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!
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
Combine all ingredients in a bowl. Refrigerate for 1 hour to allow steak to marinate.
Heat a wok/large pan on high heat with cooking spray.
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)
Optional: Serve with some fresh, sliced cucumbers.
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As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉
1.5 lbs extra lean ground beef
1 large egg, beaten
1/3 cup milk
1/2 cup low-fat parmesan cheese
1/3 cup oat bran
1 tsp garlic powder
1 tsp pepper
1/2 tsp oregano
2 tbs dried parsley
1/3 cup fat free sour cream
1 (14.5 oz) can fat free beef stock
1/2 tsp garlic powder
salt & pepper to taste
3 tbs cornstarch, dissolved in 3 tbs hot water
Preheat oven 350 degrees F.
In a large bowl, mix all ingredients for the meatballs.
Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
Bake for about 18 minutes.
In a medium pan, heat 2 seconds of cooking spray on medium heat.
Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.
Tonight is Bob’s softball night. So, left to my own device, I completely wrecked our kitchen in the process of testing out some dessert recipes. Luckily, the disaster was not made in vain as I was able to cook up an easy, fat free, flourless, no-bake cinnamon bun recipe — yes, if it didn’t exist before, now it does!!
..Hopefully if I give Bob a piece of the cinnamon bun, he won’t be too upset about the tornado that hit our kitchen 😉
4 tbs unflavored protein powder
4 packets splenda
1 tbs splenda brown sugar
1/2 tbs corn starch
1/2 tsp baking powder
2.5 tbs fat free half & half
1/2 tsp vanilla extract
1/4 tsp ground cinnamon
In a bowl, mix all ingredients together until smooth and pour into a souffle cup. (note: only fill cup 1/3 full as it will rise like a souffle in the microwave)
Microwave for 30 seconds.
Cream Cheese Frosting
2 tbs fat free cream cheese
2 tbs skim milk
1 tbs fat free half & half
2 packets splenda
Combine all ingredients in a small sauce pan over low heat.
Whisk together constantly until cream cheese is melted.
Top cinnamon bun with cream cheese frosting and sprinkle with cinnamon. Serve immediately.