Favourite Dukan Recipes

Goji berry gallete

1 tbspn Goji Berries (Soak for few minutes in a little hot water and vanilla essence)

1 Egg

2 tbspn Quark / FF Greek Yoghurt

1 tbspn Wheatbran

2 tbspn Oatbran

1 Tbspn Sweetener

Mix everything and put into a non stick frying pan, cook both sides. Wait until crust forms on one side before turning or it gets a bit messy!

 

Check out Julee’s site for the pizza base recipe.

Tomato sauce Recipe

Pack of tomatoes. Cut the tomatoes in half and place on a baking tray with a few sprigs of rosemary, a few garlic cloves and a drizzle of olive oil.

Grill under the tomato skins start to blacken. Should take 5 – 10 minutes. Take out of oven and remove tomato skins.

Remove the rosemary, and transfer the tomatoes, garlic and oil to a pan. Add a good handful of fresh basil / 1 tspn or so of dried basil. A good slosh of balsamic vinegar.

Whack the heat up and reduce the sauce until its the right consistency for a pizza topping. Stir regularly, you dont want it sticking to the pan. It tasted almost like a sweet tomato chutney. Next time I think I’ll add onions to the mix.

This would also be great as a meat accompaniment on veg days.

P.S. My base turned out a bit wonky because I tried to turn it too soon, make sure you give it a good few minutes before attempting to turn. Plus my 8 month old ‘Dukan pan’ isn’t as non stick as it once was! I call it my Dukan pan because I bought it specifically for my Dukan Galettes!!!! LOL. :)

 

I also tried the soft rolls/oopsie rolls again! Much better. I made them smaller, the recipe said to make 6, I made 9. They were a much better consistency, I prefer them a bit drier and more crumblier. Originally from the Dukanitout website (link above for recipe).

 

Ginger & Rhubarb Delight!

Ingredients
2 tbspns oatbran
1 tbspn sweetener
2 tbspns fat free greek yoghurt or quark
1 tsp baking powder
1/2 tsp ground ginger
1 egg white
I also used 1 tbspn of wheatbran but this is optional, I think it would probably be a shorter texture without it.
Mix everything together and place in a decent non-stick pan to cook (medium to low heat) Spray with cooking spray if you like. Give it a good few minutes before turning, probably 4 – 5. It will be almost cooked through at this stage, so when you turn it in the pan, the other side won’t need as long, maybe another minute.
Pre-heat your oven to 190° C / 375° F.
Place in oven directly on rack, takes about 7-8 minutes on each side, should be nice and crispy.

cooked base, fresh out of the oven. (with a bite missing!)

The final thing! I served mine with 100g fat free greek yoghurt and 50g cooked frozen rhubarb. YUMMY.

 

Kofte / Tzatziki

Another great Dukan friendly recipe from Melliee over at Ponderosity. She also has a great Tzatziki recipe to accompany the Kofte. I ran out of Fat Free Greek Yoghurt so haven’t tried it yet, but I WILL as it would be great with these. They were delicious, lovely subtle flavours. I oven cooked mine but I would pan fry them next time I think.

 

Dukan oatbran toast..… Great recipe.

2 tbspn Oatbran

1 tbspn Wheatbran (optional)

1 egg / 1 egg white

1/2 tsp baking powder

2 tbspn quark or fat free greek yoghurt

Mix everything together / put in microwavable container. Cook on full power for 3 minutes, take out, turn over and put back on for 1 minute. Leave to cool for minute or so. I cut mine in half, for 2 slices of toast. Put in toaster until done to your liking.

**My microwave is 700w. The container I used is 5″ x 5″ (12.5cm).**

Recipe is from both Sheisred.com / dukanblogging.blogspot.co.uk (slightly different but essentially the same recipe).

 

Julee’s (Dukantopia) Pan seared garlic noodles

 

From Livin La Vida Low carb – Shiritaki rice pudding

 

Mexican Cauliflower Rice – I used a combination of 2 recipes, the main difference being how the cauliflower was cooked, one cooked it in the microwave whereas the other cooked it in with the recipe using stock, after trying both I would definitely cook the cauliflower using the stock, it adds so much more flavour to the dish.

 

Spicy sweet chilli sauce a great addition to meat on PP days

 

Julee’s (Dukantopia) Chilli

 

Chicken with Creamy onion/mushroom sauce

Pan fry the needed amount of chicken breasts in a little olive oil until golden on both sides.

