Dukan Recipe Thread
Suitable for attack and cruise.
Had this for lunch today, loved it but was stuffed until at least 7pm
Had some steak mince not sure of exact amount probably around 200g, fried it off, added sliced onions, chopped and seeded fresh chilli, bit of pepper, cinnamon, chilli powder. Fried for a couple of mins, whisked up an egg, dollop ex light Philly. Poured into pan mixed together then poured into shallow baking tin (7 inch round). Baked in oven for about 20 mins. Turned it out after leaving to cool for 5 mins or so in tin. When cold wrapped in foil and stuck it in the fridge. Took it to work for lunch. Yummy. On a pp day today.
Last edited by kazd : 29th May, 2010 at 10:51 PM
200 ml skimmed milk
Sweetner to taste
Add all ingredients to pan, bring to boil whilst stirring. I add cinnamon to mine as well. Lovely.
Im sorry but I weights & measures are not something I tend to do when cooking just for me (apart from the 2x tablespoons of Oatbran!)
Anyway I had Dhelias rhubarb Brulee, dukan style, on Sunday - lovely.....
for One Person
Stew rhubarb with yr sugar subsitute - I just used my sweetners until it tasted ok, add 1 teaspoon ground ginger. Place in the bottom off small oven proof bowl/dish, I just used one of my cereal bowls. Put ontop 0% fat free greek yoghurt, and then sprinkle with sugar substitute, then place under the grill until bubbled, wait to cool & eat!!! delish....
Chicken Korma (PV days)
use no fat in this recipe
2 small onions, sliced, boiled for 10min, drained and chopped.
2 cloves garlic chopped.
Fry both for 1min, add 3 tbsp of Fiddes Korma spice mix (we got this from tesco - this is just spice, no sugars) and a cinnamon stick.
Add a few tbsp of zero fat yoghurt and fry for a few min.
add 2-3 chicken breasts cubed and 1 500ml pot of zero fat yoghurt.
Cook for about 20min, about half way through add 1.5teaspoons of cornflour in a little water.
leave to cool for a few min, add four tbsp zero fat yoghurt and granulated sweetener to taste.
I've got LOTS of recipes in French, and I'll try to translate a few for you, but if there's a specific ingredient you'd like a recipe for, try me.
Here's a spicey recipe I particularly love on PV
Tajine de kefta aux oeufs - PV
- 500 g lean mince meat
- tin tomatoes
- 1 clove of garlic
- 1 onion (chopped finely)
- 1/2 tspsn chopped mint
- 1 tspsn chopped parsley
- 2 tspsns coriander
- 2 tspns chilli powder (or to your taste)
- 1 tspsn cumin
- Salt and pepper
- eggs (optional)
- courguettes (or other veg)
In a cup mix the coriander, parsley, chilli, cumin, garlic, onion, salt and pepper.
In a large bowl, add 2/3 of your herb/spice mixture to the mincemeat... and make meat balls... (smaller you make them, the quicker they cook...). Set aside (I often leave them overnight in a tupperware).
In a large pan, place tin of tomatoes, the remaining 1/3 of the herb/spice mixture, and stir over gentle heat... add a few spoonfuls of water if it might stick.
Add the meat balls, and cook COVERED for five minutes (hmm that mightn't be enough for the English palate... check!). Then take the lid off, break an egg per person into the pan, and cook until egg cooked UNCOVERED.
Meanwhile, you'll have peeled your courguette... when the green skin is removed, continue peeling all the white flesh into tagliatelle type strips... (the centre you can simply chop). Cook in microwave for 2 mins... plop in your sauce, and you have "tagliatelle" with your meat dish.
Enjoy! I used to have this every week... until my other half got fed up with it! I found a piccie, served with a salad, and a galette
Last edited by Maintainer : 27th May, 2010 at 11:52 AM Reason: found a piccie!
You can do the same sort of thing, using courguette instead of pasta, to make a lasagne... or moussaka...
Or use that sort of mixture, without the spices perhaps, to stuff a large tomato or courguette on PV...
Last edited by Maintainer : 27th May, 2010 at 10:48 AM
Individual seafood quiches (PP or PV)... cooked in muffin moulds... very useful to add to lunches at work
3 eggs for six little quiches (I tend to throw a yolk away for the sake of my arteries, and don't notice!)
a little water
+ whatever you fancy as main ingredient
frozen seafood - defrosted, cooked briefly in a little skimmed milk
prawns - ditto if frozen
smoked salmon - diced
if PV, cherry tomatoes or diced pepper go well
Preheat your oven to Gas Mark 6
In a pouring jug, whisk eggs, add a little water, salt + pepper
Half fill your muffin moulds with whatever ingredient you're using - you can mix and match so that you haven't got six the same
Pour egg mixture over.
To easily identify your PV quiches after cooking, think to shake some mixed herbs over the top!
Thanks so much. Both recipes sound gorgeous.
Dukan Muffins - alternative to galette/pancake
(Make 12 muffins, 4 days' worth of oats - Cruise phase. Freeze well.)
8 x tablespoons oatbran*
(* if on attack, only 6 tablespoons for four days' muffins)
4 x tablespoons wheatbran*
(*skip if on attack)
4 x tablespoons of fat free fromage frais
4 eggs (separated; you can lose a yolk without noticing!)
tip of teaspoon baking powder (optional... I often forget!)
AND, if savoury, some cubed smoked salmon, other smoked fish, ham, chicken, whatever... I also put 1/3 of a crabstick on each.
OR, if sweet, some sweetener, or even a FAT FREE fruit yoghurt or two...
1. Preheat your oven to Gas Mark 6 (200°C)
2. Prepare your filling. I chop a piece of smoked fish into 12 little squares, and 3 crabsticks into 12 little pieces.
3. In a large bowl, place your oatbran, wheatbran, 4 tablespoons fromage frais, 4 egg yolks, and mix with a spoon. [EITHER Then add your yoghurt, sweetener, flavouring/whatever.]
4. Then whisk egg whites until firm, and incorporate rapidly.
5. Spoon half your mixture into 12 muffin tins. [OR Quickly pop one piece of fish in each, then fill remaining, popping piece of crabstick on top.]
Straight into oven... no messing!
20 mins in ventilated oven... 30 in normal oven, I have to turn mine round after 20 in the normal oven.
(and if I can figure out how to post a piccie, you'll see my daily breakfast x 4!)
Last edited by Maintainer : 4th May, 2011 at 02:36 PM
Thanks Joanne for the recipes, they look really good! Do you only use egg white in your galettes or do you use a whole egg in those? I noticed with the muffins you only use egg white.
Thanks x x
errm - honestly - I vary... if I'm feeling virtuous, I'll throw the egg yolks away, but usually, I throw one and keep the other three (for four days' muffins).
Mmmm. Are they really eggy? They sound a bit like the sausage and egg muffins on atkins. Keep the recipes coming please. It keeps me interested. Lol
I love gallettes. Have tried a sweet and savory. Any other ideas for them? Im making some muffins tomorrow
7 tablespoons of skimmed powder milk
1 tablespoon skimmed cocoa powder
3 tablespoons powder sweetner
8 drops of nut aroma
4 tablespoons of skimmed milk
1 egg yolk
It’s best to mix it all by hand, adding the milk and egg at the end. Wait till you get the texture you want.
Im presuming this is NOT allowed on attack? Mmmm i love nutella
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