Open-face Philly Cheesesteak

 

 

Philly Cheesesteak

First, make the Savory Dukan Bread. (note: cut into 2 pieces)

Ingredients:

  • 2 slices of Savory Dukan Bread
  • 7 oz lean roast beef, sliced into 1/2 inch strips
  • 1/2 green bell pepper, sliced
  • 1/2 medium onion, sliced
  • 2 mushrooms, sliced
  • 1 clove garlic, minced
  • 1/4 cup fat free cheese (I used cheddar & mozzarella)

Directions:

  1. Heat large pan on medium heat with cooking spray.
  2. Saute garlic, bell peppers, onions, and mushrooms until just tender(do not overcook). Set Aside.
  3. Cook roast beef on medium heat until water is rendered. Strain and set aside.
  4. In the same pan, heat cooking spray over medium-high heat.
  5. Re-add roast beef and vegetables. Cook until both are browned.
  6. Mix in cheese and remove from heat immediately (cheese will melt fast).
  7. Top each slice of Dukan bread with cheesy beef & vegetables and serve.
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Dukan California Rolls

My favorite food in the world is sushi. I love rice, I love seaweed, and I loooove seafood! Even for those of you who aren’t so fond of the raw stuff, I think we can agree on the deliciosity of one roll: the California Roll. Normally made with imitation crab meat, avocado, rice, and cucumber, it is the simplicity in this dish that makes it so great. In fact, many specialty rolls are based around the California Roll.

The California Roll is especially good for me because..drum roll please..I am allergic to crustaceans! 😦 Yes, the reaction hit me about 2 years ago. Apparently, it is very common to develop a reaction to seafood as an adult. Lucky for me, I am not allergic to fish or mollusks, just crustaceans. This includes lobster, shrimp, crab, crawfish, etc. All things that I once ate in abundance! So, if you’ve ever wondered why I rarely post seafood recipes, that’s why.

With that said, here it is Dukaners.. a low-carb sushi recipe that will hopefully hit your Japanese food craving.

Dukan California Rolls

Ingredients:

  • 3 large egg-whites, whisked
  • 1/4 cup cucumber, julienned
  • 1/2 cup imitation crab meat, finely chopped
  • 1.5 tbs low-fat mayo
  • 1.5 medium sheets of roasted seaweed
  • 3 tbs low-sodium soy sauce

Directions:

  1. In a small pan, heat cooking spray on medium heat.
  2. Pour in egg-whites and allow it to take the round shape of the pan.
  3. Cook until both sides are browned. Remove and cut egg whites into squares (1/2 inch by 1.5 inch).
  4. Combine mayo with imitation crab meat and mix.
  5. Cut seaweed sheets into 1.5-2 inch wide strips.
  6. Place 1-2 tbs of crab meat in one section of each seaweed strip, then cucumber, & 2-3 squares of egg-whites. (see picture)
  7. Carefully roll the seaweed and use a toothpick to hold the roll together.
  8. Serve rolls with low-sodium soy sauce.

Vietnamese Shaking Beef (Bo Luc Lac)

As someone who’s Vietnamese, naturally I LOVE Vietnamese food. Unfortunately, since most Vietnamese dishes contain fish sauce (a very potent, salty sauce), Bob tends to not like it so much. Many non-Vietnamese people probably feel the same way. Even so, there are a few dishes that many people, regardless of their cultural background, seem to gravitate towards. One dish is called Pho, a noodle soup with a base made from cooking bone marrow, onions, and ginger. It takes many many hours to get the right flavors for the broth and is served with rice noodles and thinly sliced beef or chicken. Another dish you may have heard of is called Banh Mi. A French-influenced sandwich stuffed with a variety of meats and usually includes an asian mayo, soy sauce, and pickled carrots and daikon. Finally, there is the ever-so-popular Bo Luc Lac or “Shaking Beef.” A dish made with tender, cubed steak and usually served with rice and a vinaigrette salad.

My mom is an EXCEPTIONAL Vietnamese cook. Really, I’m not just saying that because I’m her daughter 🙂 Needless to say, I will never cook at her level by any means. She wakes up in the wee hours of the morning to make the perfect Pho broth and is constantly being praised left and right for her cooking. Well, I won’t be waking up at the break of dawn to cook any time soon but what I can do is make a Dukan-friendly version of this dish: Bo Luc Lac. Do NOT be afraid of the fish sauce, it really gives the dish a great flavor! In fact, one of the winners of Top Chef was a Vietnamese chef that was known to put fish sauce in ALL of his culinary creations!