Sauce – pan fry onions / mushrooms (PV day) in little olive oil until cooked. Remember the more colour you get on your onions, the darker the sauce will be and the more flavour.

Make up one cup of stock using powder/cube and add to onions. Add one cup of fat free sour cream. Stir together. Bring to boil and then reduce to a medium heat, simmer until sauce thickens to your desired consistency. Season with pepper, your stock powder / cubes should provide all the salt you will need.

The great thing about this recipe is you can make as much or as little as you want, all you have to do is adjust the amount of ingredients. A totally fool proof recipe which is great for me. :)

 

Recipe I want to try – New York Bagels

 

Hearty Breakfast
2 tbspn oatbran
1 tbspn sweetener (or according to taste)
3/4 cup of milk
2 eggs beaten

Soak oatbran with milk, sweetener and any other flavourings you
like for about 5 – 10 minutes. (I didnt do this the first time and some
of the oatbran was still uncooked.)
Beat eggs and mix everything together.
Put all the ingredients in a pan over heat, stir continuously so it doesnt
scramble.
Only takes a few minutes to thicken up, when it starts to get thicker I
took it off the heat so the eggs didnt overcook.

This is really filling and a great way to get an early protein boost into your day! Helped me through a few rough PMS days!!!! Found this recipe on mydukandiet.com.

 

Jelly Mousse

1 tub quark
1 tspn sugar free jelly crystals

Put jelly crystals in a bowl and gradually mix with boiling water (maybe 1 or 2 tbspns, just enough to dissolve crystals). Add quark and whisk (this aerates the mousse making it slightly lighter). Put into ramekins, makes 3/4 good portions.

I found this recipe on one of the forums, can’t remember which one, sorry! Its great, tastes sweet and creamy! Delicious and simple.

 


Dukan Gateau Au Chocolat
4 large eggs
Dash of nutmeg (optional)
2 – 3 tbspn Sweetener
2 tbspns Semi Skimmed Milk

Beat egg yolks with sweetener and cocoa.

Gently add egg whites and beat until there is a smooth mixture,
then add the milk and nutmeg.

Pour into oven proof dish and bake. Cooking time 15 – 20
minutes.

Pre-heat oven to 180C / 350F / Gas 4.

Recipe found at Dukandietrecipes.co.uk.

**I assumed that the egg whites were to be whisked to stiff peaks
but the recipe doesn’t specify. Another thing I found was you
may need to add more sweetener – mine seems to lose its
sweetness when baked. You know yours!**

 

Butternut Squash Mash
1 butternut squash
1 onion
2 cloves of garlic
3/4 sprigs of thyme
sprinkle of chilli flakes
2 teaspoons of cumin
bouillon stock powder 1 tsp / stock cube of your choice
pepper
dessert spoon of quark
splash of skimmed milk

Cut b/nut squash into chunks and place in a large pan. Add bouillon stock, cumin, chilli flakes, thyme, pepper. Add enough water to cover and boil until soft (approx 20-30mins). Drain water, add quark / milk if desired, then mash-mash-mash. (I added the dairy to cut through sweetness of b/nut squash).

In seperate pan, fry off the onions and garlic, set aside. (You can finely chop or leave chunky, I used them to add some texture to mash as I didnt want it too smooth).

Mix mash and onion/garlic mix and serve. Great with turkey/pork/chicken!

Next time I may add the thyme after cooking, as it lost somewhat of its flavour. As with all my recipes, I tweak them as I go along, so feel free to taste and tweak until it matches your palate.

 

Onion Crackers

1 egg white
2oz FF cream cheese (quark) or 2 Laughing cow extra light cheese triangles
2 tbspn cornflour / cornstarch
1 tspn baking powder
pinch of salt (optional)
– you can add any flavouring you want, garlic granules, onion salt / powder / oregano / sweetener / cinnamon / nutmeg / ground ginger / unsweetened cocoa

Preheat oven 176C / 350F. Take 20 – 25 minutes to cook, start turning golden brown.

Beat everything together until creamy, spray a cookie pan with cooking spray, put one spoonful on and spread out a little with the back of a spoon. You can do as many / as few as you want, I generally make 6.

