squares and serve with salsa and a fresh green salad.

Nutritional Info (per serving using queso fresco cheese)

Calories: 156
Carbs: 5 grams
Protein: 17 grams
Fat: 7 grams

Kimkins 2 Payment Option is Back!

2009-03-29T12:11:00.000-07:00

You asked for it & we did it!
The Kimkins 2 payment option is back!
Go to Kimkins and click JOIN NOW!

Not sure? Sign up for 10 Reasons to Join

Kimkins Espresso Protein Pudding

2009-03-25T10:59:00.000-07:00

Ingredients (6 4-oz servings)

12 oz water
3 oz light cream
1 small eggs
1 packet unflavored unsweetened gelatin
1 scoop VPX 0 carb chocolate protein powder
4 packets sugar substitute
1 teaspoons espresso powder or instant coffee
1 teaspoon chocolate extract (optional, but gives deeper flavor)
1 teaspoon cinnamon

Heat 1/2 cup of the water to boiling and pour into a heatproof medium mixing bowl. Add gelatin and espresso powder. Stir well and let sit 5 minutes for gelatin to dissolve completely.

In a different bowl whisk the eggs together the rest of the water, cream, sugar substitute, protein powder, vanilla extract and cinnamon. Pour into 6 4-ounce ramekins treated with cooking spray or use silicone custard cups and you won't need the spray.

Place ramekins in a large flat skillet and fill with hot water to 1/2” from the tops of the ramekins. Bring the water to a boil over high heat. Reduce the heat to low, cover tightly and simmer for 10 minutes.

Remove the cups from the skillet. Place small pieces of plastic wrap over the pudding surface of each ramekin to prevent skin from forming. Refrigerate for 3 hours or overnight until well chilled. Garnish with a dab of whipped cream and a sprinkle of cinnamon. Enjoy!

Nutrition Info (per serving)
Calories: 81
Protein: 9 grams
Carbs: 1 gram
Fat: 4 grams

Kimkins Rum Pina Colada Protein Shake

2009-03-16T07:54:00.000-07:00

For hectic mornings on the go or a refreshing lunch shake after a workout make a quick protein meal in a glass! Perfect for special evening treat if you're doing the Kimkins Shake It Down diet option. Easy as 1-2-3!

Ingredients

1 scoop double vanilla low carb protein powder
8 oz diet pineapple soda or water
1 oz light cream
2 teaspoons rum extract (optional)
1 teaspoon pineapple extract
1 teaspoon coconut extract
1 packet artificial sweetener
6-8 ice cubes or 2 cups crushed ice

In a personal smoothie maker or blender add all ingredients and blend on HIGH until desired consistency. Enjoy a quick high protein breakfast!

Nutrition Info

Calories: 142
Protein: 18 grams
Carbs: 3 grams
Fat: 6 grams

Kimkins Stuffed Zucchini

2009-03-15T11:38:00.000-07:00

A nutrient packed main course for the Kimkins Veggie Lover vegetarian option. Substitute fresh vegetables in season and try different cheeses (bleu cheese?)

Ingredients (serves 1 as main course)

1 small zucchini (courgettes)
1 oz crumbled soy “burger”
1 tablespoon chopped red bell pepper
2 tablespoons chopped mushrooms
1 small green onion, minced
4 small olives minced
2 tablespoons salsa
1 oz shredded mozzarella cheese
½ teaspoon each garlic powder, onion powder, pepper

Preheat oven to 325 degrees. Treat baking dish with cooking spray. Slice zucchini in half lengthwise and scoop out soft flesh with a spoon. In a small bowl mix 1 tablespoon of flesh, bell pepper, onion, mushroom, olives, half of the salsa and half of the cheese. Mix well and stuff into generous mounds in the zucchini shells. Top with remaining salsa.

Arrange in baking dish and cover with aluminum foil. Bake for 15 minutes, remove foil and sprinkle remaining cheese over the top. Bake for an addition 10-15 minutes until cheese is melted and bubbling. Serve!

Nutritional Info:
Calories: 192
Protein: 15 grams
Carbs: 14 grams (probably lower because pulp is removed)
Fat: 9 grams

Kimkins Egg Drop Soup

2009-03-15T11:33:00.000-07:00

Ingredients (serves 1)

1 egg, beaten
1 11-oz can chicken broth
1 teaspoon lite soy sauce
1 teaspoon minced green onion
1 tablespoon minced veggies (optional)
Dash garlic powder, pepper & salt

Heat chicken broth & veggies in a small saucepan. Let simmer 2 minutes. Stir broth in a circle and slowly add beaten egg (see threads form!) Add spices to taste and garnish with green onion. Serve!

Note: This low carb version is thinner than restaurant recipes because we omit high carb cornstarch.

Nutritional Info:
Calories: 89
Protein: 10 grams
Carbs: 2 grams
Fat: 5 grams

Easy Huevos Rancheros

2009-03-15T11:18:00.000-07:00

Ingredients (serves 1)

2 medium eggs
¼ cup salsa
1 teaspoon minced green onion
Salt & pepper to taste

Heat a small 6” nonstick skillet over medium flame and add salsa. Carefully add eggs and spoon salsa over the top while eggs cook. Cover for 1-2 minutes until eggs are desired doneness, garnish with green onion & serve! That's it!

