Some usefull Dukan Diet recipes!

If, like me, you’ve started on the Dukan Diet and are finding it a wee bit tricky to create decent meals that will allow you to stick to the diet and tickle your taste buds at the same time, here’s some of my favourite tried and tested recipes.

*suitable for Pure Protein days*

THAI SALMON FISHCAKES

Ingredients

  • 200g Salmon
  • 1 red chilli, sliced
  • 4 spring onions
  • Handful fresh coriander, chopped
  • 1 egg
  • 2 teaspoons finely chopped lemongrass
  • Salt and pepper
  • Olive oil

Method

  1. Put everything but salmon in the blender until finely chopped
  2. add salmon, salt and pepper to taste, and blend again until similar to mince (it will be quite sloppy)
  3. spray some oil in hot frying pan
  4. Spoon tablespoons of the mixture into pan.  If it starts to spit, turn the heat down
  5. Let one side really seal before trying to turn over (like an omelette)
  6. When firm and golden brown, they are ready
  7. To make a nice dip mix 1 tbsp of greek yoghurt with 1 tsp Philledelphia and 1 tsp parsley and dollop on top
  8. On P/V days serve on a bed of rocket

STUFFED CHICKEN BREAST

Ingredients

  • 2 large or 3 small Chicken Breasts
  • Ham (I used 12 small slices for 3 small Chicken Breasts)
  • 3 big spoonfuls of Cottage Cheese
  • Cracked Black Pepper
  • about 1 tsp Ground Sage Leaves
  • Olive Oil spray

Method

  1. 1. Pre-heat oven to 180 degrees. Lightly spray a small oven dish with Olive Oil, gently wipe away excess oil with paper towel.
  2. 2. In a small bowl mix together the Cottage Cheese, Black Pepper & Ground Sage
  3. 3. With a sharp knife cut a pocket into the side of each Chicken Breast, being careful not to cut the whole way through the Chicken.
  4. 4. Spoon the Cottage Cheese mixture into the Chicken Breast pockets. Try and close the Chicken Breast back together if you can by pinching the chicken with your fingers.
  5. 5. Wrap the Chicken Breast with the slices of Ham, covering the opening first.
  6. 6. Place the Chicken Breasts in the oven dish, evenly spaced apart.
  7. 7. Bake for approximately 40-45 minutes. I had to cover my dish with foil after 15 minutes as the Ham was starting to brown very quickly.

* Suitable for Protein/Veg days*

STUFFED PEPPERS (seriously tasty!)

Ingredients

  • 1 large Onion
  • 2 cloves Garlic
  • Olive Oil Spray
  • 1 tin Chopped Tomatoes
  • 2 tsp Chicken Stock Powder
  • 1/4 cup Water
  • 2 bell peppers
  • 200g Turkey Mince
  • 2 tsp Cayenne Pepper
  • Freshly cracked Black Pepper
  • 1 tbsp Philadelphia Extra Light

Method

  1. Pre-heat your oven to gas mark 5.
  2. Finely chop the Onion and Garlic.
  3. Spray a non-stick frying pan with Olive Oil, wipe excess away.
  4. Saute Onions and Garlic until translucent.  
  5.  Add Mince to the pan and brown.
  6. Stir in the tin of Tomatoes, Soy Sauce, Chicken Stock and Water. Allow to simmer until some of the liquid has evaporated.
  7. Wash and cut the tops off the peppers.Using a teaspoon, remove the membrane and seeds inside the capsicum. If there are some seeds stuck a quick rinse will do the trick.
  8.  Once filling is ready, fill the Capsicums with the mixture using a teaspoon and firmly pack it in. Top with the Philadelphia and sprinkle with some parsley or oregano.
  9. Place the peppers in a baking dish filled with about 3 tablespoons of water and bake for 30 minutes.

(please note image is stock image – can’t use rice or parmesan for this recipe!)

MEAT AND VEG STIR FRY

Ingredients

  • 100g pork
  • 100g turkey breast
  • 75g king prawns
  • 1 onion
  • 1 leek
  • 1 pepper
  • 1 green chilli
  • handful button mushrooms
  • 1 tsp chinese five spice
  • 1 tablespoon soy sauce (reduced salt)
  • handful cherry tomatoes
  • 1 teaspoon olive oil
  • 1 garlic clove

Method

  1. Thinly slice all veg and meat.
  2. Fry onion and garlic in oil on a high heat.
  3. Coat meat and prawns in chinese five spice then add meat to the pan and quickly brown.
  4. Throw in the leeks, mushrooms and peppers and toss.
  5. Add prawns, soy sauce and cherry tomatoes and cook through.
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My Dukan Diet: CRUISE STAGE day 2

Weight: 9 st 2 (meaning a total loss of 4lb after 12 days on the Dukan Diet 🙂 )

Water: 1.5 litres plus 3 cups of green tea

Breakfast: 300 ml Fat-free vanilla yoghurt

Lunch: Prawn, turkey and ham omelette

Dinner: Stuffed turkey breasts (very tasty!)

Snack: 100 ml Fat-free vanilla yoghurt

Calories: 1368    Exercise: 30 min walk, 30 mins of Davina’s Cardio Box DVD!!

If you read my previous diet post you’ll know I recently started the popular Dukan Diet but had some difficulty sticking to it. My main problem has been finding interesting ways to create meals on the pure protein days, but after having a read of a few Dukan Diet blogs I’ve become more inspired and a lot more motivated. Today was a pure protein day and I managed to have three tasty and protein-packed meals and feel surprisingly full. Also upped my exercise by going Davina’ McColl’s Power of Three Cardio Box dvd. It’s so much fun and really got me sweating – while I felt exhausted afterwards I feel so much better now! Planning to do this and her other workouts three times a week and 1 hour of swimming as well.

I’ve also roughly planned my meals for the next three days (I think this is where I was falling down before). The key to succeeding on the DD is forward planning – know what you’ll eat and make sure you have a stocked fridge – the main staples I make sure I always have are turkey mince, chicken, ham, low-fat cottage cheese and yoghurt, eggs, onions and phillie extra light.

Also realised I made a major mistake when it comes to a key factor of the DD – oat bran. That’s OAT BRAN, not to be confused with porridge oats, which I’ve done for the last few days! Apparently oat bran is finer and made from a different part of the oat husk, and most importantly much much lower in evil carbs (speaking of carbs, I half expected to turn into a monster from carb-withdrawal but instead I’m finding much easier to live without them than I thought … although I still miss whole grain toast with my scrambled eggs!) I’ve been struggling to find oat bran in somerfield, but luckily Sainsburys seem to sell Mornflake Original Pure Oat Bran at £1.41 for 500g so I’m gonna try to grab that tomorrow so I can enjoy some guilt free porridge and have a go at these Dukan Gallettes that I keep reading about (I’ll let you know how they work out.)

Also decided I’m going to go against Dukan’s advice and weigh myself just once or twice a week instead of everyday, as my weight seems to fluctuate so much and its quite demoralising seeing it suddenly go up one day when it will just come down again a day later.

With the added exercise and my motivation up again I’m hoping to shift another 2lb and reach my first mini target of 9st by next week. Fingers crossed!!

Oh and here’s a really helpful link for interesting recipe ideas: http://www.dailymail.co.uk/femail/article-1311382/The-Dukan-Diet-just-got-better-Now-eat-gourmet-food-AND-stay-slim.html x