 

Chocolate Oatbran Muffins

Preheat oven 170C, cook for 18 – 25 minutes, check after 18mins. I dont let mine cool down too much after baking, put them into tupperware after few minutes, may look like they are getting soggy but moisture in container keeps them fresher for longer. Mine last about 3 days if I eat 4 per day (this would also be your oatbran serving for the day). Wheatbran allowance is 1 tbspn per day.

11g baking powder
30 – 35g unsweetened cocoa powder
2 eggs
6 tbspn Oatbran
2 – 3 tbspn wheatbran
6 – 10 tbspn sweetener (mine isnt very sweet so I need to add more – adjust to taste)
One cup of milk (I use about 3/4 cup)

Mix all the ingredients (except milk) into paste, add milk slowly, incorporate all milk, (looks runnier than normal cake mix) then pour into muffin cases, silicon / paper, if using metal trays would need to grease trays as you usually would.

 

My bolognaise

800g – 1kg lean mince beef
2 onions
4-5 cloves of garlice
2 peppers (any colour)
2 – 3 carrots (chop in small chunks and pre-cook)
few tspns onion powder
few tspns sweetener
few blobs of tomato puree
can of chopped tomatoes
400-500g passata
splash of balsamic vinegar
2 tspns bouillon powder / 1 stock cube – shouldn’t need to add more salt
pepper
mixed herbs to taste

Cook off mince in pan, drain excess fat / liquid. (Dont overcook, take off heat as soon as meat is browned) Should take about 10-15 minutes.
In seperate pan, brown onions, garlic, peppers. Add all other ingredients to this pan to make the sauce, simmer for about 20 minutes. Its very much a taste as you go recipe, add more or less of any ingredient to suit your tastes.
Put contents of both pans into same pan and heat if eating immediately. If preparing it for later, reheat before serving.

 

Thick Courgette Soup

4 large courgettes
1 onion
1 carrot
1 swede
1 stock cube

Wash, peel and cut the vegetables into large pieces. Put in a tall pan, add stock cube and cover with water. Cook for 20 – 30 minutes. Puree using a blender to obtain a thick smooth soup. Serve hot.

 

Tandoori Chicken

4/5 chicken breasts
Pot of fat free natural yoghurt – approx 500g
2 – 3 tablespoons of tandoori spice mix (to taste)

Put yoghurt and spices into bowl, mix. Add chicken and stir well until all chicken coated. (I score the chicken breasts with sharp knife so marinade can get into meat). Leave in the fridge overnight / few hours at least.
Put chicken on foil lined baking tray, I pour any yoghurt mixture left in bowl over top of chicken. Put in oven for 40 – 45 minutes, 200*C / 400F.

 

Caramel Custard

1 pint skimmed milk
3 eggs
3 tablespoons sweetener
1 tablespoon of Dukan Caramel flavouring / 1 teaspoon of instant coffee / any flavour of your choosing

Preheat oven to 140*C / 275F.
Boil milk and flavouring of your choice together. Beat the eggs and sweetener and gradually add the milk mixture, stirring continuously. Pour the mixture into ramekins (about 5), place into a bigger dish (I use a large oval pyrex dish) and fill this bain marie half full with cold water. Bake for 50 minutes or until set.

 

Stir-fried chicken with peppers and bamboo shoots

4 chicken breasts, cut into strips
2 tablespoons of soy sauce (reduced salt if possible)
2 teaspoons of grated ginger
1 garlic clove, thinly sliced
2 sprigs of mint, finely chopped
2 srigs of coriander, finely chopped
1 green pepper
1 red pepper
3 drops of oil
1 onion, thinly sliced
140g / 5oz bamboo shoots, rinsed and cust smaller
salt and black pepper

Place the chicken strips in dish and pour the soy sauce and ginger over them. Add the garlic, mint and coriander. Put this to one side. (Book suggests covering with cling film and putting in fridge for 2 hours – I have tried both ways, for me the herbs seemed to lose some of their flavour when put it into the fridge, so I don’t do this now).
Cook onions and peppers with few drops of oil in pan, add chicken, cook thoroughly. Few minutes before the end add bamboo shoots. Season to taste.

 

Dukan Bread

1 egg
15g / 1/2oz virtually fat free fromage frais
15g / 1/2oz virtually fat free quark
1 level tablespoon cornflour
1 teaspoon yeast

Be careful not to add any salt.

