Oat Bran Chocolate Chip Cookies

Oat Bran Chocolate Chip Cookies

A lot of people ask me about life after Dukan.  Well, if I’m going to be honest, I’m perpetually in the Cruise Phase because I gained some of the weight back.  But I think I’ve found a healthy weight that I can live with, and go back to eating healthy carbs, and sometimes a sweet or two!!  Denying yourself from these things after the diet is not going to help you!  So I’ve been coming up with both Dukan-friendly and healthy AD (after Dukan) Dukan Diet recipes.  I hope you can adapt most of these to your diet needs, depending on what phase you’re in.  But my main objective here is to point out how you can go back to eating a more regular diet, sticking with Dukan’s “oat bran every day” motto, and making sure you get those Pure Protein days worked in, weekly.  So, this recipe is for all of you that are AD and want to add healthier carbs, sugars and fats back into your diet.

I made these with real butter.  Let’s phase it, fat is fat.  And butter is natural, not full of chemicals like margarines, and has no trans fats in it.  I used a mixture of whole wheat pastry flour and whole wheat flour, added oat bran, and used a chocolate that has 60% cocoa.  This should be the minimum that you use when baking.  The higher the cocoa, the healthier chocolate can be, with all its healthy antioxidants and zero polyunsatured fats (mono being the best for us!).

So, if you’re past the Cruise Phase and need a sweet for either a cheat meal or you’re further along in the diet, look no further…

OAT BRAN CHOCOLATE CHIP COOKIES

2 sticks of butter (1 cup), room temperature
3/4 cup brown sugar or sweetener
3/4 cup sugar or sweetener
2 eggs
2 t vanilla
1/2 cup oat bran
1 cup whole wheat flour
3/4 cup whole wheat pastry flour
1 t baking soda
1 cup bittersweet, or dark chocolate chips (at least 60% cocoa)

Cream together the butter and sugars until fluffy.  Add eggs, one of the time and blend in well.  Add the baking soda.  Add the oat bran and mix, then the whole wheat flour, and finally the whole wheat pastry flour.  Stir in the chocolate.  Drop teaspoons onto a cookie sheet.  Bake at 375 for 9-11 minutes.  Let cool on a wire rack.

Makes about 4 dozen cookies.

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St. Patrick’s Day Corned Beef Skewers

St. Patrick’s Day Corned Beef Skewers

I’m trying to segue this sight into both a guide for Dukan Diet (DD) recipes AND eating healthy past the diet.  I’ve always had a very healthy diet and cooked with high-fiber products.  I’m going to attempt to show you how to make recipes with complex carbs (and obviously you can leave them out) that are both low-fat AND delicious!  I served this recipe both on whole wheat bagels and skewers.  It worked for everyone and no one even knew it was a diet recipe!!  (Now, this isn’t the leanest or lowest sodium meat choice, so if you’re in the early stages of the Dukan Diet I would refrain from this cut of beef and just cook a nice lean roast-following the rest of the recipe.)  These wonderful skewers were a fantastic treat for my mom and dad out on the boat this weekend at our place in Palm Springs.  Mom enjoyedn hers with a freshly squeezed mimosa!  From my O’Bryan family to yours, I hope you all had a happy St. Patrick’s Day!!

Mom and Dad

ST. PATRICK’S DAY CORNED BEEF SKEWERS

1 4-5 lb corned beef brisket (flat cut is leaner) or top sirloin roast (DD), cooked and cut into 2-inch cubes

Follow the directions on the package of corned beef or roast your beef until desired-doneness (top sirloin roast should take about an hour at 350 in a bit of beef broth or other cooking liquid).  Cube meat and cut each cube in half, almost through.  Stuff a half a teaspoon of sauerkraut inbetween the halves and stick on a skewer.  Serve with sauce.

1 can sauerkraut, well-drained

Corned Beef Skewers

Sauce ingredients:
1/2 cup fat free mayonnaise
1 T tomato paste (DD) or 2 T ketchup
1/4 cup cherry pepper relish or diced cherry peppers (I used one like the link below-just look for sugar or fat, they’re shouldn’t be anything but diced peppers in it)

Mix all sauce ingredients together in a small bowl and refrigerate until ready to use.

