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Recipes that I love (updated often)

Hey fellow dukanites,
I'm a food teacher and have been experimenting a lot since starting Dukan. I'm on day 28 and 14lbs down.
I thought I'd start a new thread and update it with recipes that I've made and most importantly loved.
Let me know if you try any and your thoughts :D
Hope to hear from my comrades soon... Xxx

Peppercorn sauce (makes enough for 2 generous portions)
200ml milk
1 tsp cornflour (tolerated item)
1/2 oxo cube
1/2 tsp mustard
Ground black pepper to taste or whole peppercorns

Put everything in a jug and heat in microwave for 5 minutes stirring at
I've not tried this on the hob but the cornflour should hold the mixture
together as long as it's heated gently.

Cruise only recipe
Serve with steak or chicken : )
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Garlic and Ginger marinade

1 clove garlic crushed
Thumbnail sized piece fresh Ginger finely chopped
1/2 red chilli
1/4 tsp mustard
6 tbsp soy sauce
Sweetner to taste (I used about 2 tsp)

Place in a bowl and mix well. It should taste sweet and spicy.
Use to either marinade meat or fish or pour over at the end of cooking for a sticky sauce.

I used this whilst on attack but probably technically a cruise sauce due to the soy sauce.
This was amazing with king prawns but equally as good with chicken or beef.
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Cheesecake topping

If, like me you like a bit of a dessert... This ones a winner!

2 generous dessertspoons quark
1 dessertspoon vanilla yoghurt or skimmed milk
1 dessertspoon sweetner

Choose a flavouring...
1/2 tsp low fat cocoa powder (I use green & blacks as it's the lowest I can find. Plus, it's such a low quantity it's fine) (tolerated item)
Splash vanilla flavouring
1/2 tsp coffee dissolved in a little water
1/2 tsp lemon juice

Place all ingredients in a bowl and mix well.
It should be thick and creamy and as sweet as you like cheesecakes to be
(for me, very sweet :p )
Place in a small ramekin and allow to set in the fridge for 2 hours but could
be eaten straight away :rolleyes:

Fine for attack but avoid the cocoa until in cruise.
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BBQ sauce

Now, bear with me on this one... ;)

100ml diet coke
1 tbsp reduced sugar & salt tomato ketchup
2 tsp sweetner
Dash Worcestershire sauce
Dash red wine vinegar
Salt & pepper to taste
1/2 tsp cornflour (tolerated item)

Mix the cornflour with a little of the cola in cup.
Add all other ingredients to either a jug or small saucepan.
Add the cornflour liquid and heat for 5 minutes until thick and bubbling. If using a jug, microwave for 3 minutes until thick and bubbling.

I served with roast chicken... Yum!
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Let me know if any of you lovely dukanites try any of these as I'd love to know how you get on.
Also, feel free to suggest amendments or add your own recipes x:)
Chocolate Pudding

Just tried this as I needed a chocolate fix and sort of made it up as I went along. Would love other Dukanites to have a go and see what they think.

150ml milk
1 tsp cornflour (tolerated item)
1 tsp reduced fat cocoa powder (tolerated item)
2 egg yolks
2 dessert spoons sweetener

I made this in the microwave as skimmed milk is notoriously difficult to cook with on the hob.
Heat the milk for about 2 minutes.
Meanwhile mix the egg yolks, sweetener and cornflour in a bowl.
Gradually add the milk, whisking the whole time.
Place back in the microwave for another 2 minutes, mixing at 30 second intervals. Don't over heat as the milk will separate.

I did wonder what would happen if you mixed all the ingredients together and then heated all together?! Let me know if you try this and it works well.
Either way, I enjoyed the pudding but will develop it so it ends up smoother. ;)
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All sound lovely.
going to copy and pastr , print and try!

the choc pudding- do you let it set?
or just eat straight away?

have a huge huge sweet tooth. tried the cheesecake on this forum and threw it in the bin.
tried to choc pralines and threw them in the bin.

so will definitely be trying yours.

thank you v v much!


