Hearty Breakfast
2 tbspn oatbran
1 tbspn sweetener (or according to taste)
3/4 cup of milk
2 eggs beaten
Soak oatbran with milk, sweetener and any other flavourings you
like for about 5 - 10 minutes. (I didnt do this the first time and some
of the oatbran was still uncooked.)
Beat eggs and mix everything together.
Put all the ingredients in a pan over heat, stir continuously so it doesnt
scramble.
Only takes a few minutes to thicken up, when it starts to get thicker I
took it off the heat so the eggs didnt overcook.
This is really filling and a great way to get an early protein boost into your day! Helped me through a few rough PMS days!!!! Found this recipe on mydukandiet.com.
Jelly Mousse1 tub quark
1 tspn sugar free jelly crystals
Put jelly crystals in a bowl and gradually mix with boiling water (maybe 1 or 2 tbspns, just enough to dissolve crystals). Add quark and whisk (this aerates the mousse making it slightly lighter). Put into ramekins, makes 3/4 good portions.
I found this recipe on one of the forums, can't remember which one, sorry! Its great, tastes sweet and creamy! Delicious and simple.
Dukan Gateau Au Chocolat
4 large eggs
Dash of nutmeg (optional)
2 - 3 tbspn Sweetener
2 tbspns Semi Skimmed Milk
Beat egg yolks with sweetener and cocoa.
Gently add egg whites and beat until there is a smooth mixture,
then add the milk and nutmeg.
Pour into oven proof dish and bake. Cooking time 15 - 20
minutes.
Pre-heat oven to 180C / 350F / Gas 4.
Recipe found at Dukandietrecipes.co.uk.
**I assumed that the egg whites were to be whisked to stiff peaks
but the recipe doesn't specify. Another thing I found was you
may need to add more sweetener - mine seems to lose its
sweetness when baked. You know yours!**
Butternut Squash Mash
1 butternut squash
1 onion
2 cloves of garlic
3/4 sprigs of thyme
sprinkle of chilli flakes
2 teaspoons of cumin
bouillon stock powder 1 tsp / stock cube of your choice
pepper
dessert spoon of quark
splash of skimmed milk
Cut b/nut squash into chunks and place in a large pan. Add bouillon stock, cumin, chilli flakes, thyme, pepper. Add enough water to cover and boil until soft (approx 20-30mins). Drain water, add quark / milk if desired, then mash-mash-mash. (I added the dairy to cut through sweetness of b/nut squash).
In seperate pan, fry off the onions and garlic, set aside. (You can finely chop or leave chunky, I used them to add some texture to mash as I didnt want it too smooth).
Mix mash and onion/garlic mix and serve. Great with turkey/pork/chicken!
Next time I may add the thyme after cooking, as it lost somewhat of its flavour. As with all my recipes, I tweak them as I go along, so feel free to taste and tweak until it matches your palate.
Onion Crackers
1 egg white
2oz FF cream cheese (quark) or 2 Laughing cow extra light cheese triangles
2 tbspn cornflour / cornstarch
1 tspn baking powder
pinch of salt (optional)
- you can add any flavouring you want, garlic granules, onion salt / powder / oregano / sweetener / cinnamon / nutmeg / ground ginger / unsweetened cocoa
Preheat oven 176C / 350F. Take 20 - 25 minutes to cook, start turning golden brown.
Beat everything together until creamy, spray a cookie pan with cooking spray, put one spoonful on and spread out a little with the back of a spoon. You can do as many / as few as you want, I generally make 6.
Chocolate Oatbran Muffins
Preheat oven 170C, cook for 18 - 25 minutes, check after 18mins. I dont let mine cool down too much after baking, put them into tupperware after few minutes, may look like they are getting soggy but moisture in container keeps them fresher for longer. Mine last about 3 days if I eat 4 per day (this would also be your oatbran serving for the day). Wheatbran allowance is 1 tbspn per day.
11g baking powder
30 - 35g unsweetened cocoa powder
2 eggs
6 tbspn Oatbran
2 - 3 tbspn wheatbran
6 - 10 tbspn sweetener (mine isnt very sweet so I need to add more - adjust to taste)
One cup of milk (I use about 3/4 cup)
Mix all the ingredients (except milk) into paste, add milk slowly, incorporate all milk, (looks runnier than normal cake mix) then pour into muffin cases, silicon / paper, if using metal trays would need to grease trays as you usually would.
My bolognaise
800g - 1kg lean mince beef
2 onions
4-5 cloves of garlice
2 peppers (any colour)
2 - 3 carrots (chop in small chunks and pre-cook)
few tspns onion powder
few tspns sweetener
few blobs of tomato puree
can of chopped tomatoes
400-500g passata
splash of balsamic vinegar
2 tspns bouillon powder / 1 stock cube - shouldn't need to add more salt
pepper
mixed herbs to taste
Cook off mince in pan, drain excess fat / liquid. (Dont overcook, take off heat as soon as meat is browned) Should take about 10-15 minutes.