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Pork Chops with Beer and Bacon Gravy

Attack Phase, Consolidation Phase, Cruise Phase, Dukan Diet Recipe, Entree, PP, Protein Vegetable, Pure Protein, PV, Side, Stabilization Phase Pork Chops with Beer and Bacon Gravy

Skip the asparagus if it’s a protein day but this combination was fabulous as a Dukan Diet recipe for a protein vegetable day!  I loved the roasted asparagus with the gravy all mixed in.  It was delicious.  The bacon I use has half the fat of frying bacon yourself and you need very little to get the punch of flavor it gives recipes.  There are a few brands and I think one of them has a turkey version, as well.  Sorry I’ve been missing for a while, I’ve been on vacation and in desperate need to focus on healthy eating again!

PORK CHOPS WITH BEER AND BACON GRAVY

2 center cut, boneless pork chops
2 T Real Bacon Bits or 2 pieces of turkey bacon, cooked and crumbled
1 small onion, chopped
1 t cornstarch
1/2 cup light beer
1/2 cup low sodium chicken stock
2 T dried or 2 t fresh parsley, chopped

Season pork with pepper.  Heat a cast-iron skillet over medium-high heat and cook pork in a bit of cooking spray for about 5 minutes a side, or until carmelized and cooked through.  Remove and keep warm on a plate covered with foil.  Add the bacon and onions to the pan and cook for 5 minutes.  Sprinkle cornstarch over the onion and add the beer.  Simmer for 2 minutes, add the stock and whisk another few more minutes stirring in the parsley in the last minute.  Serve gravy over pork.

Spray a bunch of asparagus with a bit of cooking spray and season with salt and pepper.  Roast on a foil-covered sheet pan at 450 for about 5-7 minutes while pork is cooking.

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Grilled Red Snapper

Grilled Red Snapper

So, my neighbor and I had never grilled an entire fish before so we decided that there’s no time like the present!  Obviously, it was easy to make a Dukan Diet recipe out of it since it’s just grilled fish!  So I came up with a marinade for it and we gave it a shot.  While this was not my favorite way to eat fish, (I think I would’ve liked it if the fish was a LOT bigger), it was delicious.  The bones were too small and plentiful  because the size of the fish wasn’t that big.  Next time…a much bigger fish and you just throw the whole thing on!  Again…thanks to Santa Monica Seafood for the freshest fish on the planet, other than fishing for it yourself!

Grilled Red Snapper

GRILLED RED SNAPPER

1/2 t olive oil
1/2 t Dijon mustard
2 t lemon juice
1 t fresh ginger, minced
2 cloves garlic, minced
1/2 t turmeric
1/2 t chili powder
1/2 t cumin
1/2 t salt
1/4 T cayenne pepper
2 whole 1 lb red snappers, cleaned and de-scaled

Combine all the above ingredients, down to the snapper, in a small bowl.  Cut a pocket into each side of the fish, near the bones and run marinade all over the outside and inside of the fish.  Place fish in a bowl and cover with plastic wrap.  Refrigerate for an hour.  Meanwhile, prepare your grill.  The fish should only take about 4 minutes per side over direct, for this size.  Adjust the grilling time depending on the size of the fish.  I served removed the heads after grilling and served the entire fish on a platter.  Once you cut open the fish you can serve smaller pieces.

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Salmon Patties with Red Pepper Sauce

Salmon Patties with Red Pepper Sauce

Skip the sauce if you’re looking for a Dukan Diet recipe for the Attack phase or Pure Protein day.  These were delicious.  I used fresh salmon but it’s not necessary.  They’re awesome by themselves or with the sauce.  And the sauce would be fabulous on lots of things!  I may try roasting chicken in the leftover sauce I have!

SALMON PATTIES WITH RED PEPPER SAUCE

1 can salmon, drained well or 1/2 lb fresh salmon, finely chopped
1 egg, whisked well with a fork
1/4 cup oat bran
2 T onion, finely chopped
1 clove garlic, finely minced
salt and pepper

Mix all ingredients in a small bowl and form two patties.  Grill in a grill pan with a bit of cooking spray for 5-6 minutes per side.  Serve with sauce

FOR THE SAUCE

1 jar of roasted red peppers
1 eggplant, cubed
1 small onion, chopped
3 plum tomatoes, chopped
2 T tomato paste
2 cloves garlic, minced
2 T dried parsley
salt and pepper

In a saucepan add all the ingredients plus a half a cup of water.  Cook, covered, over low head for 45 minutes or until all vegetables are soft (you may have to add water if sauce gets too thick).  Remove from heat and let cook for 20 minutes.  Lightly chop the sauce in a food processor until sauce is chunky.  Reheat or serve at room temperature over salmon.

