I was in a rush so wanted chicken fast. Here’s what I did:
1. Butterfly 2 chicken breasts and pound between 2 sheets of clingfilm until 1 cm thick.
2. Chop 1 clove of garlic and briefly cook with a little oil in a large frying pan.
3. Sprinkle chicken with pepper, salt, dried basil and dried oregano. Place herby side down into hot frying pan. Repeat herb sprinkling on other side. Turn chicken once and dry-fry until cooked through.
4. Just before you take the chicken out of the pan, squeeze over 1/5 a lemon.
EAT! I had a little light mayo with it.
I had this for breakfast with scrambled eggs sprinkled with chives - it was delicious and incredibly satisfying. The batter forms something between an omelette and a pancake, making it perfect to use in the place of bread. Think sandwiching a turkey burger between two small galettes or topping with smoked salmon.
1. In a small jug, mix 1.5tbsp oatbran, 1.5tbsp of FF quark/fromage frais and 1 egg.
2. Either sweeten with 1tbsp of sweetener (for sweet galettes) or a little salt (for savoury).
3. Lightly oil a non-stick frying pan and pour in the batter. Cook for 2-3 mins on each side.
Makes 1 large galette (20cm diameter) or 2 smaller ones. Serves 1.
Eat fresh and hot or wrap in foil and keep in the fridge for up to a week. Freezable.
Source: p.70, Dr. P. Dukan, The Dukan Diet, Hodder & Stoughton, London, UK, 2010
To liven up meat!
Use FF natural yoghurt and mix with 1tbsp Dijon mustard (or to taste) until the consistency of mayonnaise. Add a dash of vinegar, salt, pepper and herbs.
Source: Dr. P. Dukan, The Dukan Diet, Hodder and Staughton, London, UK, 2010.
Tempt your taste buds with a hot and juicy tandoori chicken recipe, served with a cooling dip.
3-4 tbsps natural fat free yoghurt
5 fresh mint sprigs
1 green chilli, deseeded, sliced
Cut deep incisions into the chicken flesh with a small, sharp knife. Place the chicken into a bowl and sprinkle over the salt and the juice of two lemons, massaging into the chicken until well coated.
Whisk the yoghurt and tandoori spice mix in a bowl until well combined. Pour the marinade onto the chicken and massage into the flesh. Cover with clingfilm and chill in the fridge overnight.
Preheat the grill to high.
Lift the drumsticks from the tandoori mixture and gently shake off any excess. Place a wire rack over a roasting tin and lay the drumsticks upon it. Grill for 20 minutes, turning regularly, or until richly burnished and the chicken is cooked through. Add more lemon juice to taste.
Adapted slightly from Simon Hopkinson’s recipe via BBC Food.
Mother fuckin shrimp and broccoli stir fry with shiratake noodles!
My friend told me about these amazing noodles: tofu shiratake. They’re made entirely of tofu so they’re acceptable on Dukan. Also, they taste like freakin pasta. They are awesome. I made a stir fry with shrimp, broccoli, and an egg.
- Marinate shrimp (or other protein) in soy sauce, grated ginger, and finely chopped garlic
- Cook broccoli and 1/3 cup onion with some water and a few drops of sesame oil until broccoli is soft
- Add shrimp with marinade and cook for about 5 minutes
- Rinse the noodles well to remove the fishy taste and dump into stir fry
- Optional: add 1 beaten egg and cook thoroughly with mixture
What’s great is you can use any veggie, any protein, and even do an Italian pasta dish. So many options. If you’re on Dukan, pick up some shiratake noodles NOW!
I need to find these noodles ASAP!
