Kimkins Rum Pina Colada Protein Shake

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

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

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

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

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"

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

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Kimkins 5 Carbs or Less Sandwiches!

Get the Kimkins 1 Carb Protein Roll recipe here

See bigger copy here

Kimkins Low Carb Protein Rolls

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

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

Ingredients (makes 12)

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

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

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

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

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

Nutritional Info (per roll)

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

Athens Salad

Inspired by Giada de Laurentiis of the Food Network:

Ingredients (serves 6)

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

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

Kimkins Mushroom Soup

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

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

Or, click here to grow your own mushroom crop?

Kimkins Mushroom Soup

Ingredients (serves 8)

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

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

Low Carb Super Bowl Chicken Chili

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

Ingredients (makes 6 servings)

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

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

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

Endive Boats with Chicken Salad

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

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

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

Ingredients (makes 8)

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

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

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

Top each with a dollop of spinach and enjoy!

Tex Mex Fajita Wrap

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

Ingredients (serves 8)

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

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

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

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