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Cesar artichokes

Cesar artichokes

I always get my delivery of fresh farm for you and you never know what they will do!  This week they brought beautiful artichokes and lawyers.  Tom has had the pleasure of eating creamy super lawyers yesterday but I've been everywhere artichokes last night.  Think, how can I make a recipe Dukan diet off of them, I came up with a Caesar-free oil for them which was absolutely delicious dressing.  A fresh lemon, some garlic and Dijon, and you have a very tasty dressing, a little garlic, for these little wonderful vegetables.  If you need advice on how to prepare an artichoke cooked in steam, you can go to my previous post steamed baby artichokes.  The only difference in these small, is that you will need to remove a portion of the Interior difficult "choke" (the fuzzy part in the Middle above the delicious heart).  Here is a great article on how to prepare and eat an artichoke.  Steam for approximately 30-45 minutes, depending on what size are yours.  Mine were very low, so I need only about 25 minutes.  Enjoy!  And don't be afraid to make these if you never have.  They are worth!

CESAR ARTICHOKES

2-4 artichokes, trimmed and steamed
juice of half a lemon
1 large garlic clove, minced
1/2 cup Dijon mustard
1/2 t red wine vinegar
coursely ground pepper

Steam your artichokes.  While they are in the steamer, combine all ingredients in a small bowl.  Once you cut inside the choke, drizzle dressing over them and serve warm.

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Eggplant and garlic beef

Eggplant and garlic beef

Sorry I was a bit AWOL.  I had some international meetings in my Office and had no time to write or eat diet recipes Dukan.  Ugh.  I have some shots do, both on the site with my diet.  So, last night I got back on the right track.  It took a few hours to break down lean beef, but it was well worth the wait.  It was tender and delicious.  Hope you all time to try it!

EGGPLANT AND GARLIC BEEF

1 lb. of extra-lean ground beef, such as top sirloin, cut into cubes
1 small onion, sliced
1 eggplant, cut into cubes
1 box 8 oz tomato sauce
6 cloves garlic, minced
1 chili chipotle and adobo of T (optional) 2 sauce
8 oz of water

Fry the onion and beef in a saucepan heavy until the meat is browned.  Add the tomato, garlic, chipotle sauce if you use and half water.  Cook, covered, for 2 hours, adding water.  Add the Eggplant and continue to Cook, covered for another 30 minutes.

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Chicken BLT Wraps

Chicken BLT Wraps

I was craving a BLT last night so I stopped by the market and bought a rotisserie chicken and added bacon and tomato to a simple chicken salad.  Wrapped it all up in a lettuce leaf and I had a perfect Dukan Diet recipe!  I had a fresh avocado that I served for Tom and he absolutely loved it!  It’s only for Consolidation and Stabilization but avocados are such a great source of natural fat and vitamins.  I can’t wait for lunch today–it made for some awesome leftovers.

CHICKEN BLT WRAPS

1 chicken breast, cooked and cubed (I used a rotisserie chicken from the market)
2 plum tomatoes, seeded and chopped
2 pieces turkey or regular bacon, cooked and chopped
1/3 cup fat free sour cream
1 T each, fresh parsley and basil, chopped
coursely ground pepper

Chicken BLT Wraps

Mix all ingredients together in a small bowl and serve with lettuce leaves.  Makes great leftovers for lunch!!

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Steak And Pumpkin Quiche

Steak and Pumpkin Quiche

Dukan Diet recipes are simple when you keep the ingredients ever-changing and change-up the combinations a lot.  I had leftover steak from the night before so this was a simple “look in the refrigerator and see what I can come up with” recipe.  If you can’t find fresh pumpkin you can swap for bell peppers, zucchini or any other veggie you like.  Broccoli and cauliflower would be great too.  I find that if I cook extra protein I can make 2-3 different things with it.

STEAK AND PUMPKIN QUICHE

Steak And Pumpkin Quiche

2 cups pumpkin or squash, steamed in microwave until almost soft
1 green mild green chili, chopped
1 cup leftover filet, cubed
1/2 cup fat free cheddar
2 T Parmesan cheese, shredded
6 eggs, whisked well
2 T fat free milk

Whisk the egg and milk until well blended.  Spray a small casserole with a bit of cooking spray.  Place the first 6 ingredients in the dish.  Pour egg mixture over the steak and vegetables.  Season with salt and pepper and bake at 375 for 35-40 minutes.

