Chicken Pad Thai

  • 2 packets Shirataki Noodles
  • 1 large onion, diced
  • 1 head broccoli, chopped into small spears
  • 4 cups bean sprouts
  • ¼ cup water
  • 3 cloves garlic
  • 2 Tbsp. lime juice
  • ½ teaspoon Celtic sea salt
  • 1 tablespoon Dukan Diet Organic Stevia or other sweetener to taste
  • 1 tablespoon red wine vinegar
  • 1 tablespoon arrowroot powder
  • 1 tablespoon water
  • ¼ cup scallion, thinly sliced
  • 1 tablespoon cilantro, finely chopped
  • 1 egg + 2 egg whites, lightly beaten
  • 1/2 lb. ground chicken
  • Hot sauce to taste

 

 

  1. Sautee ground chicken in a skillet, then mix in eggs.
  2. Rinse noodles according to instructions on package, then drain and set aside.
  3. In a large skillet add a few drops oil and use paper towel to lightly coat the pan , then add onion.
  4. Sauté onions for 10-15 minutes, over medium-low heat until lightly browned.
  5. Add broccoli and ¼ cup water.
  6. Cover pan and sauté 5 minutes or so until broccoli turns bright green and begins to soften.
  7. Stir in garlic and salt.
  8. Then stir in stevia or splenda and vinegar.
  9. In a small bowl, combine arrowroot and 1 tablespoon water, stirring vigorously to make a paste without any lumps.
  10. Pour the paste over the broccoli and mix quickly and vigorously to loosen any of the mixture that sticks to the bottom of the pan.
  11. Place noodles on individual plates, then top with broccoli mixture.
  12. Garnish with scallions, cilantro.

Chicken Pad Thai

Dukan Pizza

  • 2 tablespoons Dukan Diet organic oat bran
  • 1 tablespoon wheat bran
  • 3 tablespoons powdered nonfat milk
  • 1 egg
  • 1 egg white
  • ½ cup low sodium crushed tomatoes
  • 1 cup peppers, sliced
  • 1 cup cut up grilled chicken
  • 1/3 cup mushrooms
  • 1 cup arugula lettuce

 

  1. Preheat oven to 350°F.
  2. In a large bowl combine the oat bran, wheat bran, milk powder, egg, and egg white.
  3. Heat a small nonstick pan over medium heat, spread the mixture evenly over the bottom of the pan, and cook on one side for 4 minutes.
  4. Turn the pancake onto a cookie sheet covered with parchment paper and bake for 3 minutes.
  5. Remove the cookie sheet from the oven and temporarily set aside.
  6. Add the toppings onto the pizza crust.
  7. Return to the oven and bake for an additional 8 minutes.

Dukan Pizza

Dukan Oat bran Crust Cheesecake

For Filling

  • 28 oz. Philadelphia fat free cream cheese (3 ½, 8-oz. packages), at room temperature for about 2 hours before using
  • 1/3 cup fat-free plain Greek yogurt
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ teaspoon Stevia, such as Dukan Diet Organic Stevia

For Crust

  • 12 tablespoons oat bran, such as Dukan Diet Organic Oat Bran
  • ½ teaspoon stevia, such as Dukan Diet Organic Stevia
  • 1/2 teaspoon ground cinnamon
  • 1 6 oz. nonfat Greek yogurt

 

  1. Preheat the oven to 375 F. Coat a spring form cheesecake pan with a little olive oil, and use a paper towel to evenly distribute oil.
  2. In medium bowl, combine oat bran, ½ teaspoon of stevia and cinnamon. Add yogurt. Press down flat into spring form pan. Set aside.
  3. Whip together the cream cheese and yogurt until it is smooth. Slowly add the eggs, vanilla, and stevia. The mixture should have a light yet smooth texture.
  4. Pour into prepared spring form pan. Place pan on a cookie sheet.
  5. Bake for 5 minutes then reduce the oven temperature to 230 F, and bake for a further 45 minutes.
  6. Let it cool in the oven with the door ajar, then refrigerate for 4 hrs. before serving chilled.

