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!
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)
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
Preheat oven 350 degrees.
Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
Remove and shred chicken. Set aside.
In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
Cook for about 3 minutes until the cheese is melted.
Place the tortillas in the microwave for about 1 minute.
Spray a baking dish with cooking spray.
Stuff tortillas with chicken mixture, roll and place in the baking dish.
Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
Back in my troubled eating days, I just loved to eat at Corner Bakery. For those of you who aren’t familiar with this chain bakery, it’s a casual place where you can grab a sandwich or pasta while enjoying some free wifi. It’s reasonably priced and never really packed so you can relax and stay as long as you want .. while carb-loading of course! One of my absolute favorite things to eat at Corner Bakery was their Green Chile & Chicken Panini. Crispy bread, tender chicken, flavorful green chiles, melty cheese — it was a whole lot of wonderful! So, like many other things on the Dukan Diet, if I wanted it enough, I knew I could make it happen. And, well, I wanted it pretty darn bad so here we are..
First, make the Savory Dukan Bread recipe found here. (note: cut bread into two slices)
2 slices Savory Dukan Bread
1 chicken breast
1/2 can whole green chiles
2 tbs low fat mayo
low fat mozzarella/parmesan mix
salt & pepper
Preheat grill on medium-high heat
Filet chicken through the center to create two thin slices of chicken.
Season chicken with salt and pepper and grill for about 4-5 minutes on each side or 4 minutes in the George Foreman Grill.
Spread low fat mayo on Dukan bread slices. Spray opposing sides of bread with cooking spray.
Pat green chiles down with a paper towel to dry.
Stack on chicken breasts, 2 whole green chiles, and cheese between bread slices.
Place sandwich in a panini press or George Foreman Grill for 1 minute.
Craving buffalo wings on the Dukan Diet? (Or.. any diet for that matter!) The following is a low-fat boneless, skinless buffalo chicken recipe that will make you wonder why you’ve ever subjected yourself to those regular 12 grams of fat per serving buffalo wings! *Yikes*
3 boneless, skinless chicken breasts (cut into 1 inch cubes or strips)
3/4 cup fat free chicken broth
1/2 cup Frank’s Red Hot Sauce
1 tbs corn starch, dissolved in 1 tbs chicken broth
Heat medium pot with cooking spray and brown chicken.
In a bowl, stir together chicken broth and hot sauce. Pour sauce into pot.
Allow chicken to simmer in sauce for 14 minutes.
Whisk in corn starch, bring to a boil, and remove from heat.
To make a low-fat ranch sauce for dipping, buy a packet of dry Hidden Valley Ranch mix. Prepare according to package directions with low-fat mayo and skim milk.
The Dukan Diet works for me because I think of it as a type of..obstacle course. I want to eat pizza but can’t have the crust. I want bread pudding but can’t have bread. I want to eat spaghetti but can’t have pasta. The list goes on and on. So, I become intrigued as to how I can eat what I want while continuing to stay on the diet and, as a result, continue to lose weight.
With that said, the route I usually take when planning out the week’s menu is to think of all the things I’d love to eat if I weren’t on a diet. This step is easy because I have multiple banks full of them! Then, as I am no chef or would even call myself a cook, I look online for recipes that would fulfill my cravings. I then break down the ingredients of each recipe to see if there are Dukan-friendly substitutes to the non-Dukan-friendly ingredients. If it works, a bell almost literally sounds off in my head and it goes on my menu schedule for the week. Finally, I give the recipe a go to see if it can be properly executed and, of course, put it to the ultimate test of taste. If it, for the most part, resembles the original dish and tastes good, (as geeky as it sounds) I get a sense of accomplishment because I feel like I have successfully completed another obstacle course! Not to mention I didn’t burn down my kitchen in the process 🙂
I found this next recipe during one of my above journeys toward creating a menu for the following week. Most people wouldn’t think twice about attempting a Chicken Pot Pie on the first two phases of the Dukan Diet but I think anything can happen if you put some creativity into it! This easy peezy recipe is available on the Betty Crocker website and only requires a hand full of ingredients. I, however, replaced the Bisquick with a Dukan-friendly bun; a recipe originally posted on dukanitout.com. It actually worked out well and Bob and I both really enjoyed it!
2 large skinless chicken breasts
1 (12 oz) bag frozen green beans, thawed
2 (10.5 oz) cans low fat cream of chicken soup
salt & pepper to taste
2 large eggs
1/2 packet splenda
1 pinch cream of tartar
4 tbs fat free cream cheese
Preheat oven 300 degrees.