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Lemon Cheesecake

Lemon Cheesecake

The lemon cream is fabulous on toast, if you get bread Dukan.  Just Cook the custard a little less and refrigerate until you are ready to use.  I made this the other night, when we had the lemon chicken.  I asked Tom if he liked it and he thought it was delicious.  I told him it was one of my Dukan diet recipes, and he was shocked!  I hope you enjoy it as much as he did!

LEMON CHEESECAKE

juice and zest of 1 lemon (or about 1/3 cup)
¾ Cup sweetener
3 Eggs
2 Cups fat free cream cheese
3 Cups fat free cream safe
1/2 t vanilla
1 sweetener t

Whisk together first three ingredients.  In a double boiler (or a meeting of bowl over a saucepan of simmering water), continually whisk ingredients until it thickens, about 3-5 minutes.  Stir continuously, or you'll have scrambled eggs!  Once thickened, remove from the heat and stir the cheese cream.  Pour into two small ramekins and set aside.  Mix the cream safe, vanilla and softer in a small bowl and pour half of the mixture on the two ramekins of custard.  Bake at 350 for 10 minutes.  Let cool and refrigerate at least a few hours or overnight.

2 Portions

Diet Dûkan pure protein recipes

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Baked pasta

Baked pasta

Seriously... cooked pasta, a Dukan diet recipe?  A diet?  If you can find Shirataki noodles, you can have pasta.  And look, I would.  I just took this out of the oven, and I'm not sure I'll wait for Tom to go home.  I love tomatoes and all that lycopene is just screaming in good health.  And some lean protein and a little cheese... it is pretty close to reality for me.

BAKED PASTA

I did not wait

1 onion, chopped
3 sausages of Turkey, removed from the case or 1/2 pound ground sirloin
3 cloves garlic, sliced
1 can 15 oz whole tomatoes
1 box 8 oz tomato sauce
1 14 oz can Basil and oregano diced tomatoes, drained
2 T tomato paste
1 cup Splenda
1/2 cup fresh basil leaves, chopped
parsley dry t 1/2 or 1 T fresh, chopped
Shirataki 2 packages angel hair (link below to amazon.com if you can not find them locally!)
1/2 cup of free mozzarella cheese, part-skim or fat, grated
2 Cups grated Parmesan cheese
salt and pepper, and red pepper flakes

Preheat the oven to 375 °. Smear a dish with nonstick cooking spray.

Add the onion and sausage in a pan and cook for 5 minutes. Add the garlic and cook another minute. Add the tomato sauce and it works well.  Add the whole tomatoes and their juices, breaking up tomatoes with a wooden spoon. Add tomato sauce, Splenda, salt and pepper. Simmer for 20 minutes.

Remove the Pan from the heat. Stir in the tomatoes and of Basil and parsley.

Drain the noodles well. Let them cook for five minutes, drain and transfer to a large bowl. Add half of the sauce in a bowl with noodles. Stir to coat well. Pour the noodle mixture into the dish. Garnish with remaining sauce and sprinkle with cheese.

Bake at 375 ° for 20 to 25 minutes, until the bubbly and lightly browned. Cool for 10 minutes.

For 6 persons

Protein vegetables Dukan diet recipes

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Lemon chicken

Lemon chicken

Inspired by my weekend in Palm Springs.  Lemons are a plenty!  Stay tuned for the dessert, I've done tomorrow! One of my favorite this year Dukan diet recipes!

LEMON CHICKEN

6 pieces of chicken, boneless, with skin (you can remove the skin after) 3 cloves garlic, rough chopped
1 T dried Basil
2 T. dry parsley
juice and zest of 1 lemon
a few lemon wedges to serve

Lemon chicken

Mix the garlic, spices and lemon in a small bowl.  Pour over chicken in a large resealable bag and marinate in the refrigerator for 2 hours.

Lemon chicken

Place chicken and marinade in a small saucepan.  Bake at 425 for 50 minutes.

Lemon chicken

Decant the liquid from chicken in a resealable bag.  (it's really easy if you put the bag in a tall glass).

Lemon chicken

Then let the liquid settle.  Once you have done this, in the sink, quickly cut off the end of the plastic bag and let the liquid pour into the glass and pour the fat into the sink with hot water.

Lemon chicken

Serve the chicken with a little juice.

For 4 persons

Diet Dûkan pure protein recipes

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Mexican Super spicy meatballs

Mexican Super spicy meatballs

I know, I know... over meatballs.  But I needed a good recipe of yesterday who wanted to keep me on track.  Oh my God, they were spicy (easy to make them less!) and delicious!  I ate a whole book.  Well... as long as you follow the diet, biting!