Vietnamese Shaking Beef / Bo Luc Lac

Ingredients:

  • 2 lbs lean steak, cut into 1 inch cubes
  • 5 cloves garlic, minced
  • 1 tbs splenda brown sugar
  • 1 tbs oyster sauce
  • 1 tbs low-sodium soy sauce
  • 1 tbs fish sauce
  • 1/2 onion, sliced

Directions:

  1. Combine all ingredients in a bowl. Refrigerate for 1 hour to allow steak to marinate.
  2. Heat a wok/large pan on high heat with cooking spray.
  3. Cook steak/onions in batches to avoid overcrowding the meat. Brown on all sides. (note: you want to cook the meat fast to get the nice brown color while keeping the meat tender)
  4. Optional: Serve with some fresh, sliced cucumbers.

(source: http://www.skinnytaste.com/2011/05/vietnamese-shaking-beef-bo-luc-lac.html)

Turkey Sausage & Peppers

Quick update: My weight is still lingering in the 116s and is being very stubborn! In fact, the only day this week that I actually lost weight was when I had a little cheat meal and had a 6 inch Subway Club. Could it be that my body has gotten used to the Dukan Diet?  The last few pounds is indeed the MOST difficult to lose! On a lighter note, the adoption event I volunteered at over the weekend went well and we adopted out 20 dogs in just that one day! I’m sooo happy for those lovebugs. They ALL deserve forever homes!

Turkey Sausage & Peppers

Ingredients:

  • 14 oz Turkey Smoked Sausage, cut into 1/2 inch slices
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1/2 onion, sliced
  • 2 cloves garlic, minced
  • 1/2 cup low-fat pasta sauce
  • salt & pepper to taste
  • low-fat parmesan cheese for garnish
  • optional: 1 cup sliced mushrooms

Directions:

  1. In a large pan, heat cooking spray over medium heat.
  2. Add sausage and cook until brown on both sides. Remove and set aside.
  3. In the same pan, add bell peppers, onions, garlic, and salt & pepper to taste. Spray with cooking spray.
  4. Brown until soft while scraping the bottom of the pan.
  5. Return sausage to the pan with the peppers and add pasta sauce.
  6. Allow to simmer for 1-2 minutes. Serve with parmesan cheese.
  7. Optional: Make some Dukan-friendly Garlic Cheese Bread to compliment this dish!

Caramelized Onion Chicken

Caramelized Onion Chicken

Ingredients:

  • 4 chicken breast halves
  • 2 large onions, sliced
  • 4 cloves garlic, minced
  • 1/3 cup splenda brown sugar
  • 2 tbs white wine vinegar
  • salt and pepper to taste

Directions:

  1. Use cooking spray to grease a large baking dish.
  2. Place chicken in the dish and sprinkle with salt and pepper.
  3. Preheat oven at 425 degrees F.
  4. Heat pan on medium with cooking spray.
  5. Add garlic and onions and top with more cooking spray.
  6. Cook onions until soft. Then, add brown sugar, vinegar, and salt to taste.
  7. Cook for about 7 minutes and remove from heat.
  8. Place onions on top of chicken breasts and bake for 20 minutes.

(source: http://americanfood.about.com/od/meatsandpoultry/r/caronichic.htm)

BBQ Chicken Pizza

BBQ Chicken Pizza

Dukan Pizza Crust

Ingredients:

  • 1 egg white
  • 2 tbs oat bran
  • 2 tbs fat free cream cheese
  • 1 ts baking powder

Directions:

  1. Preheat oven at 375 degrees F.
  2. Whisk together egg white, oat bran, cream cheese, and baking powder.
  3. Heat pan to medium-low heat with cooking spray.
  4. Pour in mixture to form a 4-5 inch circle.
  5. Cook for about 3-4 minutes on each side or until browned and can be handled.
  6. Put crust in the oven directly on the rack.
  7. Bake for 10 minutes or until firm. Flipping after 5 minutes.

note: leave oven on once you remove the crust.

