Chicken Tikka Masala

  • 6 garlic cloves, peeled
  • 3 inches fresh ginger, peeled
  • 2 -3 red chilies, deseeded
  • olive oil
  • 1 tablespoon mustard seeds
  • 1 tablespoon paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 3 tablespoons garam masala, divided
  • 3/4 cup plain yogurt (you can heap it)
  • 4 medium chicken breasts, skinless and boneless, cut into large chunks
  • 1 tablespoon butter
  • 2 medium onions, peeled and finely sliced
  • 2 tablespoons tomato puree
  • 1 small handful of ground cashew nuts or 1 small almonds
  • sea salt
  • 1/2 cup heavy cream
  • handful fresh cilantro, chopped
  • 1 -2 lime, juice of

 

  1. Grate the garlic and ginger and put to one side in a bowl. Chop the chillies as finely as possible and mix them in with the garlic and ginger. Heat a good splash of oil in a pan and add the mustard seeds. When they start to pop, add them to the ginger and garlic mixture along with the paprika, cumin, ground coriander and 2 T of the garam masala. Put half of this mix in a bowl, add the yogurt and the chicken pieces to it, stir and leave to marinate for about a half an hour.
  2. Melt butter in the same saucepan the mustard seeds were in and add the sliced onions and the remaining half of the spice mix. Cook gently for about 15 minutes without browning too much. Add the tomato puree, ground nuts, 2 1/2 C of water and 1/2 t of salt. Stir well and simmer gently for a few minutes. Let this sauce reduce until it thickens slightly and then place to one side.
  3. Put the marinated chicken on a hot griddle pan and sear until cooked through.
  4. Warm the sauce and add the cream and the other T of garam masala. Taste and correct the seasoning if necessary. As soon as it boils, take off the heat and add the grilled chicken. Check the seasoning again and serve sprinkled with the chopped cilantro and the lime juice.

chicken tikka masala

Rotel Mexican Chicken Casserole

  • 3 chicken breasts, cubed and cooked
  • 1 bag tortilla chips, crushed
  • 1 can rotel tomatoes, undrained for spicier result, use the hotter rotel
  • 1 can cream of chicken soup
  • 1 can chopped green chilies
  • 1 lb velveeta or american cheese, shredded or cubed in order to melt easier

 

  1. Cook and dice your chicken. Mix together your Rotel, Soup, Green Chilies, and cubed Cheese. Heat this mixture in a microwave till melted and then add your chicken.
  2. In a casserole pan layer 1/2 your chips and 1/2 your cheese mixture. Repeat these layers and top with a few crushed chips. Bake at 350 degrees until hot and bubbly.

Rotel Mexican Chicken Casserole

Portuguese Piri Piri Chicken

  • 4 skinless chicken breast fillets or 8 skinless chick drumsticks
  • Juice of half a lemon
  • Juice of half a lime
  • 2 cloves garlic, finely chopped
  • 2 teaspoons crushed chilies
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1/4 cup cider vinegar
  • Salt and black pepper

 

  1. Place the chicken, chilies, garlic, lemon juice, paprika, oregano and vinegar in a bowl and mix together. Season with salt and black pepper. Let the chicken marinade in the fridge over night if possible.
  2. To cook the chicken, light the barbecue and wait until the flames have died down and/or the coals have turned white before you start cooking. Place the chicken on the barbecue, turning every now and then to ensure the chicken cooks evenly, this will take about 25-30 minutes.
  3. You can cook on a griddle or in the oven with a grill.
  4. Once cooked, squeeze the juice of half a lime over the chicken and serve.

Portuguese Piri Piri Chicken

 

Little Egg and Ham Pies

  • 3 tsp olive oil or butter, for lining the muffin tray
  • 12 thin slices good quality extra lean 5% fat ham
  • 12 large eggs, preferably free-range
  • 2 tbsp sour cream reduced fat
  • sea salt
  • freshly ground black pepper
  • 4 tbsp freshly grated parmesan

 

  1. Heat the oven to 180C/350F.
  2. Lightly oil or butter a 12-hole muffin tray. Line the base and most of the sides of each mould with a slice of ham, then break an egg into the hollow. Drizzle with the cream and scatter with sea salt, pepper and parmesan.
  3. Bake for 15 to 20 minutes until the egg is just set and starting to shrink away from the sides of the tin.
  4. Leave to cool for 5 minutes, then run a knife around each mould to loosen the ham and egg and remove to a wire tray. Eat warm or at room temperature.

