Salmon and courgette cakes

  • 200g salmon trimmings
  • 500g courgettes (about two medium ones)
  • 3 eggs
  • 2 tablespoons of cornflour
  • Half a sweet pepper
  • Spices: Salt, black pepper, cayenne pepper, parsley

 

  1. Grate the courgettes after getting their skin off.
  2. Mix that with eggs, flour, spices and sweet pepper.
  3. Add the salmon and mix again.
  4. Fry on a teflon pan without oil.

Salmon and courgette cakes

Stuffed Vegetables

  • Zucchini skins, 4 halves
  • Eggplant skins, 4 halves
  • Bell peppers, 4 medium
  • Zucchini, 2 cups, grated
  • Ground meat, 125 grams, lean only
  • Salt, 0.5 tsp
  • Pepper, black, 0.2 tsp
  • Pepper, red or cayenne, 0.2 tsp
  • Onions, raw, 1 small
  • Garlic, 1 clove
  • Parsley, 5 sprigs
  • Red Ripe Tomatoes, 1 large whole
  • Water, 2 cup

 

  1. Cut 12 round pieces, approximately the diameter of the vegetables to be stuffed. Chop the rest of the tomato.
  2. Mix grated zucchini, ground meet, chopped tomato, chopped onions, mashed garlic, finely chopped parsley, salt and peppers in a bowl. Knead it well.
  3. Stuff the mixture into the zucchini skins, eggplant skins and bell peppers.
  4. Put the round pieces of tomato over the stuffed vegetables. Line them in a pot, and add the water.
  5. Cook on medium to low heat for 30-45 mins.
  6. Serve with plain nonfat yogurt.

Note: 1 serving includes 1 stuffed zucchini, 1 stuffed eggplant and 1 stuffed pepper. To be served with 1/2 cup of plain nonfat yogurt.

Stuffed Vegetables

Zucchini Soup

  • Zucchini, 600 grams
  • Dill weed, fresh, 1 cup sprigs
  • Egg, fresh, 1 medium
  • Lemon Juice, 0.5 lemon yields
  • Water, 3 cups
  • Salt

 

  1. Slice the zucchini and the dill weed. Add the salt and cook them with little or no water added. When the zucchini is done to your taste add 3 cups of boiling water.
  2. In a seperate cup, mix the egg with half a lemon’s juice. Add the mixture to the boiling soup while stirring. The eggwhites will cook into strips and the yolk, together with the lemon juice, will give the water a creamy texture.
  3. Serve with some yogurt (preferably garlic yogurt).

Zucchini Soup

Dukan’s Noodle Soup

  • ½ lb. leeks, white part only, washed well.
  • 2 heads endive
  • 1 fennel bulb
  • 2 small zucchini
  • 2 onions
  • Dukan Diet Shirataki Noodles or Shirataki Rice
  • Salt and pepper
  • Nutritional yeast flakes

 

  1. Prepare Shirataki noodles according to package directions.
  2. Cut leeks, endives, fennel, zucchini, and onions into pieces. Place in pot.
  3. Fill to just covered with water. Bring to a boil, then reduce heat and simmer for 15 minutes.
  4. Add the drained Shirataki noodles to the pot. Season to taste with salt and pepper.
  5. Spoon soup into serving bowls. Sprinkle each with nutritional yeast flakes and serve hot.

dukan noodle soup

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

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

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