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.

My Dukan Diet CRUISE Stage: Day 6 Green Tea rocks and Davina’s DVD kicks ass (as in mine, literally!)

Current Weight: 9 st 1 = Total Loss: 5 lb … YALDI!! 🙂

Water: 1.5 litres plus 3 cups of green tea   Excercise: 30 mins of Davina DVD “Pump” ouch!

What I ate today …

Breakfast: 250 ml Onekin’s fat-free vanilla yoghurt

Lunch: 2 stuffed chicken breasts

Dinner: chicken and ham omelette

Snack: another 250 mls yoghurt and cup of hot chocolate made with skimmed milk and sweetened with Canderelle

Total calories: 1100 (ish)

How I’m getting on …

Hello lovelys! That’s me now into my third week on the Dukan diet and I’ve lost an impressive 5 lb and am beginning to see a slight difference around my waistline – about 1/2 inch lost around both my waist and hips. I’m finally starting to get used to the diet and finding it easier to alternate pure protein and protein and veg days with just a few little slip ups (mainly consuming 500 calories worth of cranberry juice and buying full fat instead of low-fat greek yoghurt on monday and having some forbidden carbs on sunday in the form of rice with my 5bean chilli – bad Laura!)

Despite that I’ve still managed to lose 1 lb and I think drinking green tea has helped a lot – I’m currently knocking back 3-4 cups a day after replacing my beloved Tetleys with Twinings pure green tea. Green tea is rich in catechin polyphenols (powerful antioxidants) which benefit health, lower cholesterol and speed up your metabolism, hence why it’s so popular with dieters. Green tea wont dissolve fat on its own, but drank along with a healthy eating plan or diet like DD it can be a really useful weapon in a dieters arsenal! The taste takes a little getting used to (it’s no Tetleys!) but I’ve been drinking it for quite a while now and I really love it!

As for today, I’ve had a bizarre lack of success when it came to eggs! Overcooked my microwave eggs this morning to the point where I’d invented egg chewing gum – they were so rubbery they were inedible (luckily I had some yoghurt in the fridge as a backup), then managed to burn my omelette dinner so only ended up eating half of it 😦

Exercise over the past few days hasn’t been great – due to the lovely Scottish weather (turns out all that talk of summer being here was just a rumour and we’re back to our usual down pour and gale force winds that no brolly can withstand!) I didn’t manage to get my 30 min walk in until last night but today I did 30 mins of Davina’s Pump workout. Basically ita a gruelling half hour of squats and lunches with weights broken up by minute long stings of star jumps!!! It’s tough but brilliant and even though I’m probably not going to be able to walk tomorrow, if I do this once a week I’ll have buns of steel before I know it!!

Oh I came across this the other day on Flikr, as a calorie counter it made me smile – stress is a massive cause of illness in the UK, so maybe its best to ignore those traffic light pie charts now and again … why they put them on calorific deserts is beyond me – the whole point of indulgence is to make you happy, not freak you out even more through the knowledge that you’ve just consumed half your calorie intake for the day!  Minus my previous toad in the hole/rice incidents I’m doing ok at avoiding carbs although I’m seriously craving cupcakes! may try to make some with oatbran if I ever find the bloody stuff – if anyone knows where to but some in glasgow please let me know! x