Little Egg and Ham Pies

Salmon Fillet with Mustard sauce

  • 1 fresh salmon fillet (150g)
  • 1 tsp english mustard
  • 2 tbsp low-fat greek yogurt 2%
  • 1 tbsp low-mayonnaise 3%
  • salt and pepper
  • dash of paprika
  • dash of soy sauce

 

  1. Wash and dry fillet with a kitchen paper towel, salt and pepper it.
  2. Mix mustard, yogurt and mayo together add a little paprika.
  3. Place fillet in foil with skin side down, cover top with sauce and splash a little soya.
  4. Close foil and bake in a pre-heated oven 200C for 15-20 min.

Salmon Fillet with Mustard sauce

Tasty Turkey Burger

  • 500g turkey mince
  • 1 large onion coarsely grated
  • 1 clove garlic finely chopped
  • 1 teaspoon oregano
  • 1 teaspoon dried basil /or 2 tbsp fresh
  • 1 egg
  • Salt and black pepper
  • Plain fat free yogurt to serve(not counted in Nutrients)

 

  1. Place the turkey mince in a bowl and mix together with the coarsely grated onion and finely chopped garlic, add the herbs and season with the salt and pepper. Beat the egg in a bowl and mix into the turkey, onion and herb mixture.
  2. Make burger patties by taking a handful of the mixture, roll it into a ball in the palm of your hand, and squash it flat to make a burger about 2cm thick. Once you’ve made all your burgers, place these on the pre-heated barbeque and cook for about 20 – 25 minutes or until heated through.
  3. Serve with plain yogurt.

Tasty Turkey Burger

Dukan Oat Bran Galette (Pancake)

  • 1 1/2 tablespoons of Oat Bran
  • 1 1/2 tablespoons of non-fat fromage frais or quark
  • 1 egg (or egg white if have cholesterol problems)

 

  1. Put oat bran in a bowl, add non-fat fromage grais or quark and one egg.
  2. Mix all the ingredients thoroughly and pour on to a non stick pan that has been greased beforehand with a few drops of oil then wiped with kitchen paper.
  3. Cook for 2-3 minutes each side.

Dukan Oat Bran Galette (Pancake)

Lemon Chicken Breasts

  • 4 small boneless chicken breasts with skin removed and cut into small cubes
  • 1 sliced medium onion
  • 2 crushed garlic cloves
  • 2 lemons
  • 1/4 pint of chicken stock made using a low fat chicken bouillon cube
  • 2 tablespoons of balsamic vinegar
  • Salt and pepper to taste

 

 

  1. Remove a slice from the middle of each lemon and retain to use as a garnish.  Zest and juice the remaining parts.
  2. Dry fry the onion and garlic in an non stick casserole dish over a low heat for 4 or 5 minutes adding a little water if needed.
  3. Add the chicken pieces and turn up the heat and brown the meat for 3 or 4 minutes.
  4. Add the lemon zest, lemon juice and balsamic vinegar and cook for another couple of minutes.
  5. Add the chicken stock and season to taste.
  6. Place lid on casserole dish and simmer gently for 40 to 45 minutes.
  7. Serve garnished with a slice of lemon.

Lemon Chicken Breasts

Meringues à la Dukan

  • 4 egg whites (Allowed to come to room temperature if necessary)
  • 1/2 teaspoon of cream of tartar
  • 1 cup of zero calories sugar substitute

 

  1. Put the egg whites in a clean, dry, grease-free bowl with the cream of tartar and whisk until the egg whites form soft peaks that hold their shape.
  2. Add the sweetener one tablespoon at a time.
  3. When all the sweetener has been added, continue whisking until the egg whites become glossy and form stiff peaks that hold their shape.
  4. Using a piping bag with a large star nozzle pipe your meringue on to parchment paper placed on a baking sheet.
  5. Place in a preheated cool oven at 250°F, 130°C or Gas Mark 1/2 for 30 minutes when the meringues should be crisp and dry.
  6. Turn the oven off and allow the meringues to cool in the oven for a further 30 minutes.
  7. When completely cool, store in an air tight container until needed, for up to seven days.

Meringues à la Dukan