Preheat oven 200*C / 400F or use microwave.
Mix all the ingredients together and pour them into a rectangular tin measuring 15 x 20cm (6 x 8 inches). It must be at least 5mm (1/4 inch deep), if not use a smaller tin. Bake in the oven for at least 10 minutes, or, if using the microwave, cover with clingfilm and cook on maximum for 5 minutes. Once the bread is cooked, immediately remove the clingfilm and turn it out so that it doesn’t sink back into the tin.

I haven’t cooked this in the microwave yet. It does look great in the oven but always sinks back down when you take it out. However I love it, looks and tastes like a yorkshire pudding!

 

Chicken Marengo

4 / 5 chicken breasts
salt and black pepper
2 onions, chopped
2 – 3 garlic cloves
2 tablespoons of white wine vinegar
1 tablespoon tomato puree
2 peppers (any colour) chopped
1 bay leaf
tin of chopped tomatoes
herbs de provence according to your taste
3 drops of oil

Preheat oven 200*C / 400F.
Put oil in pan, brown chicken. Remove, cook onion and garlic in pan for a few minutes.
Put all the ingredients in a casserole dish.
Cook in the oven for 45 minutes to an hour.

 

Chicken

2 chicken breasts
Quark
Fresh basil leaves
cherry tomatoes
salt and pepper

Preheat oven 200*C / 400F.
Bash the chicken breasts with a rolling pin until flattened a little. Cover a baking sheet with foil and put one chicken breast on foil, cover with basil leaves, top with few teaspoons of quark, slice cherry tomatoes in half and put on top of quark, put few more basil leaves on top of this. Place other chicken breast on top of this. Season with salt and pepper as you build up the layers. Put in the oven to cook.

 

Jamie Oliver’s Empire Chicken

ImageYou will need – A heaped teaspoon of garlic / grated chilli / tomato puree, a thumb-size piece of ginger grated. Heaped teaspoon of garam masala, turmeric, cumin and ground coriander. Tub of fat free natural yoghurt. 3 lemons. Chicken to roast. 3 red onions. 3 tbspn balsamic vinegar / worcestershire sauce. Half a pint of chicken stock and lastly cornflour.

ImagePut garlic, grated chilli, tomato puree, grated ginger, garam masala, turmeric, cumin, ground coriander, juice of 2 lemons, few good spoons of yoghurt, and salt (add to taste or not at all) in a large bowl (big enough to marinade your chicken in). Mix ingredients and add chicken. Make deep cuts all over chicken and cover with marinade, coating/rubbing in thoroughly. Leave overnight in the fridge if you can.

ImageMarinated chicken. Put in fridge.

ImageChicken out of fridge. Boil a lemon for 10 minutes in a pan of hot water. If using a whole chicken, place the lemon in centre of the bird. (You can also use this marinade on chicken breasts / wings / thighs, etc).

ImagePrepare base for gravy – 3 red / brown onions, half a pint of chicken stock, pepper, 3 tbspn balsamic vinegar and worcestershire sauce. Place rack above this if you have one, if not just put the chicken right on top.

ImageChicken on rack above onions. Into the oven – follow instructions about temperature and cooking time on packaging chicken came in.

ImageCooked bird. It is supposed to be black!!!! LOL. The yoghurt will go black during cooking, remove this and skin.

This is the gravy base. Add cornflour to thicken. The amount will depend on the volume of liquid but about a tbspn should do it.
In all honesty we just put some of the juices as they were over the chicken. I got the excess fat from the juices by laying paper towels over the top.

This is a great little recipe I found a while back, I’ve only recently got round to trying it though. A fantastic dish for summer / winter depending what you serve it with! It is really refreshing with a salad / a hearty/warming dish if served with roasted vegetables. I did find it quite an acidic dish so bear this in mind, you could always adjust the acidity by changing the number of lemons used / adjusting the vinegars in the sauce.

5 responses

  1. Thanks for sharing your favourite recipes with us! I will definitly try the oat bran toast. Maybe not now, but I’m pretty sure that I’ll miss toast and bread in a few days.

    You’re blog is very inspiring, I’ll come by more often when I need motivation =)

    Regards,
    Emma

    • Thanks for the comment Emma. I’m glad you enjoyed the read, I did check out your blog, nice recipes! The oatbran toast is great with rhubarb ”jam”, I sometimes add Goji berries in the mix or nuts for a bit of variety.

  2. Pingback: Homepage

  3. What an inspiring blog,you’ve done AMAZINGLY on the dukan diet? lovely recipes too right up there with some of the comfort foods I’ve been missing

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