Protein Waffles

Here’s an almost-Halloween treat for your sweet tooth! It’s a protein waffle or pancake mix that’s a real winner when eaten with Walden Farms’ pancake syrup.  If you haven’t heard of Walden Farms products before, this will be the real treat for you. The pancake syrup has zero calories, zero fat, zero sugar, and ZERO CARBS. Not to mention it tastes just like regular maple syrup! You can get the syrup on Amazon (link here). It’s a bit  on the pricier side but well worth it if you ask me!

Ingredients:

  • 1/2 cup fat free cottage cheese
  • 1/2 cup oat bran
  • 1 egg

Directions:

  1. Combine all ingredients in a food processor.
  2. Spray waffle maker with cooking spray.
  3. Pour about half of the mix into a waffle maker.
  4. Cook waffle about 1-2 minutes passed the waffle maker’s timer.
  5. Serve with Walden Farms pancake syrup.

You can also use the batter to make pancakes. I’ve used it to make both pancakes and waffles. They both taste great but I must say that the pancakes are easier to make. If you want to do pancakes, simply heat a pan with some cooking spray and cook it just as you would regular pancakes.

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Shredded Chicken Lettuce Wraps

Ingredients:

  • 3 chicken breasts
  • 16 oz chunky salsa
  • 3-5 tbs fat free cream cheese
  • Iceberg lettuce

Directions:

  1. Combine chicken and salsa in a crock pot.
  2. Cook on low for 8 hours.
  3. Strain out half of the juices. Use forks to shred chicken.
  4. Mix in 3-5 tbs of cream cheese depending on how thick you like the sauce.
  5. Serve with iceberg lettuce wedges.

Chicken Piccata

Hello Dukaners! I made this for dinner tonight and just thought I’d share it. And on the note of sharing, I am more than open to sharing my recipes. Most of them are adaptations from other recipes that I reference in each of my posts but I do write them myself. So, please feel free to repost and share the recipes; however, I do ask that you link back to my blog in your post. Please and thank you 🙂

Chicken Piccata

Ingredients

  • 2 chicken breast halves
  • cooking spray
  • salt & pepper
  • 1/2 cup fat free chicken broth
  • 1 shallot, diced
  • 2 tbs lemon juice
  • 2 tbs capers, drained
  • chopped fresh parsley for garnish
  • 1 tbs corn starch

Directions

  1. Place plastic wrap on top of chicken breasts and flatten with a mallet.
  2. Lightly season each side of chicken breast with salt and pepper and dust with corn starch.
  3. Heat a large pan with cooking spray on high heat.
  4. Add chicken and cook for three minutes.
  5. Spray top of chicken with cooking spray and flip.
  6. Add shallots and cook for another three minutes.
  7. Remove chicken breasts from pan and keep warm.
  8. Immediately add chicken broth and scrap bits from bottom of pan with a wooden spoon.
  9. Allow broth to simmer for one minute. Then, add lemon juice and capers.
  10. Pour sauce on top of chicken breasts and garnish with parsley.

Source: http://www.food.com/recipe/chicken-piccata-low-fat-152638

Rosemary Chicken & Roasted Vegetables

Ingredients:

  • 4 chicken breast halves
  • 2 red potatoes, cut into cubes
  • 1/2 medium onion, chopped
  • 1 zucchini, cut into cubes
  • 2 cloves garlic, minced
  • mix together a few dashes of: salt, pepper, rosemary, garlic powder, and onion powder.

Directions:

  1. Preheat oven 350 degrees F.
  2. Lightly sprinkle dry seasoning mix on both sides of chicken breasts.
  3. Heat pan on medium-high heat with cooking spray.
  4. Brown chicken breasts on both sides (do not cook through).
  5. Meanwhile, place vegetables in a medium baking dish with dry seasoning mix and 1 second of cooking spray and toss together.
  6. Remove chicken from pan and place chicken on top of vegetables.
  7. Bake for 35-45 minutes.

