RECIPES FOR ME AND DUKANERS

[msajuma]

Hi, I have started Dukane Diet about 10 days ago, had a lapse and back on. I do alot of cooking and am now trying to get my food more Dukan Friendly. I am still learning so please feel free if any one thinks that my recipe is not Dukan Friendly and also what phase it would fall under. Some may be my own with amendment and some from here that would or internet that i have searched and are dukan friendly

I have started this thread so i can reflect and have a quick look for cooking ideas.

 

[msajuma]

CHICKEN KEBAABS

Ingredients


500g chicken mince minced extra fine
· 1 egg
· 2 tbsp oatbran, 1 tbsp wheatgrain
· ½ tsp ground turmeric
· ½ tsp red chilli powder
· 1 tsp ground cumin
· 1 tsp ginger paste
· salt, to taste
· 2 tbsp fat free Greek-style yogurt



mix all the ingredients into a mixing bowl and combine, divide into small portion, roll them into balls and flatten, heat frying pan and cook until golden brown.

 

[msajuma]

MINI QUICHES

egg whites (or whole)
any filling you require eg chicken brocollies spinach fish etc
seasoning

mix all ingredients together and bake in muffin trays

 

[msajuma]

mayonnaise

 

[msajuma]

inspired by beckys recipe, just putting up as a reminder for myself

Scotch eggs

soft boiled eggs.
Mixed mince with spices,
Flattened,
wrapped eggs,
roll in Oatbran then bake in oven at 180 until browned.

 

[msajuma]

Again read it somewhere here

FATFREE YOGURT WITH OWN FLAVOUR

fat free yogurt big tub,
whisked in a wholetub of quark, put into 6 little pots and froze them.
take one out about an hour before dinner

 

[msajuma]

MAYONAISE

1 EGG YOLK
SALT AND PEPPER
1 TABLESPOON CHOPPED PARSLEY OR CHIVES
1 TABLSPSSON MUSTARD
3 TABLESPOON FAT FREE FROMAGE FRAIS OR QUARK

mix the egg yolk and mustard and add salt pepper and parsley/chives, fold in quark and put in fridge

 

[msajuma]

MOUSSE

1 satchet sugarfree jelly granules dissolved in 300ml boiling water,
let cool then add 450ml vanilla yogurt.
Put in individual containers and put in fridge to set.
bake out about an hour before you eat so it softens a bit.

 

[msajuma]

MOUSE

4 eggs 4 tsp cocoa powder 4 tbsp milk powder 8 tbsp greek yogurt 1 tsp flavour 4 tsp sweetner Separate eggs, mix all ingredients together. whip egg white and gently fold into mixer, fridge for atleast 2 hours.

 

[msajuma]

BREADCRUMNS

6 Tbsp oatbran
3 tbsp quark
3 egg
half tsp dried oregano
1 tbsp dried parsely
1 tsp salt and pepper
half tsp chillie flakes


grind the oatbran in a coffee grinder, mix oatbran quart and egg whites together. Add 1 tbsp of water at time until the mixer is has a crepe consistency.
heat non stick frying pan and pour quater of a mixer at a time until the batter is brown on both sides. Cool and put them in food processor to form breadcrumbs

these are lovely for coating chicken

 

[Zoesastar]

Again read it somewhere here

MANGO AND APPLE YOGURT ONKEN

mango and apple fat free yogurt big tub,
whisked in a wholetub of quark, put into 6 little pots and froze them.
take one out about an hour before dinner

That onken yogurt isnt strictly allowed

 

[msajuma]

my bread did not turn out good and found this from dukannotsofatty thanks xx , posting it for myself as am going to make it tommorrow

Dukan Bread

Ingredients

Baking powder1 tsp
Cornstarch 2 tbsp
Cream of tartara pinch
Eggs 4
Oat bran 6 tbsp
Salt Dash
Skimmed milk powder 4 tbsp
Spices & HerbsTo taste (I’ve used Rosemary&Thyme in one lot and Garlic Powder&Basil)
Splenda1/4 tbsp or more
Yeast 1 tsp
Instructions

1 Set oven at 325F degrees
2 Separate the whites from the yolks.
3 Mix dry ingredients together.
4 Beat egg whites with cream of tartar until they form a peak.
5 At slow speed, incorporate the egg yolks.
6 Still on slow speed add the dry ingredients 1 tbsp at a time scraping the sides of the bowl.
7 Mix for a few minutes then put into a bread pan / Yorkshire 4 medium size Tin) in oven for approximately 25 minutes.

