Kimkins Stuffed Cabbage Rolls

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

Ingredients (serves 8)

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

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

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

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

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

Asparagus, Bacon and Tomato Frittata

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

Ingredients (serves 4)

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

Preheat the oven to 350 degrees F.

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

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

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

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

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

Savory Chicken Sausage

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

Ingredients (makes 8 patties)

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

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

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

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

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

Kimkins Hot and Sour Soup

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

Ingredients (serves 8)

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

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

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

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

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

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

Kimkins Deviled Eggs

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

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

Ingredients (makes 12 halves)

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

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

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

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

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

Kimkins Salsa Verde Sour Cream Enchiladas

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

Ingredients (makes 8 "enchiladas")

Tortillas

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

Enchilada Filling

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

Topping

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

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

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

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

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

Nutritional Info (each)

Calories: 160 (164 with spinach)

Protein: 25 grams (26 with spinach)

Carbs: 3 grams (4 with spinach)

Fat: 5 grams

Kimkins Portobello "Pizza"

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

Ingredients (makes 1 "pizza")

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

Preheat oven broiler to 500 F or Broil.

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

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

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

Kimkins Tex Mex Cauli Fritters

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

Ingredients (make 4 large fritters)

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

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

Nutritional Info (per fritter)

Calories: 27

Protein: 2 grams

Carbs: 5 grams

Fat: 0 grams

Spicy Shrimp Veracruz

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

Ingredients (serves 4)

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

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

Nutritional Info (per serving)

Calories: 152

Protein: 23 grams

Carbs: 1 grams

Fat: 5 grams

Kimkins Egg Muffins

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

Ingredients (makes 12)

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

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

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

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

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

Lettuce Wraps

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

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

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

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

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

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

Nutritional Info

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

Kimkins "No Noodle" Lasagne

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

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

Ingredients (serves 2)

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

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

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

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

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

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

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

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

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

Kimkins Faux Starbucks Frappucino

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

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