Note: For a CRUISE-FRIENDLY version of this dish, replace red potatoes with another vegetable such as broccoli or bell peppers.

Jalapeño Cheese Chicken

Ingredients:

  • 4 chicken breast halves
  • 3 oz fat free cream cheese
  • 3 tbs fat free cheddar/mozzarella cheese
  • 2 jalapeños, cleaned & minced
  • salt & pepper

Directions:

  1. Preheat oven 375 degrees F.
  2. Place plastic wrap over chicken breasts and flatten with a mallet.
  3. Season chicken with salt & pepper on one side and flip over.
  4. Mix together cheeses and minced jalapeños.
  5. Spread jalapeno cheese mixture onto chicken breasts.
  6. Roll chicken and hold together with a toothpick.
  7. Spray cooking spray on baking sheet, place chicken, and top with more spray.
  8. Bake for 30 minutes.

Smoked Turkey Jambalaya

Ingredients:

  • 14 oz lean smoked turkey sausage, sliced
  • 3/4 cup chopped onion
  • 3/4 cup chopped celery
  • 3/4 cup chopped green bell peppers
  • 2 tbs minced garlic
  • 1/2 cup diced tomatoes
  • 3 bay leaves
  • 1 tsp worcestershire sauce
  • 1 tsp hot sauce
  • 5 cups fat free chicken broth
  • 3/4 cup brown rice
  • Combine a dash of each of the following spices: paprika, black pepper, chili powder, onion powder, garlic powder, oregano, & thyme.

Directions:

  1. Heat a large sauce pan on medium heat with cooking spray and brown onions, celery, and bell peppers for 3 minutes.
  2. Add tomatoes, garlic, bay leaves, worcestershire sauce, and hot sauce.
  3. Stir in rice and slowly add chicken broth.
  4. Cover and cook for 20 minutes. Stir occasionally.
  5. In a separate pan, spray with cooking spray and brown sausage. Set aside.
  6. Remove cover and cook until rice is tender (about 15 minutes).
  7. Mix in sausage and spice-mix and cook for an additional few minutes.

For a CRUISE PHASE FRIENDLY dish — omit brown rice, increase diced tomatoes to 1 cup, decrease chicken broth to 2.5 cups, and cook uncovered for a total of 15 minutes before moving to step 7.

 

(source: http://www.foodnetwork.com/recipes/emeril-lagasse/cajun-jambalaya-recipe2/index.html)

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.

Cinnamon Roll Pudding

Quite a while ago I posted a Gingerbread Biscotti and Chocolate Chip Dip recipe inspired by Chocolate Covered Katie. The dip is a deeelicious, protein-filled dessert made from cream cheese and, surprisingly, tofu! Well, this time around, I made a small additional tweak to the recipe and made a cinnamon roll inspired pudding. YUM. I make enough to refrigerate and have it as a treat for several days to come!

Cinnamon Roll Pudding

Ingredients:

  • 3/4 tsp vanilla extract
  • 1/2 cup soft tofu
  • 1/2 cup fat free cream cheese
  • 3 packets of splenda
  • 1 tbs splenda brown sugar
  • 1/2 tsp ground cinnamon

Directions:

  1. Blend all ingredients together in a food processor or blender until smooth.
  2. Refrigerate for a few hours for a nice thick consistency.

Chocolate Molten Lava Cake

Chocolate Molten Lava Cake

Ingredients:

  • 3 tbs unflavored protein powder
  • 2 tsp cocoa powder
  • 1 egg
  • 2 tbs splenda brown sugar
  • 1/4 tsp vanilla extract
  • 2 tbs oat bran
  • 1 tbs skim milk
  • 1 tsp baking powder
  • dash of salt
  • 1-2 tbs sugar-free chocolate sauce

Directions:

  1. Preheat oven 350 degrees F.
  2. Whisk all ingredients together and pour into a souffle cup.
  3. Bake for 15-18 minutes. (the outside rim should be cooked while the center remains very moist & melty)
  4. Pour sugar-free chocolate sauce over cake and serve while hot.

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.