Dukan Recipe Thread

Discussion in 'Dukan Recipes' started by kazd, 18 May 2010.

  1. kazd

    kazd Well-Known Member

    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: 29 May 2010
    Mini likes this.
  2. kazd

    kazd Well-Known Member

    Dukan Porridge

    2tbsp. Oatbran
    1tbsp. Wheatbran
    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.
  3. BKC1969

    BKC1969 Well-Known Member

    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....
  4. IcanDukan

    IcanDukan Member

    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.

    Mini likes this.
  5. Maintainer

    Maintainer ** Chief WITCH **

    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

    Ingredients :
    - 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

    Attached Files:

    Last edited: 27 May 2010
    Mini likes this.
  6. Maintainer

    Maintainer ** Chief WITCH **

    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: 27 May 2010
  7. Maintainer

    Maintainer ** Chief WITCH **

    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
    smoked fish

    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!
    LVLLM likes this.
  8. LVLLM

    LVLLM Well-Known Member

    Thanks so much. Both recipes sound gorgeous.
  9. Maintainer

    Maintainer ** Chief WITCH **

    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!)

    Attached Files:

    Last edited: 4 May 2011
  10. neilsbird09

    neilsbird09 Well-Known Member

    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:p
  11. Maintainer

    Maintainer ** Chief WITCH **

    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).
  12. cherl889

    cherl889 Loves this site!

    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
  13. cherl889

    cherl889 Loves this site!

    I love gallettes. Have tried a sweet and savory. Any other ideas for them? Im making some muffins tomorrow
  14. LVLLM

    LVLLM Well-Known Member

    Dukan Nutella
    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.
  15. cherl889

    cherl889 Loves this site!

    Im presuming this is NOT allowed on attack? Mmmm i love nutella
  16. LVLLM

    LVLLM Well-Known Member

    lol no :) not sure if allowed on cruise.
  17. cherl889

    cherl889 Loves this site!

    When then? You are such a tease!
  18. LVLLM

    LVLLM Well-Known Member

    i presume ok on cruise. nothing that bad in there. mmmmm on a galette mmmmmmmmmm
  19. LVLLM

    LVLLM Well-Known Member

    Vanilla Moist Cake
    • 4 tablespoons oat bran.
    • 2 tablespoons wheat bran.
    • 6 tbsp skimmed milk powder.
    • 4 eggs.
    • 3 tablespoons cheese.
    • A 0% yoghurt flavored with vanilla (slender type).
    • 3 tablespoons of sweetener
    • 1 teaspoon baking powder

    Pour all ingredients into a bowl, beat with a whip
    Lay parchment paper on pan before adding the batter to the cake is easily removed from the mold.
    If a silicone mold is better, no need for parchment paper.
    Cook without preheating the oven for 35 minutes at 180 degrees.
  20. cherl889

    cherl889 Loves this site!

    give up your killing me! What am i allowed on attack???????

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