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My Dukan Recipes

As per my previous post about my Dukan journey ‘Attack Attack, Dukan Part 1’, I have found eating within the limitations of the diet to be a challenge because of the restricted list of allowed foods, particularly on protein-only days. Most of the official recipes to be found either in the book or on many websites sound, to the enthusiastic cook, unappetising to say the least and are often from the ‘vegetarian-sausage’ school of thinking (most definitely not my school). If I can’t eat cheese I don’t want to eat fake cheese made of cheese substitute – I want to eat something else instead, something natural and still delicious. I don’t want my cooking to revolve around non-fat quark, low-fat bouillon and cornflour. Yuk. To be fair though the recipes in The Dukan Diet book are not too bad compared to a lot of the ideas to be found on-line but I’m yet to follow any, preferring to make it up as I go along.

So far I’ve come up with a few suppers worth cooking a second time and those will make it to this page so any of you mad enough to be following the same path of Dukanized righteousness can try them for yourselves and hopefully go to bed satisfied after eating them!

Here goes…

My ‘dukan-friendly’ quick asian chicken

Quick Asian Chicken

Ingredients (serves 2):

  • 450 g skinless and boneless chicken; breast or thigh or a mixture
  • 2 shallots
  • 1 thumb-size piece of ginger
  • 2 cloves of garlic
  • 1 red chilli
  • 4 spring onions
  • 2 tbsp light soy sauce
  • 2 tbsp mirin (rice wine vinegar: rice = not allowed / vinegar = allowed, so I figure a little is ok!)
  • 1 tsp dried chilli flakes
  • a large handful each of fresh basil, coriander and mint, roughly chopped
  • 1 lime – juiced

Fresh ingredients

Method:

Cut the chicken into thin strips, finely chop the shallot, garlic, ginger and chilli, and cut the spring onions into 1cm pieces.

Using kitchen paper smear a tiny bit of oil round the inside of a saute pan to which you have a lid, then gently fry the shallot, garlic, ginger and chilli for a few minutes until it has softened a bit. You must stir frequently to prevent burning on the dry pan. Now add the dried chilli and the chicken and toss about for 1 minute until the chicken has turned opaque.

Add the soy and vinegar, give it all a stir, then put the lid on and steam for 2-3 minutes or until the chicken is just cooked through. If it is looking too dry add a splash more soy or a tablespoon of water.

Take off the heat, add the lime juice and stir through the herbs so they wilt like spinach. Serve immediately in deep bowls and eat with spoons.

The chopped aromatics

Gently dry-frying

Loads of herbs

Chuck in the herbs

Quick Asian Chicken

The Dukan Breakfast Galette

Ingredients (serves 1):

  • 1.5 tbsp oat bran
  • 1.5 tbsp non fat fromage frais
  • 1 whole egg
  • good pinch of salt
  • one slice of lean ham and a couple of cherry tomatoes for the filling

Method:

In a bowl combine the oat bran, fromage frais and the egg and season with salt.

Lightly spray a non-stick pan with a low-fat cooking spray, or swipe it with a bit of oil on kitchen paper. I don’t have a good non-stick pan so I lined a frying pan with a circle of greaseproof paper and when the galette was cooked underneath, I put another piece on top of the pancake and turned it over to cook the other side. So if your pan is too sticky you can always try this method!

Heat the frying pan to a medium/high heat, pour in the mixture and fry on each side for a couple of minutes till slightly golden and crispy at the edges.

Thinly slice the ham and tomatoes, season with salt and roll up inside the galette. Today was my first go at the galette and I’m definitely going to make it again, but next time I’ll top it with a poached egg aswell!

Oat bran, fat free fromage frais, and an egg!

Our ingenious frying method!

And breakfast – the ham and tomato Dukan galette. Ta Da!

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