Pizza Toppings

Ingredients:

  • chicken breast half
  • 1-2 tbs BBQ sauce, any brand
  • 1 tbs chopped red onions
  • 1 tsp chopped cilantro
  • 2 tbs low-fat/fat free cheese (I used a blend of cheddar, mozzarella, & parmesan)
  • salt & pepper to taste

Directions:

  1. Lightly season chicken breast with salt and pepper and cut into 1 inch cubes.
  2. Cook chicken in pan until browned and cooked through.
  3. Top pizza crust with cheese, onions, and chicken.
  4. Place on a baking sheet and bake for 5 minutes at 375 degrees F.
  5. Remove pizza from oven and top with cilantro and BBQ sauce as desired.

Sweet N Sour Chicken

Sweet N Sour Chicken

Ingredients:

  • 2 chicken breasts, cubed
  • 1/2 onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 2 cloves garlic
  • 1 (15 oz) can tomato sauce
  • 2 tbs splenda brown sugar
  • 4 tbs red wine vinegar

Directions:

  1. Heat a skillet on medium heat with cooking spray.
  2. Cook chicken until cook through and brown.
  3. While chicken is cooking, cook minced garlic with cooking spray in a separate pan until fragrant.
  4. Add bell peppers and onions and cook until slightly tender.
  5. Stir in tomato sauce, brown sugar, and red wine vinegar.
  6. Once chicken is done, add chicken to sauce and cook for another minute.

 

(source: http://dukanitout.com/sweet-and-sour-roasted-tofu/)

Baked Southwest Chicken

Baked Southwest Chicken

Ingredients:

  • 4 chicken breast halves
  • 3/4 cup salsa
  • 1/4 cup reduced fat parmesan cheese

Directions:

  1. Preheat oven 350 degrees F.
  2. Lay chicken breasts in a greased baking dish, top with salsa, and sprinkle with cheese.
  3. Cover dish and bake for 30 minutes. Remove cover and bake for an additional 10 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/salsa-chicken/)

Cheesy Chicken Enchiladas

Boy, am I on a Mexican food roll or what?!

I’ve made this recipe a few times before but with wheat tortillas. Obviously on the Dukan Diet, whether it’s wheat or it’s white, it ain’t right! Fortunately, now that I’ve found a Dukan-friendly tortilla recipe, I can prepare this recipe Dukan-style!

Cheesy Chicken Enchiladas

First, make the Homemade Dukan Tortillas recipe found here. (note: do not overcook tortillas as you want them to be on the softer side, not crispy)

Ingredients:

  • 4 Homemade Dukan Tortillas
  • 1 medium onion, chopped
  • 1 large chicken breast
  • 1/2 cup fat free shredded cheddar cheese
  • 1/2 cup picante sauce
  • 3/4 cup green chile sauce
  • 3 tbs fat free cream cheese
  • 1/2 tsp chili powder
  • salt & pepper to taste

Directions:

  1. Preheat oven 350 degrees.
  2. Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
  3. Remove and shred chicken. Set aside.
  4. In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
  5. Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
  6. Cook for about 3 minutes until the cheese is melted.
  7. Place the tortillas in the microwave for about 1 minute.
  8. Spray a baking dish with cooking spray.
  9. Stuff tortillas with chicken mixture, roll and place in the baking dish.
  10. Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
  11. Bake for 15 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/cheesy-chicken-enchiladas/)

BLT Egg Salad

BLT Egg Salad

Ingredients:

  • 12 extra large eggs
  • 3 medium tomatoes, diced
  • 1 cup chopped iceberg lettuce
  • 12 strips lean center-cut bacon (6% fat or less)
  • 1/4 cup low fat mayo
  • 1/8 cup fat free sour cream
  • salt & pepper

Directions:

  1. Boil eggs for 20 minutes.
  2. Meanwhile, cook bacon until crisp and crumble. Set aside.
  3. Remove eggs from water and rinse in cold water for 15 minutes.
  4. Peel eggs and cut each egg in half and remove egg yolks. Toss yolks.
  5. Cut each egg-white half into 6 cubes.
  6. Place eggs in refrigerator to cool for 5 minutes.
  7. In a large mixing bowl, combine eggs-whites, bacon (reserve a small handful for garnish), mayo, sour cream, and salt & pepper to taste.
  8. Add tomatoes and lettuce and lightly toss. Serve and garnish with remaining bacon.

(source: http://www.foodnetwork.com/recipes/blt-pasta-salad-recipe/index.html)