In seperate pan, brown onions, garlic, peppers. Add all other ingredients to this pan to make the sauce, simmer for about 20 minutes. Its very much a taste as you go recipe, add more or less of any ingredient to suit your tastes.
Put contents of both pans into same pan and heat if eating immediately. If preparing it for later, reheat before serving.
Thick Courgette Soup
4 large courgettes
1 onion
1 carrot
1 swede
1 stock cube
Wash, peel and cut the vegetables into large pieces. Put in a tall pan, add stock cube and cover with water. Cook for 20 - 30 minutes. Puree using a blender to obtain a thick smooth soup. Serve hot.
Tandoori Chicken
4/5 chicken breasts
Pot of fat free natural yoghurt - approx 500g
2 - 3 tablespoons of tandoori spice mix (to taste)
Put yoghurt and spices into bowl, mix. Add chicken and stir well until all chicken coated. (I score the chicken breasts with sharp knife so marinade can get into meat). Leave in the fridge overnight / few hours at least.
Put chicken on foil lined baking tray, I pour any yoghurt mixture left in bowl over top of chicken. Put in oven for 40 - 45 minutes, 200*C / 400F.
Caramel Custard
1 pint skimmed milk
3 eggs
3 tablespoons sweetener
1 tablespoon of Dukan Caramel flavouring / 1 teaspoon of instant coffee / any flavour of your choosing
Preheat oven to 140*C / 275F.
Boil milk and flavouring of your choice together. Beat the eggs and sweetener and gradually add the milk mixture, stirring continuously. Pour the mixture into ramekins (about 5), place into a bigger dish (I use a large oval pyrex dish) and fill this bain marie half full with cold water. Bake for 50 minutes or until set.
Stir-fried chicken with peppers and bamboo shoots
4 chicken breasts, cut into strips
2 tablespoons of soy sauce (reduced salt if possible)
2 teaspoons of grated ginger
1 garlic clove, thinly sliced
2 sprigs of mint, finely chopped
2 srigs of coriander, finely chopped
1 green pepper
1 red pepper
3 drops of oil
1 onion, thinly sliced
140g / 5oz bamboo shoots, rinsed and cust smaller
salt and black pepper
Place the chicken strips in dish and pour the soy sauce and ginger over them. Add the garlic, mint and coriander. Put this to one side. (Book suggests covering with cling film and putting in fridge for 2 hours - I have tried both ways, for me the herbs seemed to lose some of their flavour when put it into the fridge, so I don't do this now).
Cook onions and peppers with few drops of oil in pan, add chicken, cook thoroughly. Few minutes before the end add bamboo shoots. Season to taste.
Dukan Bread
1 egg
15g / 1/2oz virtually fat free fromage frais
15g / 1/2oz virtually fat free quark
1 level tablespoon cornflour
1 teaspoon yeast
Be careful not to add any salt.
Preheat oven 200*C / 400F or use microwave.
Mix all the ingredients together and pour them into a rectangular tin measuring 15 x 20cm (6 x 8 inches). It must be at least 5mm (1/4 inch deep), if not use a smaller tin. Bake in the oven for at least 10 minutes, or, if using the microwave, cover with clingfilm and cook on maximum for 5 minutes. Once the bread is cooked, immediately remove the clingfilm and turn it out so that it doesn't sink back into the tin.
I haven't cooked this in the microwave yet. It does look great in the oven but always sinks back down when you take it out. However I love it, looks and tastes like a yorkshire pudding!
Chicken Marengo
4 / 5 chicken breasts
salt and black pepper
2 onions, chopped
2 - 3 garlic cloves
2 tablespoons of white wine vinegar
1 tablespoon tomato puree
2 peppers (any colour) chopped
1 bay leaf
tin of chopped tomatoes
herbs de provence according to your taste
3 drops of oil
Preheat oven 200*C / 400F.
Put oil in pan, brown chicken. Remove, cook onion and garlic in pan for a few minutes.
Put all the ingredients in a casserole dish.
Cook in the oven for 45 minutes to an hour.
Chicken
2 chicken breasts
Quark
Fresh basil leaves
cherry tomatoes
salt and pepper
Preheat oven 200*C / 400F.
Bash the chicken breasts with a rolling pin until flattened a little. Cover a baking sheet with foil and put one chicken breast on foil, cover with basil leaves, top with few teaspoons of quark, slice cherry tomatoes in half and put on top of quark, put few more basil leaves on top of this. Place other chicken breast on top of this. Season with salt and pepper as you build up the layers. Put in the oven to cook.