For Kimkins K/E diet option cook eggs separately and top with 1 teaspoon of salsa.

Nutritional Info:
Calories: 161
Protein: 13 grams
Carbs: 7 grams
Fat: 9 grams

Kimkins Egg Muffins

2009-03-15T08:54:00.000-07:00

Make up a batch of delicious low carb muffins and you'll always have a quick breakfast snack to grab on the go! These freeze and reheat beautifully! Warm for 15 second in microwave.

Ingredients (makes 12)

12 medium eggs (or 4 eggs & 8 egg whites for less fat)
1 cup shredded lowfat cheddar cheese (don't pack it down)
1 green onion
1 cup bell pepper, zucchini or mushrooms
4 oz Canadian bacon, lean ham or cooked turkey sausage
1 tsp each salt & pepper

Preheat oven to 350 F. Use a 12 cup silicone muffin pan for best results. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

Chop veggies very fine. Beat eggs, cheese and spices together in a large mixing bowl with a whisk. Pour into muffin pan until 2/3 full. Mix meat & veggies together and add by small spoonfuls on top of each muffin and gently push down into the egg mixture. Bake 15-20 minutes until muffins have risen and are slightly browned and set.

Nutritional Info (per muffin with Canadian bacon & mushrooms)

Calories: 92
Carbs: 1 gram
Protein: 10 grams
Fat: 5 grams

Kimkins Cottage "Fries"

2009-03-12T14:34:00.000-07:00

Ingredients (serves 4)

2 cups whole mushrooms
1 medium zucchini
½ cup onion, finely chopped
1 medium carrot
1/2 fennel bulb (save fronds for garnish)
2 garlic cloves, minced
1 tablespoon olive oil
1 teaspoon fennel seed, finely ground
1 teaspoon each garlic powder, sage, paprika and pepper

Quarter mushrooms and chop remaining vegetables to a similar size and place in medium mixing bowl. Add olive oil and toss to coat evenly. Heat a large nonstick skillet over medium flame and add vegetables spreading out to 1 layer. Sprinkle evenly with spices.

Cook 4-5 minutes until the bottom begins to caramelize then flip veggies to cook on the reverse. Sprinkle again with spices. Cover and let cook 4-5 more minutes or until tender, stirring occasionally. Turn the heat up high for 1 minute for final caramelization.

Garnish with fennel fronds if desired and serve! Tip: The ground fennel and garlic powder are the key to this dish.

Nutrition Info:
Calories: 67
Protein: 2 grams
Carbs: 7 grams
Fat: 4 grams

Kimkins Now Accepts Google Checkout!

2009-03-04T17:51:00.001-08:00

Kimkins now offers 2 payment choices!

Now announcing Google Checkout!

Or Paypal -- take your pick!

Kimkins 5 Carbs or Less Sandwiches!

2009-02-03T07:15:00.000-08:00

Get the Kimkins 1 Carb Protein Roll recipe here

See bigger copy here

Kimkins Low Carb Protein Rolls

2009-01-27T09:19:00.000-08:00

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

2009-01-14T11:28:00.000-08:00

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

2009-01-14T11:16:00.000-08:00

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

2009-01-14T10:57:00.001-08:00

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

Endive Boats with Chicken Salad

2008-12-17T18:23:00.000-08:00

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

2008-12-16T06:48:00.000-08:00

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

2008-12-15T19:12:00.000-08:00

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

2008-12-15T19:05:00.000-08:00

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

2008-12-15T18:59:00.000-08:00

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

2008-12-15T18:56:00.001-08:00

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

2008-12-15T18:53:00.000-08:00

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

2008-12-15T18:50:00.001-08:00

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

2008-12-03T05:22:00.000-08:00

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

2008-11-29T12:34:00.000-08:00

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

2008-11-15T23:53:00.000-08:00

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?

2008-11-15T03:55:00.000-08:00

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

2008-11-13T17:22:00.000-08:00

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

2008-11-07T04:28:00.000-08:00

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

2008-10-25T09:22:00.000-07:00

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

2008-10-17T10:22:00.000-07:00

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

2008-10-17T06:37:00.000-07:00

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

2008-10-16T15:00:00.000-07:00

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!

2008-10-13T14:26:00.000-07:00

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

2008-10-12T15:07:00.000-07:00

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

2008-10-12T10:07:00.000-07:00

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

2008-10-09T14:09:00.000-07:00

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

2008-10-08T11:20:00.000-07:00

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

2008-10-06T14:52:00.001-07:00

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

2008-10-04T13:35:00.001-07:00

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

2008-10-03T13:37:00.000-07:00

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

2008-10-03T13:09:00.000-07:00

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

2008-10-03T06:38:00.000-07:00

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

2008-10-03T05:12:00.000-07:00

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

2008-10-03T05:03:00.000-07:00

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

2008-10-02T08:01:00.000-07:00

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

2008-10-01T12:33:00.000-07:00

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

2008-10-01T10:13:00.000-07:00

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

2008-09-30T09:31:00.000-07:00

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

2008-09-28T17:50:00.000-07:00

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

2008-09-28T12:23:00.000-07:00

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"

2008-09-28T12:21:00.001-07:00

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

2008-09-28T12:18:00.001-07:00

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

2008-09-28T12:15:00.000-07:00

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

2008-09-28T12:06:00.001-07:00

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

2008-09-28T12:03:00.001-07:00

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

2008-09-28T11:50:00.000-07:00

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.