Dukan Oat bran Crust Cheesecake

Dukan Macarons

For the Macaron Shells:

  • 4 tablespoons of Dukan Diet Organic Oat Bran
  • 2 tablespoons wheat bran
  • 2 tablespoons cornstarch
  • 1 tablespoon Dukan Diet Organic Cocoa Powder
  • 1 tablespoon baking yeast
  • 2 eggs + 1 egg white
  • 1 tablespoon fat-free plain Greek yogurt
  • 1/8 teaspoon Dukan Diet Organic Stevia
  • Flavor of your choice (try almond)

For the Ganache:

  • 4 tbsp. fat-free milk
  • 8 tbsp. skimmed milk powder
  • 1/8 teaspoon of Dukan Diet Organic Stevia, or to taste
  • Flavor of your choice (try almond, pistachio, hazelnut or raspberry)

 

For the Macaron Shells:

  1. Mix first oat bran, wheat bran, cornstarch, cocoa and baking yeast.
  2. Add the egg yolks, yogurt, sweetener and flavor.
  3. Beat three egg whites.
  4. Stir gently third white mixture (mixture becomes very viscous).
  5. Stir in remaining whites without breaking (the mixture becomes foamy).
  6. Make small piles on a silicone macaron baking sheet.
  7. Preheat oven to 350F. Bake macaron shells in middle of oven for 13 minutes.
  8. Then place on top rack in oven and bake for 8 more minutes.
  9. Remove the plate and allow shells to cool.

For the Ganache:

  1. Combine milk, milk powder, sweetener and flavor.
  2. Let stand 10 minutes in the refrigerator.
  3. Assemble the macarons with a layer of ganache between two macaron shells.

dukan macarons

Dukan Chocolate Cinnamon Pudding

  • 1 vanilla bean pod
  • 1 ½ cups non-fat milk
  • 3 egg yolks
  • 1 tablespoons Dukan Diet Organic Stevia (or to taste) or 5 – 7 tablespoons Splenda granulates sweetener
  • 2 tablespoons Dukan Diet Organic Cocoa Powder
  • Powdered Cinnamon

 

  1. Preheat oven to 350 IF.
  2. Flatten the vanilla bean pods with the blunt end of a knife, slice open down the middle (but not all the way through) and scrape the beans out with the blunt side of the knife.
  3. Place the vanilla beans into a small saucepan together with the milk. Bring to the boil then turn off the heat. Let it sit in the pan, to infuse, for 10 minutes.
  4. Using an electric mixer, beat together the egg yolks and Splenda until the mixture lightens in color.
  5. Add the cocoa powder and a dash of cinnamon. Mix well.
  6. Slowly add the warmed milk, stirring to combine.
  7. Pour into 6 individual ramekins placed on a baking tray. Pour enough water into the tray to surround the ramekins (about halfway up the sides of them), creating a Bain-Marie (water bath).
  8. Bake, covered with aluminum foil, for 30 minutes.
  9. Remove from the oven and let cool before refrigerating for at least 2 hours prior to serving.

Chocolate cinnamon pudding

Mediterranean Spinach Fettuccine Shirataki

  • 2 packages Dukan Diet Spinach Fettuccine Shirataki
  • ½ cup Dukan Diet Marinara Sauce
  • 1/3 cup water
  • 10 raw jumbo shrimp
  • 6 bay scallops, sliced in half
  • 6-8 oz. white fish fillet (such as cod, halibut or monkfish)
  • 1 cup cherry tomatoes, halved
  • 1/3 cup fresh basil leaves, chopped
  • 1/8 teaspoon dried oregano

 

  1. Prepare the Shirataki noodles according to package instructions and set aside in a bowl.
  2. Turn stove top to medium heat and add water plus a tablespoon of the marinara sauce to a large frying pan.
  3. Add scallops, shrimp and tomatoes to the pan, then sauté for a few minutes (until shrimp look almost pink).
  4. Add the Shirataki noodles, basil, oregano and the remaining marinara sauce and sauté for another couple minutes.
  5. Serve hot.

