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Monthly Archives: September 2012

Ep 9: Silence of the Lamb Chops & Fava Bean Salad w Stephen Hanna (15g carbs)

Hi Again Kiki Kids!!

I’m back with a deliciously tasty treat for all you cannibals out there. Silence of the Lamb Chops with a Fava Bean salad!! Yes Queen!
My marinade for this dish combines two of the best flavors to eat lamb with, rosemary & mint, and compliments it with a healthy side salad of fennel, mint, and low-carb high fiber fava beans. YUM!!
The great thing about fava beans is their nutrients and buttery nutty flavor. The worst thing about them is having to shuck each one by hand! I used dried fava beans and soaked them over night in water to loosen them up but still the shucking can be a pain.  Good thing I invited my muscular buddy over to help, none other than Stephen Hanna – star of Silence! The Musical.
Stephen may only be an OFF-Broadway star but who cares, I really needed the help with these beans!!
He plays Dream Hannibal in the hilarious show and shares with us what his role means and what its like to be part of the great cast.
If you’d like to get tickets to see Silence! you can head on over to or go to for $20 tickets 20 minutes before the show starts. That’s what I’m tawkin about!
Try this dish out and tell me what you think. It’s easy! Just follow the instructions below and dont forget to invite an old friend over for dinner. 🙂
For Chops – You will need:
4 cuts of good lamb chops
3/4 C Balsamic Vinegar
1/3 C Olive Oil
3T Fresh Chopped Mint
2T Dried Rosemary
4 Cloves Fresh Chopped Garlic
Juice of 1 Lemon
Salt & Pepper to Taste
To Make Chops:
1. Combine all ingredients in a bowl
2. Add chops to bowl & refrigerate for 2 hours or overnight
3.  Heat a grill pan with 1T olive oil over high heat
4. Grill chops for 2 minutes then flip and grill for an additional 4 minutes for medium
For the salad you will need:
1 C Dried Fava Beans – soaked over night (or fresh)
1 bulb of fennel, chopped
2 scallions, chopped
10-15 mint leaves chopped
Juice of 1 lemon
2T Olive Oil
Salt & Pepper to Taste
4oz shaved Pecorino Romano cheese
To Make Salad:
1. Shell fava beans one at a time to get one cup.
2. Put fava beans in a pot and cover with water and boil for about 10-15 minutes
3.  Combine fennel, beans, mint, scallions, lemon juice, olive oil, salt & pepper and toss in a bowl
4. Shave Pecorino Romano cheese on top
5. Serve with water or a nice Chianti!!

Ep 8: Spaghetti Squash & Chicken Balls Marinara w “Mistress J” (8g carbs)

It’s been a little while you crazy kids but don’t worry I’M BAAAACK!

And I have to say I’m bringing you my most favorite recipe yet by far! Low-carb Spaghetti Squash & Chicken Meatballs! This recipe is seriously sooo yummy you must run out and buy a squash now and make it to serve to your guests at your next kiki!

And speaking of SERRRVING I sure did get a lesson this week on how to serve, A WOMAN! That’s right kids we had the very first (REAL) female in Kiki Kitchen and she really was out to let us have it!

Jessica saw Kiki Kitchen she said “OOOOH I just have to be on this show!” I told her that this kiki is so marvelous that she needs to be really ready to bring it. Oh and not only did she bring herself but much to my surprise she brought her alter-ego, “Mistress J” – a fierce dominatrix who has a penchant for calling boys chickens and whipping up balls – LITERALLY!!

I had never seen this side of Jess — oops I mean Mistress J — before and altho she totally scared me, I gotta say, I kinda liked it. 😉

The recipe we “whipped” up is not only delicious but very nutritious! RUN, dont walk to serve this dish!!

If you would like to make yummy spaghetti squash and balls yourself check out the recipe below and leave me a comment on how they come out! I want to hear about your balls! Mistress J does too!

You Will Need:

1 Spaghetti Squash

Large sharp knife

Baking sheet

Olive Oil

Salt & Pepper

1/2 lb ground chicken (or turkey)

2T Grated Parmesan Cheese

2T Panko

1/2 Onion, Grated

1T Fresh Chopped Flat Leaf Parsley

3 Garlic Cloves, Chopped

2T Water

1 1/2 C of Low or No Sugar Marinara Sauce (I used Walden Farms which was ZERO carbs, sugar, & calories! Yet still tastes amazing!)