Kimkins Faux Starbucks Frappucino

2008-09-28T11:47:00.001-07:00

Check out this quick & easy high protein coffee drink! Skip the high carbs and fat in a Starbuck's frappuccino and grab this instead. Also works great for Kimkins Shake It Good protein shake weight loss option.

How to make a quick protein shake:

Take a low-carb shake (I use Atkins vanilla flavor) or 1 scoop of low carb protein powder. Add 1 tsp of Taster's Choice coffee, 1 cup chopped ice, 1 tbsp sugar free caramel syrup (DaVinci or Torani), 1 tbsp whipping cream (0 carbs, but take the fat into consideration). Blend and drink!

A great way to experiment is with different flavor extracts, protein powder and a Magic Bullet blender. The varieties are endless!

Kimkins Buffalo Chicken Strips

2008-09-28T11:45:00.001-07:00

Recipes for entertaining don't come any faster (or prettier!) than this! It's a special low cal version for Kimkins dieters and perfect to bring along for a Super Bowl party!

Ingredients (makes 15 appetizers)

1 lb boneless chicken breast
4 tablespoons Tabasco sauce
1 tsp each salt & pepper
1/2 tsp garlic powder
bamboo skewers (soak in warm water for 10 minutes)

Slice chicken thinly into equal strips. Sprinkle evenly with garlic powder, salt & pepper on all sides. Place chicken strips & Tabasco sauce in a Ziploc bag, squeezing out the air and marinate for 10-30 minutes. Drain marinade and thread chicken strips onto bamboo skewers. Grill as desired -- BBQ, broiler or grill pan -- roughly 3 minutes each side and done! Serve with your favorite dip and plenty of cold beverages!

Nutritional Info (per appetizer)
Calories: 28
Protein: 5 grams
Carbs: 0 grams
Fat: .6 grams

Kimkins Gummi Candy

2008-09-28T11:40:00.000-07:00

Why spend $ for store bought sugar free Jello cups? Try this easy recipe and you'll always have a treat on hand. Pour the mix into silicone candy molds and have a guilt free indulgence a few times a day! Keep in the fridge, covered.

The procedure is a little different to avoid the odd taste from heating aspartame:

Ingredients

1 packet of Knox gelatin
1.5 cups "strong" Crystal Light or 1 cup flat diet soda
.5 cup boiling water

Mix the gelatin and boiling water in a heat proof bowl. Stir for 30 seconds until gelatin is melted (check the spoon, there should be no granules). Let bowl sit on the counter for 20-30 minutes until lukewarm, then add Crystal Light or diet soda. Stir to mix and put it in the fridge for 2 hours or until set. This method gives a much better flavor than heating all of the liquids to boiling which destabilizes the aspartame.

Spicy Beef & Mushroom Fajitas

2008-09-26T00:03:00.000-07:00

Ingredients (serves 4)

16 oz flank steak, sliced
1/8" strips about 2" long
1 cup sliced purple onion
1 cup sliced red, green & peppers (mix for color)
1 large portobello mushroom sliced very thin
1 green onion, chopped
2 tsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1/2 tsp ground oregano
1/2 tsp black pepper
1/8 tsp cayenne pepper (optional for less spicy)

Add onions, peppers and mushrooms in large mixing bowl. Mix spices together and set aside. In a separate mixing bowl sprinkle spice mixture over beef, turning to coat evenly. Spray both vegetable and beef mixtures lightly with nonstick cooking spray.

In large nonstick skillet sprayed with cooking spray, then saute onion, peppers and mushrooms over medium heat until softened about 8 minutes. Push vegetables to outer edge and add spiced beef. Cook beef until no longer pink. Blend beef and vegetables together and serve hot!

Tip: Prepare "Ropa Vieja" style by adding 1 cup beef broth and cooking in a slow cooker for 4-6 hours at "medium".

Nutritional Info (per serving)
Calories: 163
Carbs: 5 grams
Protein: 23 grams

Roasted Red Pepper Salsa

2008-09-25T00:07:00.000-07:00

Roasted Red Pepper Salsa

Ingredients (makes 12 2-oz servings)

1 cups roasted red peppers (jarred OK)
2 cup tomatoes, diced
1/2 medium purple onion, diced
1/2 cup cilantro, chopped
1 clove garlic
1/2 jalapeno pepper, seeded & minced
1/2 tsp each black pepper & salt

Add pepper, tomato, onion and garlic in a blender with 2 tablespoons of water or chicken broth and process on high for 15 seconds. Pour in serving bowl and mix in onion, jalpeno and cilantro. Check seasonings and serve!

Nutritional Info (per 2 tablespoons)
Calories: 16
Carbs: 3 grams
Protein: <1 grams