CREAM PUFFS
Makes 12
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1 scoop Cookies & Cream protein powder
6 tablespoons 2% cottage cheese
1 tablespoon granulated Splenda
1 teaspoon cream of tartar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon garlic powder
1/4 teaspoon salt
light whipped cream in a can
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Preheat oven to 300 F & coat muffin tins with cooking spray. Mix all ingredients except egg whites & cream of tartar until smooth & set aside. In a separate (super clean) bowl whip egg whites until they begin to get stiff. Then add cream of tarter & whip for 2 minutes. Gently fold the 2 mixtures together. Pour into muffin tins.
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Bake for 35-40 minutes. These are best when still moist in the center. Once cool poke a small hole in the side & use a can of whipped cream to fill. You can also shoot some sugar free pudding in for a heavier dessert.
- Calories: 54 Carbs: .5 gram Protein: 7 grams Fat: 3 grams (plain)
- Calories: 80 Carbs: 2 grams Protein: 7 grams Fat: 5 grams (w/ cream)
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NO PASTA LASAGNA
Serves 4
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2 zucchini (courgettes)
1 cup cooked turkey sausage
1 cup fresh spinach leaves
1 Roma tomato chopped
1 cup sliced mushrooms
2 tablespoon tomato sauce
2 tablespoon beef broth or water
1 cup 2% cottage cheese
1/2 cup shredded mozzarella cheese
1/4 cup Parmesan cheese shredded
1 egg white, beaten
1 tablespoon green onion, minced
1 teaspoon each Italian seasoning & fennel seed
1 teaspoon onion powder, garlic powder & ground sage
1/2 teaspoon each pepper and salt
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Preheat oven to 375 F. Coat 2 gratin dishes with cooking spray. Using a mandolin or very sharp knife, slice zucchini lengthwise into 1/8″ strips. Grind fennel seeds in a spice mill or mortar & pestle. Fennel flavor is important in this recipe.
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Add turkey sausage to mini food processor with tomato, tomato sauce, Italian seasoning, fennel seed, onion powder and ground sage. Process until smooth. Mix cottage cheese, egg whites, parmesan cheese, cream cheese, chives and garlic powder.
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To assemble: Layer 3 zucchini strips to cover the bottom of gratin dish. Layer with 1/2 meat mix, 1/2 spinach, 1/2 mushrooms and top with 1/2 ricotta mix. Add next layer of 3 zucchini strips and repeat meat, spinach, mushroom and cheese. Finish with zucchini strips and mozzarella.
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Cover tightly with foil and bake 45 minutes. Let rest 5 minutes before serving and enjoy!
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Tip:Save calories by using diced white turkey instead of store sausage which includes fatty ground turkey skin. Use tofu or crumbled Boca burgers to make this Kimkins Veggie Lovers friendly!
- Calories: 190 Protein: 24 grams Carbs: 6 grams Fat: 7 grams
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TUNA STUFFED CUKES
Makes 12 pieces
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1 large cucumber
3 oz canned tuna, water packed
1/4 cup lettuce, finely chopped
6 baby spinach leaves, finely minced
1 teaspoon green onion, finely minced
1 tablespoon low fat mayonnaise
1 tablespoon plain nonfat yogurt
1/8 teaspoon each pepper & dried dill
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Mixed mayo, yogurt & pepper and combine with tuna, lettuce, onion and spinach. Peel cucumber or drag a fork through skin to create a pretty design. Trim off ends and slice in half lengthwise. Use spoon or melon baller to scoop out seeds (discard seeds).
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Slice cucumber in half lengthwise. Divide mixture between cucumber halves, mounding in hollowed areas. Garnish with parsley. Cut each half into 2-inch pieces. Or slice cucumber into 12 slices and top with tuna mixture.
- Calories: 15 Protein: 2 grams Carbs: .5 grams Fat: .5 grams
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SOUR CREAM CHICKEN ENCHILADAS
Serves 8
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Tortillas
8 egg whites, beaten
1/4 teaspoon each ground cumin & pepper
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Enchilada Filling
3 cups cooked & shredded chicken
1 cup salsa verde (green)
1 cup frozen spinach, defrosted (optional)
1/2 cup low fat cheddar cheese, shredded
1/4 cup sour cream light
1 tablespoon chives, minced (or green onion)
2 teaspoon chili powder
1 teaspoon garlic, minced
1 teaspoon each ground cumin, onion powder, pepper & salt
1/4 teaspoon cayenne (optional)
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Topping
1 cup low fat cheddar cheese, shredded
1/2 cup green chili salsa
1/4 cup black olives, sliced
2 tablespoon chives, minced (or green onion)
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Preheat oven to 350 F. Coat a 9×9″ baking dish with cooking spray. In large mixing bowl mix together shredded chicken, salsa, sour cream, cheese, chives and spices.