Let them cool completely before packing away. freeze them individually so that I can just take one out at a time. Each one works out to 1.5tbsp of Oatbran a day. It may be possible to subsitute some for wheatbran but I'm not sure what amounts.

 

[msajuma]

OATBRAN COOKIES

Makes: 2 cookies

3 tbsp of oat bran
1 tsp baking powder
half egg white
1 tsp vanilla essence
1 tsp yogurt (vanilla if you prefer)
2 tbsp sweetener

preheat oven at 180c, mix all ingredients together, spoon 2/3 equal size on a grease proof paper and bake for 15 min

 

[msajuma]

BUNS

3 eggs
3 tbsps quark
1/4 tsps cream of tartar


preheat the oven to 175 C, Mix egg yolks and cheese to form a creamy mixture. In another bowl whip egg white and cream of tartar until mixture is fluffy and hard. Mix both the mixture evenly together. do not overmix. In a grease proof sheet, divide the mixture into 10 even size on the grease proof paper and cook for 20 min until golden brown

 

[msajuma]

[h=5]GRILLED MINT CHICKEN

you will need [/h][h=5]450 gms chicken pieces
6-7 green chillies
half bunch coriander and half bunch mint leaves
1 tablespoon ginger garlic paste
a pinch of green food colour
salt to taste
lemon juice
half a tsp salt
in a food processor grind mint, corriander and chillies. Mix in garlic ginger, lemon juice and salt and marinate the chicken overnight. Grill the chicken pieces till slightly charred, bast with quark occasionally

[/h]

 

[msajuma]

Gonna try this

pizza dough

1 egg
1 Tub fat free cream cheese or quark 175g
1 ml yeast


mix all ingredient till light, pour over silicon mould and bake for 15 min
cook at 200c

 

[Timetogetserious]

Gonna try this

pizza dough

i egg
i tub cream cheese 175g
yeast

cook at 200c

We're not allowed yeast or cream cheese unless its extra light which can't be heated to high temps!

 

[msajuma]

PANCAKES


2 tablespoon of oat bran
1 egg
1 tabspoon sweetner
1 tablespoon skimmed milk powdered
1 tablespoon. baking powder
1 tablespoon vanilla flavouring

mix together and cook in high heat in a non stick frying pan, makes 2

serve with 1 tablespoon quark with vanilla flavour and sweetner or fat free fromage frais

 

[msajuma]

Alternative Oil-Free Mayonnaise
1 hard-boiled egg
55g (2oz) non-fat fromage frais or quark
1/2 teaspoon Dijon mustard
Salt and black pepper.

Crush the hard-boiled egg with a fork and mix into the non-fat fromage frais or quark. The add the mustard, salt and pepper, and some herbs if you wish. Must be refrigerated.

Also you can try the Dukan bread recipes in the recipe section. You can have wheat bran once on Cruise. It is a tolerated item and you can only have 1 tablespoon per day.

 

[msajuma]

MADE THESE AND WHERE LOVELY YUMMY

OOPSIE ROLLS

3 Eggs
Pinch of Cream of Tartar
90g Philadelphia Extra Light Cream Cheese, or quark (i use Quark)
you can use dash of Garlic Powder and Onion Powder if making savoury rolls, or a tsp of Sweetener for a sweet version….

1. Preheat oven to 150 degrees Celsius.
2. Separate the eggs
3. Add the Cream Cheese (quark) and flavourings to the Egg Yolks and mix with electric mixer untill well combined
4. Add the Cream of Tartar to the Egg Whites in a separate bown and whisk until the Egg whites forms a stiff peak
7. Very gently (without knocking out the air) transfer the Egg Whites to the yolk mixture and gently fold through.
9. Drop the mixture into 6 even ‘mounds’ on the baking tray, gently flatten.
10. Bake for 30 minutes. Turn the tray halfway through baking. You want the rolls to be softer rather than crumbly.