Mussels with white wine
- 2-3 lbs mussels
- 2 shallots, chopped
- 6 cloves garlic, chopped
- olive oil
- fresh parsley
- white wine
- salt and pepper
Heat the olive oil in a large pot and caramelize the shallots and garlic. Deglaze the pan with white wine and throw in some chopped parsley and salt and pepper. I had about 3 lbs of mussels so I added half a bottle. If you’re being really strict on Dukan, use the recommended amount of wine and chicken stock for the rest of the cooking liquid. Make sure the mussels you put in are cleaned, bears are removed, and they are tightly shut. Add the mussels, bring to a boil, and cover the pot. Cook for 10 minutes and enjoy!
I would definitely miss the cream in my moules marinere, but this would still be delicious.
In a jar put 1tbsp Dijon mustard, 5tbsp balsamic vinegar, 1tsp vegetable oil, salt and black pepper. Screw the lid on and shake.
For extra flavour, you may like to add a whole garlic clove to marinate, or some fresh herbs.
Source: Dr. P. Dukan, The Dukan Diet, Hodder and Stoughton, London, UK, 2010
My delicious brunch! If a diet tastes this good, I’m on it for life!!
This morning I made 2 small galettes, rather than one big one. One I used for brunch, the other is in the fridge to cope with later carb cravings!
Galette Wrap with Tuna, Parsley and Capers
Do you miss bread? Want a lunch that is quick, easy and packs well? Try a galette wrap!
- oat bran, 1 1/2 - 2 tblsp (depending on where you are with Dukan)
- fat free fromage frais, 2 tblsp
- egg, 1
- skimmed milk, splash
- lemon juice, yield from 1/4 small lemon
- tinned tuna, 1 can
- fat free fromage frais, 1-2 heaped teaspoons
- capers, 1 tsp
- fresh parsley, small bunch, chopped
- lemon juice, yield from 1/4 small lemon
- Lightly beat together all the galette ingredients until well mixed.
- Cook in frying pan til brown, using 4-5 sprays of light spray oil if necessary.
- In a bowl, mix together all the filling ingredients using as much fromage frais as you wish depending on how moist you like your tuna.
- Spread the filling out on the galette and roll up.
This is basically a tuna mayo sandwhich/wrap substitute! So quick and easy and healthy! All the ingredients are store cupboard so if you are getting cravings or hunger pangs and need something in a pinch then it will save you.
If you worry about cholesterol you can make the galette using egg whites instead of a whole egg.
If you like old fashioned cake donuts, then you will love these protein donuts. I haven’t quite decided on a name for this (if you have suggestions, send them my way!) but after MANY experiments, I think this one is a keeper.
I just ate a delicious bowl of Shakshouka. The recipe is from my favourite food blog, www.poormansfeast.com written by the talented Elissa Altman. Spicy and comforting - it reminded me of goulash soup - perfect for the rapidly approaching Autumn.
1-1/2 tablespoon extra virgin olive oil - I used a few squirts of 1 cal spray instead.
1 teaspoon cumin seeds
1 teaspoon paprika (I prefer Pimenton dulce)
1 medium onion, diced
2 cloves garlic, crushed
1 jalapeno, finely chopped
1 800g can chopped tomatoes
8 large eggs
crumbled feta or for a Dukan friendly option use FF natural yoghurt
chopped parsley, for garnish
1. Heat the olive oil in a large, deep frying pan and add the cumin seeds. Cook until they become fragrant and toasty brown in color, and add the paprika. Stir well, and add the onion, garlic, and jalapeno. Cook over medium heat until the onion becomes transluscent, about 6 to 8 minutes.
2. Pour the tomatoes into the pan, stir to combine, and raise the heat to bring to a boil for 3-4 minutes. Reduce the heat to medium low, cover, and continue to cook for about 8-10 minutes, until the tomatoes have broken down, and the sauce has thickened slightly. Taste for salt and season as needed.
3. Carefully break each egg into the pan, spacing them apart by a few inches. Cover and cook until the eggs are whites are firm and the yolks are cooked, but still a bit soft, around 4 minutes.
4. Serve immediately in deep bowls and top with yoghurt and parsley
Its times like these when I believe Dukan is the tastiest diet ever!