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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