First, make the Silvia’s Soft Buns recipe by separating the egg yolks and whites into two bowls.
Add splenda, dash of salt, and cream cheese to yolks and whisk together until smooth.
Add cream of tartar to egg whites and use an electric mixer to beat whites until very stiff.
Slowly fold egg white mixture into yolk mixture.
Spoon mixture onto parchment paper and form 4 mounds. Flatten each mound slightly.
Bake for 30 minutes.
While buns are baking, season chicken breasts with salt and pepper.
Preheat skillet with cooking spray and cook chicken breasts through.
Remove chicken from skillet, cut into 1 inch cubes and place in a large mixing bowl.
Add thawed green beans and cream of chicken soup to bowl and mix.
Once buns are done baking, remove and set them aside to cool. Preheat oven 400 degrees.
Evenly pour chicken mixture into 4 souffle cups and bake for 12 minutes.
In my current attempt to diet and lead a healthier lifestyle, I have cut out fast food almost completely (I say almost because of my little Popeyes incident). One fast food item I miss the most is the chicken nugget. Ah, good ol’ pressed chicken mumbo jumbo, breaded, and deep fat fried – mmmMm! My favorite are the Spicy Chicken Nuggets from Wendy’s with the Honey Mustard dipping sauce. I had the whole ignorance-is-bliss thing going on for awhile and I must say, it was good times. Unfortunately, a friend of mine posted a picture on her Facebook that turned my mind and my stomach.
It was a picture of this mushy, pink thing very much resembling strawberry soft serve ice cream. The caption read, “You’ll never guess what this is!” Yes..yes..it was the base of my beloved chicken nugget with bones, intestines, and all processed into this pink goo. Ya know, before the food coloring and molding into nugget form. Just beautiful, don’t you think?
After telling that story, I am more thankful now than ever that I found this recipe. These chicken nuggets are coated with oat bran, parmesan, and spices and baked to perfection. Good food made with good ingredients — What a concept!
2 chicken breasts, cut about 2 inches wide and about 3/4 inch thick
1/2 cup oat bran
1/2 cup parmesan (finely shredded if not already in powder form)
1/2 ts garlic powder
1/4 ts paprika
1/2 ts onion powder
1/4 ts salt
2 egg whites
Preheat oven 350 degrees.
Mix dry ingredients in a shallow bowl.
Beat egg whites in a separate bowl.
Dip nuggets into egg whites and let all the excess drip off.
Coat nuggets in oat bran mixture and place on greased baking sheet.
Bake for 10 minutes on one side and 5 minutes on the other.
Finish in the broiler for about 2-3 minutes to get that touch of crunchiness.
Serve with low fat honey mustard. I recommend the Kraft Light Honey Dijon as pictured to the right.
Some of you may have noticed that I like to make chicken drumsticks/legs. The reasoning behind this is mostly due to Bob’s love of them. However, there are many other great reasons why drumsticks are such great eats on the Dukan Diet.
First off, they are obviously high in protein and, with the skin removed, are low in fat. Secondly, although they may take some time to bake, it’s so easy to just throw on some seasoning and pop them in the oven. Very little effort for a yummy meal! Finally, and, most importantly, they are sooocheap to make! My local grocery store never sells them for more than 99 cents a pound. So, I usually get a 16 pack for under $6! I don’t know about you but I have broken the budget quite a few times on this diet. So, I like to save money anywhere I can!
With that said, here are some easy ways to incorporate some flavorful drumsticks into your Dukan lifestyle!
As a note, drumsticks should have their skin removed and are to be baked on a lightly sprayed cooking sheet at 375 for about an hour.
Pretty much any store-bought barbecue sauce you find will be fat free or you can make it yourself if you want to take a healthier route. I chose to buy the Chris n Pitts Original Barbecue. Simply toss the chicken legs in the barbecue sauce and bake. Flip and brush the legs with more sauce about 2-3 times throughout the cooking process.
The easiest recipe yet! Just top drumsticks off with any brand of lemon pepper seasoning & bake. Turn drumsticks about 2-3 time during the process.
These chicken legs are generously seasoned with a dry rub mixture that includes pepper, paprika, onion powder, garlic powder, seasoning salt, and italian-herb seasoning. A great way to prepare the drumsticks for all of you Cajun/spicy food lovers!