A few basil leaves

4oz goat cheese

To Make Dish:

1. Preheat oven to 400 degrees

2. Cut spaghetti squash lengthwise into 2 equal halves

3. Scoop out seeds with a spoon or ice cream scooper

4. Drizzle cut halves with olive oil and sprinkle with salt & pepper

5. Place facedown on a baking sheet and place in oven for 1 hour

6. Remove from oven and allow to cool until it is ok to handle, about 20-30 minutes

7. Scrape out flesh of squash with a fork and place into large bowl. It should come out of the squash looking just like spaghetti strands. Set aside squash skin halves.

8. Combine chicken, parmesan cheese, panko, onion, parsley, garlic, water, and salt and pepper in a bowl and mix with your hands.

9. Roll into 12 even balls about 1.5 inches in diameter

10. In a non-stick skillet, heat 1T of olive oil

11. Place chicken balls in and cook for 6 minutes turning often

12. Add 1 1/2 C of the marinara sauce to skillet and cook until heated through, about 2 minutes

13. Remove from stove and add to bowl with spaghetti squash

14. Toss in gently with the squash then transfer to squash bowls, arranging nicely.

15. Garnish with fresh chopped basil and goat cheese

16. SERRRRRVE Immediately.

I know you kids are really gonna love this dish! Mistress J sure did! BON APPETITO!! LOW CARBO!! MUAH!

Ep 7: Triple Stacked Apple Cinnamon Protein Muffins w Franco, Mark, AND Vinny (4g carbs)

Hi again crazy kiki kids!

I’m back this week with a special treat for all you juiceheads out there! Triple Stacked Apple Cinnamon Protein Muffins!! It took me a while to perfect these babies so treat them with love and care and enjoy them at your next kiki! The secret to making them triple stacked is 3 scoops of Vanilla Whey Protein Powder. The secret to making them cakey is a nice low-carb coconut flour. And the secret to making them moist and delish is unsweetened applesauce! With 4g of carbs and 8.5 grams of protein you’ll want to grab one of these after your next workout! Enjoy these muffins without having to worry about your muffin top!

And who better to help me make these Triple Stacked confections other than the most triple stacked “throuple” around – Franco, Mark, AND Vinny!

Now these boys (who refer to themselves as the “Daddy Family”) love to stay stacked and protein packed but they sure do love to party too.  I caught up with them in my kitchen after a long night of them dancing at Allegria and they confessed to me on the couch all the seriously fun parties they throw each week as a family.

You dont wanna miss this episode!

The recipe is really great too! If you would like to make these at home just follow the simple instructions below and enjoy! Can’t wait to hear all about your muffins!

Glenn’s Triple Stacked Apple Cinnamon Protein Muffins

You will need: 

Muffin tin

3 Scoops Vanilla Whey Protein Powder (Make sure it tastes good)

1/3 Cup Coconut Flour

3T Stevia

1 tsp Baking Soda

1tsp Baking Powder

Pinch of Salt

3 Eggs (room temperature)

6T Melted Butter

1 1/2 tsp vanilla extract

3T water

3-4T Unsweetened Applesauce


To Make Muffins:

1. Preheat  oven to 350 degrees

2. Combine protein powder, coconut flour, stevia, baking soda, baking powder, and salt in a bowl.

3. Beat eggs in separate bowl and drizzle in melted butter, whisk in vanilla and water.

4. Combine wet bowl with dry bowl and stir with fork just until combined. DO NOT over mix and DO NOT use an electric mixer

5. Add 3-4T of unsweetened applesauce to bowl and fold into muffin mixture

6. Spray muffin tin with non-stick cooking spray and spoon muffin mix into each cup about 1/2-3/4 full

7. Sprinkle cinnamon on top of each muffin and swirl in with a knife

8. Bake at 350 for just about 10-12 minutes watching not to over cook at all.

9. Remove muffin tin from oven and allow muffins to cool in tin for 5 minutes

10. Remove muffins from tin and cool on wire rack.

11. Dish and serrrrve and enjoy!!

Make 12 muffins!