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.
So.. Bob loves horseradish and I love garlic. The perfect compromise — Horseradish & Garlic-Crusted Steak! Watch out because this steak is full of flavor but very bold and strong flavors. Lovers of the two main ingredients like Bob and I will gobble this up!
3 lbs sirloin steak
1/4 cup dijon mustard
1/2 cup non-creamy horseradish
12 garlic cloves, chopped
2 tbs pepper
salt to taste
Combine all ingredients except cooking spray in a bowl. Rub the marinade on the steaks and refrigerate for 2 or more hours.
Preheat broiler at 500 degrees.
Spray a baking dish or sheet with cooking spray and place steaks on top (make sure to have a nice spread of marinade on the steaks). Spray top of steaks as well.
Cook for about 10-20 minutes depending on how well you like your steak cooked.
Bob and I have never had Shepherd’s Pie before so making this recipe was a little risky for us. Even so, we can imagine what the dish should taste like considering it’s really just ground beef and mashed potatoes. Yes, I know what you’re thinking, potatoes are forbidden on the Dukan Diet. That’s true and there are no ifs, ands, or buts about it! Consequently, this recipe is made with a beautifulcauliflower mash. It’s amazing how much it resembles the taste and texture of mashed potatoes with none of the fat or carbs!
1 lb lean ground beef
2 tbs corn starch
3/4 fat free beef broth
3 carrots, chopped
1 brown onion, chopped
1 tbs ketchup
1/3 cup fat free shredded cheddar cheese
1 head cauliflower
1 tbs fat free cream cheese
1/4 cup reduced fat shredded parmesan
1/8 cup fat free sour cream
1/4 ts garlic salt
1/8 ts pepper
1/2 ts garlic, minced
Bring one medium and one large pot of salted water to a boil.
Cut cauliflower into small florets and chop carrots.
Boil cauliflower in the large pot for 8-10 minutes or until well done.
Boil carrots in medium pot for 10-12 minutes or until soft.
While the vegetables are boiling, brown onions in a large pan with cooking spray.
Add ground beef to pan and brown.
Add corn starch and cook for one minute.
Add ketchup and beef broth and bring to a boil. Then, reduce heat and simmer for 5 minutes.
Pour ground beef mixture into an even layer in a medium casserole dish. Top with carrots once they’re done boiling.
Once the cauliflower is done boiling, immediately drain water and use paper towels to dry completely.
In a food processor, puree cauliflower with cream cheese, sour cream, parmesan, garlic, garlic salt, and pepper.
Pour cauliflower mixture into a bowl and mix in 1/4 cup of the shredded cheddar cheese.
Top casserole dish evenly with cauliflower mash and with remainder of cheddar cheese.
Bake for 20 minutes at 375 degrees and finish in the broiler for 5 minutes.
The tough thing about being on the Dukan Diet is that you always feel like you’re missing something with your meal. Steak with no potatoes, meatballs with no spaghetti, or turkey with no gravy. So it’s always nice to try some recipes that are Dukan-friendly in its original form such as a nice hot bowl of chili. Sure, you won’t get the beans but it’s not uncommon to find beanless chilis these days. I tried the following recipe over the weekend and was definitely a fan!
1 lb lean ground beef
2 cloves garlic, minced
1 large onion, chopped
2 tbs chili powder
1 ts dried oregano
1 ts cumin
1 ts hot sauce
1 can crushed tomatoes, 28 oz
1/4 cup red wine vinegar
shredded fat free cheddar cheese
fat free sour cream
Combine ground beef, onions, and garlic in a large pot over medium-high heat.
Cook until ground beef is browned.
Add all dry seasonings and hot sauce.
Add tomato sauce and vinegar and stir.
Bring to a boil and reduce to a simmer for one hour, stirring occasionally.
Check on the chili 45 minutes in and add water if it’s too thick for your liking.
Serve with fat free sour cream and fat free cheddar cheese.
If you have some leftover Oat Bran Bread Crumbs from one of the other recipes, you can make some crispy baked onions to go with the chili. Take a few slices of sweet onions and soak them in some ice water for about 15 minutes. Then, dip in an egg-white wash. Put some oat bran bread crumbs in a bag and add a few onion slices at a time and give it a good shake. Bake onions at 400 degrees for about 20 minutes.