** Chief WITCH **
Great idea, Lady Mah, but would you return to each post putting next to each tolerated ingredient in bold that it is such, and what the limit is... and if recipes are cruise only, because of tolerated ingredients and/or vegetables (saying this for future posters), please also mention.

Else the next group of newbies without the book starting attack will soon be moaning at not losing any weight!! :D

Would each of you update your stats too - up the top of the page, blue rectangle, User CP...


Full Member
Ooh, just found this thread. I am definitely going to try the BBQ sauce. Ive been struggling with sauces as I don't really like creamy things, I can tolerate milk but only skimmed and only in cereal if it's sweetened, I don't like cream, butter, marg, fromage frais or natural yogurt and even when they are added to other things I can still taste them. If you have any other non creamy sauces that are ok on a PP day I would love to try them.

I'll let you know how I get on with the BBQ sauce.
Chocolate pudding update

Just made the chocolate pudding again and think I've nailed it!
150ml milk
1 tsp cornflour (tolerated item)
1 tsp fat reduced cocoa powder (tolerated item)
1 whole egg
2 tbsp sweetener

Mix the cornflour and milk together gradually and heat for 4 minutes stirring at 30sec intervals.
Whisk the egg in a bowl and very slowly add the hot milk mixture. Add the sweetener and cocoa and heat for another minute stirring constantly.

Cruise recipe:p
Great to hear from you Neonic, I hope you like the BBQ sauce.
Keep checking back for more recipes as I sort them.
Have you tried the garlic and Ginger marinade above? It could be a dipping sauce rather than a marinade and is by far my favourite!


Full Member
Ok so I just made the BBQ sauce. Had to make double as my dash of red wine vinegar was more of a pour so had to up the amounts of everything else.
I just tasted a tiny amount and it's delicious. Can't wait to have it on my tea.
One thing I just wanted to check. Is it definitely ok on a PP day? It's only the ketchup that is making me question it.
Courgette and beef bolognese

Another tried and tested recipe.
See what you think :)

Serves 4 (my boyfriend loved this and he's not on dukan)
Cruise: protein & vegetable

Beef Bolognese
400g extra lean minced beef
1 carrot diced
1/2 courgette diced
1 onion diced
Handful sliced mushrooms
1 beef oxo cube (tolerated item)
1 tbsp tomato purée
Dash Worcestershire sauce
2 tins chopped tomatoes

Fry the carrot and onion until soft. Add beef and fry until brown.
Stir in tomato purée and crumble over oxo cube.
Add a dash Worcestershire sauce and the tomatoes.
Cook for 20 mins adding water if it starts to look dry. Yum!
White sauce

This sauce works well in the courgette lasagne recipe to follow.
It's a take on a béchamel but I must admit, lacks the lovely creaminess of the classic, fatty version.

200ml milk
1 heaped tsp cornflour (tolerated item)
1 clove garlic crushed
Salt & pepper to taste

Mix the cornflour with a little milk to make a paste.
Add the garlic, salt & pepper and remaining milk.
Heat gently, stirring constantly until thick.

I did wonder about a tsp of quark added? Would maybe give that cheesy taste it lacks. Trust me though, works really well in a lasagne :)

Right... Nailed it!!!
200ml milk
1 tsp cornflour
1/2 pot extra light Philadelphia
1 clove garlic
Handful chives
Salt & pepper

As above but...
Mix the garlic and chives with the Philadelphia and then slowly add the heated milk mixture.
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Courgette and beef bolognesd lasagne

This was a winner with my family so thought I'd share.
I alternated sliced butternut squash and courgette but I preferred the courgette layers. Will stick only with courgette but imagine aubergine would also work well.

Cruise: protein & vegetable
Use the bolognese and White sauce recipes above.

1-2 large courgettes

Slice courgettes lengthways to a medium thickness (about a £1 coin).
Using a large rectangular dish start with a courgette layer that completely covers the base. Trim any slices to get a good 'seal'.
Add 1/4 White sauce and spread evenly then do the same with the bolognese. Top with another layer of courgette and repeat until all the mixture is used. End with a courgette layer.

See what you think ;)
great post.. thanks so much!

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