MEXICAN SUPER SPICY MEATBALLS

ground Turkey 1 1/4 lb
1/2 cup oak bran
1 egg
1 jalapeno, chopped
1/2 small onion, chopped
six slices of spicy, chopped carrots (I found mine by the cheese in the refrigerated section, but you can find canned salsa too!)
2 string cheese lite, chopped
1 Cup sauce adobo a can of chipotle peppers
1/2 cup fat free cheese
1 t salt
1/2 cup ancho chili powder
1/4 cup coriander, chopped

Mix all ingredients by hand, careful not to handle too.  Make 4 dozen small meatballs and bake at 400 for 15 minutes.  Remove and brush with Sauce Chipotle-Maple on them and cook for another 5 minutes.  Serve with additional sauce.

SAUCE CHIPOTLE-MAPLE

1/4 cup sugar free maple syrup
1 4 oz can of chipotle peppers

Pulse in a food processor or blender until blended and pieces are missing.  Save the extra sauce in the refrigerator.

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Italian chicken

Italian chicken

The chicken was incredibly moist and flavorful.  Yet once again, I went my closet and looked to see what I had in it.  Who would have thought I had a recipe Dukan diet at my fingertips, but this combo is definitely a keeper.  The dry salad dressing mix was the perfect combo of flavor and a bit of pepper.  Obviously the olives are not easy first phase but Tom really like so I felt like I needed to give him a treat!  Enjoy!

CHICKEN ITALIAN

Italian chicken

1 box of 8 ounces of tomato sauce
1 small onion, sliced finely
1 15 oz can diced two artichoke hearts, in water
1 package dry Italian salad dressing mix
1/4 cup of water
(I put a can of 8 oz of olives in mine for Tom - they are easy to spot!)
6 pieces of chicken on the bone, skin removed

Italian chicken

Mix all ingredients but chicken, in a small bowl.  Pour the half of the mixture in a casserole, top with chicken and the rest of the mixture.  Bake at 375 for 50 minutes.

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Turkey Reuben burgers

Posted January 10, 2013 by janice Turkey Reuben Burgers

So, here are the ingredients that I had in my fridge last night.  And this is what I came up with.  Sometimes it is as simple as that.  What can I do with what I have.  Tom tell me, "we don't have any food in the House", but I always beg to differ.  I can always find something.  And I think that I have come up with this time, is a keeper.  I would like to make these at any time!  I hope you enjoy...

TURKEY REUBEN BURGERS

1 lb. ground Turkey
1 egg
1/4 cup oat bran
1/2 cup grated fat free mozzarella
1/2 cup sauerkraut

Russian dressing
1/2 cup fat free sour cream
sweetener t 1/2
6 mini pickles or gherkins gherkins, chopped finely (be sure that whatever you use has no sugar!)
1 t tomato paste

Combine the Turkey and the egg with your hands, careful not to handle too.  Season with salt and pepper.  Form 6 patties and cook in a cast iron frying pan or skillet, sprayed with a bit of cooking spray.  The first side should take about 5 minutes, flip and place 1/5 of the cheese on top of each Patty.  Cook the second side until fully cooked, about 5 minutes more.  While those who cook, fully empty your sauerkraut and mix all dressing ingredients.  Serve burgers with a bit of sauerkraut on top and the dressing on the side.

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Chicken soup

Posted January 8, 2013 by janice chicken soup

Dinner last night.  Lunch today.  Tom had 3 bowls last night!  You make your own broth in a very short time, and it is well worth it.  It is soooooo much better than the shop bought and you can control the sodium!  I also cooked twice the amount of chicken, half for the deleted tonights dinner and proceeded to the recipe.  You can add any seasonings you want your broth, but I like mine really simple.  I hope you enjoy!

CHICKEN SOUP

4 pieces of chicken, bones and skin
2 carrots, large axes
2 stalks of celery, large axe
6-7 sprigs fresh parsley
14 cups water
1 onion, quartered
4 carrots, cut into 2.5 cm pieces
2 cups of cauliflower bouquets
2 cups of fresh, rough kale stems removed and chopped

Place first 6 ingredients in a large soup pot.  Porter bring to a boil, lower and simmer, covered, for 1 hour.  Strain stock, reserving only the chicken.  Season with salt and pepper.  Remove the chicken from the skin and bones and shred with two forks.  Return chicken to pot and add the cabbage and carrots.  Simmer for 20 minutes, covered.  Remove the cover, add the cauliflower and cook until the cauliflower is tender, about 10 minutes.  Serve.

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