Dukan Miso Soup
2 cups water/chicken broth
1 teaspoon dashi granules
1 tablespoon miso paste
2 green onions chopped
1/2 cup of tofu cubed
Bring liquid and dashi granules to a boil. Whisk in miso paste, cook over medium heat for five minutes. Put green onions and tofu in a bowl, pour broth over.
Dukan Oat Bran Pancake
1.5 tablespoons oat bran
1 egg, beaten (or 1 egg white)
1.5 tablespoons quark or fromage frais (CREAM CHEESE NONFAT)
additional seasonings to taste (see note, below)
Mix together, adding a small amount of skim milk to thin if necessary. Pour a few drops of oil in a non-stick pan, then wipe with paper towel. Cook over medium-high heat until bubbles form on top (just like a pancake.) Flip and continue cooking until lightly browned. These may be frozen or refrigerated for up to one week.
Dukan Diet Cheatcake
Ingredients:
2 or 3 tablespoons of extra light cream-cheese such as Philadelphia
1 teaspoon of lemon zest
3 drops of lemon essence
Sweetener to taste
1 Fast and Easy Ginger Dukan Biscuit
Method
Put all ingredients in a small bowl except for the Ginger biscuit.
Mix with a fork until combined.
Spread the mix on top of the Ginger biscuit (using egg ring mold if you can).
Remove mold if used
Decorate with a slice of lemon and enjoy!
Chocolate Variation
Instead of lemon essence and lemon zest add 1 teaspoon of low carb cocoa powder and 3 drops of vanilla essence.
Tandoori Chicken Fillets
Ingredients
2 Skinless Chicken Breast Fillets
2 tablespoons Tandoori Masala Spice Mix
2 tablespoons Zero fat Yogurt
Juice from one Lemon
1 Green Chilli
1 Garlic Clove
1cm piece Peeled Ginger
Method
Finely dice the chilli, ginger and garlic glove and place in pestle and mortar with the masals spice mix and lemon juice. Grind to a smooth paste. Place yogurt in a bowl and stir in the paste to complete the marinade. Score each breast 2 or 3 times to help it absorb the flavors ( or cut chicken breast into goujons or cubes). Place the chicken in the bowl and cover well with the marinade.Put cling film over the bowl and place in the refrigerator overnight. Bake, grill or barbecue making sure that the meat is thoroughly cooked. Serve with a little zero fat yogurt.
Dukan Recipe > Stuffed Chicken Breast
Ingredients:
1 large chicken breast
1 tablespoon philadelphia cream cheese
1 tea spoon garlic powder
salt
mixed herbs
1 bacon piece
Method:
Preheat your oven to 375 degrees.
In a small frying pan cook your bacon, remove and dice into small pieces
Place the cream cheese, bacon, salt, herbs and garlic in a small bowl and mix together Slice the chicken breasts along the middle creating a "pocket", be careful not to cut all the way through. Spoon in your mixture. Close the pocket with your fingers and secure with a toothpick. Reheat your pan and sear your chicken breast until brown on both sides Now wrap your chicken in foil and place in the oven for 20 mins. Check your chicken is cooked through.