Mediterranean Spinach Fettuccine Shirataki

Asian Style Grilled Tilapia

  • 3 large garlic cloves Garlic (minced)
  • 1 teaspoon minced Ginger
  • 2 tablespoons Lime juice
  • 1/4 teaspoon Red Pepper Flakes
  • 1/4 cup Soy sauce (low sodium)
  • 2 tablespoons sugar substitute
  • 4 fillets (1lb or .5 kg) Tilapia

 

  1. Combine the soy sauce, sugar substitute, garlic, lime juice, ginger and red pepper flakes in a wide, shallow baking pan that will hold all of the fish in a single layer.
  2. Stir briefly to dissolve the sugar substitute.
  3. Add the tilapia, then turn it over so that it’s coated all over with the marinade.
  4. Set aside for 20 min or so.
  5. Heat the broiler to high, and move the oven rack to position closest to heat.
  6. Slide the pan into the oven, and broil the fish for 5 minutes. Keep the oven door ajar so the broiler element stays lit.
  7. Turn the pan around (back to front), and broil for 5 more minute.
  8. If the juices in the pan appear to burn, add a little water to the dry spot to prevent burning.
  9. The fish should be opaque and flaky.
  10. Spoon the sauce over the fish when serving.

Asian Style Grilled Tilapia

Lemon drizzle oat muffins

  • 1/2 tsp Baking powder
  • 2 Eggs
  • 1 Lemon zest
  • 2 pots (6 tbsp) muller no fat greek yogurt – lemon
  • 6 tbsp Oat bran
  • Sweetener to taste
  • 3 tbsp Wheat Bran

 

  1. Oven temp 180C.
  2. Mix all ingredients well and divide into 6 muffins (use silicon muffin tray for best results as they don’t stick).
  3. Bake for 25-28 minutes.
  4. Leave muffins in tray to cool slightly and prepare the drizzle.
  5. Mix 1/2 tbsp. granulated sweetener with juice of 1/2 lemon but don’t mix too much – you don’t want the granules to completely dissolve.
  6. Using a cocktail stick, pierce a few holes into the top of the warm muffins and squeeze a few drops of neat lemon juice onto each muffin.
  7. Spoon over the lemon drizzle mixture. Leave muffins in the tray to completely cool and you will find that a lovely sugary crust has formed on the top and the lemon flavor has seeped into the muffin.

Lemon drizzle oat muffins

Dukan Style Nicoise Salad

  • 1 bag of mixed leaves salad
  • 2 small salad tomatoes, sliced
  • 2 hard-boiled eggs
  • 1 large can of tuna in brine (185g)
  • 1/2 butternut squash (optional)
  • a handful of green beans, fresh or frozen
  • a drizzle of balsamic vinegar

 

  1. (Optional step) If you are adding the butternut squash to the salad, pre-heat the oven to 180C degrees. Remove the skin, cut into cubes and place on a baking tray lined with greaseproof paper. Spray with low fat cooking spray and cook in a pre-heated oven for approximately 40 minutes until soft
  2. Cook the green beans in a food steamer according to the manufacturer’s instructions. The reason why I recommend steaming the beans is that this will ensure that fewer vitamins and nutrients are lost in the water compared to boiling. Alternatively, boil them in hot water or cook in the microwave until soft but still crunchy
  3. While the green beans are cooking, hard-boil the eggs by cooking then in boiling water for approximately 10 minutes
  4. Once the eggs are ready and the green beans have had the time to cool down then you can start putting together your salad. Start by placing the salad on a plate, add the tomatoes, the butternut squash and the green beans
  5. Quarter the eggs lengthwise, place on top of the salad and top with the drained tuna
  6. Drizzle with balsamic vinegar and enjoy!

Dukan Style Nicoise Salad