The Dukan Diet secrets

Monday, March 3, 2014

Adapted From Mario Batali’s Eggs In Hell

I loved this Dukan Diet recipe so much I decided to repost it today and make them for Sunday breakfast! I highly suggest this recipe, Thanks again Karibeth!!

Eggs In Hell

Karibeth Dietdukan shared this on Facebook and I thought I’d take it and adapt it a bit more by adding a bit more protein to it. You obviously don’t need the meat, but it makes it that more Dukan friendly! Thanks Karibeth–i LOVED this dish. I’m going to be making it again this weekend!

EGGS IN HELL

1/2 onion, chopped
1/2 red bell pepper, chopped
6 garlic cloves, minced
1/2 lb ground turkey, sirloin, lean pork or turkey sausage
1-2 t hot chile flakes
28 oz tomato sauce
8 large eggs (you can always leave the yolks out if you can’t have them)
1 t Parmesan cheese, shredded (per serving)
Shredded basil (optional)
Salt and pepper

Eggs In Hell

Add the chopped onion, pepper, garlic, ground meat and chile flakes to a skillet and cook until browned, about 8 minutes. Add the tomato sauce and bring to a boil. Lower the heat to a simmer and carefully crack the eggs one by one into the tomato sauce. Season with salt and pepper. Cook until set as desired. Anywhere from 6-10 minutes. I put mine under the broiler and they were done in about 4-5 minutes. Remove the pan from the heat and sprinkle with cheese and some shredded basil. Allow to cool 3-4 minutes.

You can serve this as is, or over shirataki noodles or spaghetti squash.

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PIZZA!!

Pizza

So, the first issue with pizza is the crust. Obviously we can’t make a traditional crust. So, yesterday when i was making my tacos, I just made more of the cauliflower “tortillas” and saved them for tonight’s dinner! Pizza!! The second thing you have to find is a pizza sauce that doesn’t have sugar in it. If all else fails, get some tomato paste, add a little bit of water and season with salt, pepper and oregano. Top it with all your favorite vegetable and meat toppings you wish, a small bit of lite mozzarella cheese, and you’ve got yourself a crave-busting Dukan Diet recipe. I’m not going to lie and tell you the crust gets super crusty and it’s JUST LIKE pizza, but the flavor is all there. You won’t be disappointed.

Pizza

PIZZA

1 large head of cauliflower, cut into florets and then chopped finely in a food processor
2 eggs
2 T oat bran
2 T Nutritional Yeast, optional (if you can find it, it really gives the tortillas a nutty flavor)
a dash of cayenne pepper
salt and pepper

Microwave the cauliflower for about 2-3 minutes. Remove from bowl and squeeze through cheesecloth, until cauliflower is as dry as you can get it. Return it to the bowl and add the rest of the ingredients, mixing well with a spoon. On a parchment-paper-lined cookie sheet, drop 6 equal sized dollops of mixture and spread out with the back of your spoon. Bake at 375 for 10 minutes, flip, and bake another 5. Remove and cool on a wire rack.

Pizza

I sprayed the bottom of my crust with cooking spray and placed it on a cookie sheet. Then I topped my pizza with a couple tablespoons of tomato paste, mixed with a teaspoon of water and seasoned with salt, pepper and oregano. Then I finely diced jalapeno and red pepper and loaded it on. Then a couple tablespoons of lite string cheese, shredded, and a quarter teaspoon of Parmesan. Bake at 425 for about 10 minutes. Delicious–Enjoy!

Pizza

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Wednesday, March 27, 2013

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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Tuesday, March 26, 2013

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

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

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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