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Make 8 “tortilla” crepes: Coat small 8″ nonstick skillet with cooking spray. Over medium heat pour in 1/8 of the egg mixture tilting to coat the bottom. Cook until set (cover if necessary), loosen with spatula and slide onto a warm plate.
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In the center of the “tortilla” place 1/8 of the chicken mixture and roll up. Place seam side down in baking pan and repeat. Top enchiladas with remaining salsa, sprinkle evenly with cheddar cheese and olives. Bake for 15-20 minutes until heated through. Garnish with chives if desired, serve & enjoy!
- Calories: 164 Protein: 25 grams Carbs: 3 grams Fat: 4.5 grams
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DREAMSICLE PROTEIN SMOOTHIE
Serves 1
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1 scoop low carb vanilla protein powder
12 oz can diet orange soda
1 oz light cream
2 packets Equal sweetener
8 ice cubes or 2 cups crushed ice
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Mix everything in a personal smoothie maker. Add orange soda last because it fizzes. Blend on HIGH for 1-2 minutes until ice is evenly chopped and shake looks creamy..
- Calories: 142 Protein: 18 Carbs: 3 grams Fat: 6 grams
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SUPER BOWL CHICKEN CHILI
Serves 6
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18 oz skinless chicken cut in 1″ cubes
6 cups chicken broth
1 small onion, chopped
1 small bell pepper, chopped
3 Italian tomatoes, seeded &diced
2 jalapeno chili, seeded & minced
3 garlic cloves, minced
1 pkg chili seasoning mix
1 teaspoon Tabasco sauce
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In your slow cooker or stockpot add all of the ingredients including spices. Stir to blend, cover and set to “slow” for 6 hours. If cooking on the stove top cook for 60-90 minutes.
Stir often to prevent sticking (add more water if needed.) Garnish with green onion and cheese if desired.
- Calories: 151 Protein: 21 grams Carbs: 8 grams Fat: 3 grams
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KIMKINS EGG MUFFINS
Makes 12
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12 medium eggs or
4 eggs & 8 egg whites (for less fat)
1 cup shredded lowfat cheddar cheese
1 green onion
1 cup bell pepper, zucchini or mushrooms
4 oz Canadian bacon
1 tsp each salt & pepper
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Preheat oven to 350 F. Use a 12 cup silicone muffin pan for best results. If using regular muffin pan coat well with nonstick spray.
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Chop veggies very fine. Whisk together eggs, cheese and spices together in a large mixing bowl. 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.
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Bake 15-20 minutes until muffins have risen and are slightly browned and set.
- Calories: 92 Carbs: 1 gram Protein: 10 grams Fat: 5 grams
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KIMKINS GUMMI CANDIES
Makes 24
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2 packets unflavored Knox gelatin
8 oz strong Crystal Light or flat diet soda
4 oz boiling water
1 packet Equal
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Mix gelatin and boiling water in a heat proof bowl. Stir for 1 minute until gelatin is melted. Check the spoon as there should be no granules. Let bowl sit on the counter for 20-30 minutes until lukewarm.
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Add sweetener and Crystal Light or diet soda. Stir to mix and pour into nonstick silicone candy molds. Place in the refrigerator for 1 hour or until set.
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Tip: This method gives a much better flavor than heating all of the liquids to boiling which destabilizes the aspartame and gives an odd taste..
- Calories: 4 Carbs: 0 gram Protein: 1 gram Fat: 0 gram
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EGG FU YUNG
Makes 4
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2 large eggs
1 cup canned La Choy chop suey vegetables
1 tablespoon green onion, minced
1 teaspoon lite soy sauce
1/4 teaspoon baking powder
1/8 teaspoon white pepper
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Drain chop suey veggies and chop coarsely. Beat eggs with baking powder and soy sauce. Spray nonstick skillet with cooking spray or Misto oil sprayer. Add veggies and cook to soften, about 3 minutes. Remove from heat and set aside.
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Spray pan again and add 1/4 of veggie mixture, spreading into a small 3″ circle. Pour 1/4 of the egg mixture slowly over the veggies to form a pancake. Let cook until firm and lightly browned, then flip and cook on reverse for 30 seconds. Remove from heat and keep warm while making 3 more. Enjoy!
- Calories: 35 Protein: 3 grams Carbs: 1 grams Fat: 0 grams
