Lemon Garlic Shrimp

One of the EASIEST recipes ever made with shrimp and stuff you probably already have in your pantry. Serve the shrimp by itself on pure protein days or inside a lettuce wrap on protein veggie days!

Ingredients:

  • 1 lb shrimp, deveined
  • 1/4 lemon
  • 3 cloves garlic, minced
  • salt & pepper to taste

Directions:

  1. In a pan, heat cooking spray on medium.
  2. Add garlic and cook until fragrant.
  3. Add shrimp and squeeze the lemon over the shrimp.
  4. Add salt and pepper to taste. Cook until shrimp is cooked through.
  5. Optional: add pepper flakes if you like it spicy.

 

 

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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.

Tuna Melt

Tuna Melt

First, make the Savory Dukan Bread. You can find the recipe here. (note: slice the bread into two pieces)

Ingredients:

  • 2 slices Savory Dukan Bread
  • 2 (5 oz) cans tuna in water
  • 2 tbs minced shallots
  • 2 tbs low fat mayo
  • 1 tbs lemon juice
  • 1 ts dried parsley
  • 1/8 tsp salt
  • dash of pepper
  • dash of hot sauce
  • 4 slices tomato
  • 4 tbs fat free shredded cheddar cheese

Directions:

  1. Preheat broiler 500 degrees.
  2. Strain all water from tuna and flake the tuna.
  3. In a bowl, mix together tuna, shallots, mayo, lemon juice, parsley, salt, hot sauce, and pepper.
  4. Place Dukan Bread on baking sheet and top with tuna mixture, tomato slices, and cheddar cheese.
  5. Broil until cheese is melted (about 2-4 minutes).

(source: http://www.eatingwell.com/recipes/tuna_melt.html)

Miso Glazed Tilapia

Miso Glazed Tilapia

Ingredients:

  • 8 tilapia filets
  • 1/3 cup white miso
  • 1/4 cup splenda brown sugar
  • 2 tbs mirin or white wine
  • green onions for garnish

Directions:

  1. Pat down tilapia filets with paper towels to dry.
  2. In bowl, whisk together miso, brown sugar, and white wine.
  3. Brush filets with miso sauce and refrigerate for 30 minutes.
  4. Preheat broiler at 500 degrees.
  5. Spray baking sheet with cooking spray, add filets, and top lightly with more cooking spray.
  6. Broil for 4 minutes.
  7. Preheat oven at 375 degrees.
  8. Remove tilapia from broiler and bake in oven for 5-6 minutes to finish cooking.
  9. Plate and garnish with green onions.

(source: http://www.foodnetwork.com/recipes/ellie-krieger/miso-glazed-cod-recipe/index.html)

Tuna Salad with Dukan Toast

“It took more than a day to put it on. It will take more than a day to take it off. Don’t give up.”

The bad news for the day is that I gained .8 lbs. However, ironically enough, I lost 1/2 an inch off my waist. So, what gives, Dr. Dukan?

Dr. Dukan actually discussed the answer to this question on the official Dukan website. He mentioned that if you’re losing inches but gaining weight, it may be due to water retention. After all, you wouldn’t be losing inches if you weren’t slimming down so the scale may just be reflecting some extra water weight. This makes sense to me because although Bob ate the same foods as I did yesterday, he lost one lb today. His weight loss is also a lot more inconsistent than mine. Sometimes, he’ll gain one lb over a two-day period and then drop two lbs the very next day. Overall, he is losing weight so that is the important thing to keep in mind. I hope this comes as some encouraging news for those who are going through the same thing!

Tuna Salad w/ Dukan Toast

First, make a 1/2 portion of the savory Dukan Bread. The recipe can be found here. Make sure to toast the bread until it’s extra crispy.

Then, follow the recipe below for the tuna salad.

 

Ingredients:

  • 1 can 5 oz tuna in water
  • 3 tbs low fat mayo (or light miracle whip)
  • 1 tbs parmesan cheese
  • 1 tbs minced cucumbers (or relish)
  • 1 tbs minced red bell peppers
  • 1/8 ts dried minced onions
  • 1/4 ts parsley
  • 1/4 ts dill weed
  • 1 dab of mustard
  • 1 pinch garlic powder

Directions:

  1. Strain as much water as you can out of the tuna and flake the tuna.
  2. Combine all ingredients in a bowl and serve with Dukan Toast.

 

(source: http://allrecipes.com/recipe/barbies-tuna-salad/)

Salmon Two Ways

Salmon Two Ways

Lemon Pepper Salmon w/ White Wine Sauce

Ingredients:

  • 2 skinless salmon fillets
  • lemon pepper seasoning
  • 1 clove minced garlic
  • 3 tbs white wine
  • 1 ts lemon juice
  • 1/2 cup fat free chicken broth
  • 1 tbs corn starch

Directions:

  1. Preheat grill to medium.
  2. Sprinkle lemon pepper seasoning on both sides of salmon and spray with cooking spray.
  3. Grill for 6-8 minutes per side. (5 minutes in George Foreman Grill)
  4. While the salmon is cooking, spray sauce pan with cooking spray and heat to medium.
  5. Add garlic and saute for 1 minute.
  6. Add wine and simmer for a few minutes.
  7. Add chicken broth and lemon juice.
  8. Dissolve corn starch in a ramekin of hot water and add to sauce pan.
  9. Heat sauce to a boil and remove from heat to allow it to thicken.
  10. Plate salmon and top with white wine sauce.

Blackened Salmon

Ingredients:

  • 2 skinless salmon fillets
  • 2 tbs paprika
  • 1 tbs onion powder
  • 2 tsp seasoning salt
  • 1 tsp pepper
  • 2 tsp garlic powder
  • 1/2 tsp italian-herb seasoning

Directions:

  1. Preheat grill to medium.
  2. Combine and mix all seasoning in a bowl.
  3. Generously season one side of each salmon fillet and spray each side with cooking spray.
  4. Grill for 6-8 minutes per side. (5 minutes in George Foreman Grill)