Sweet N Sour Chicken

Sweet N Sour Chicken

Ingredients:

  • 2 chicken breasts, cubed
  • 1/2 onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 2 cloves garlic
  • 1 (15 oz) can tomato sauce
  • 2 tbs splenda brown sugar
  • 4 tbs red wine vinegar

Directions:

  1. Heat a skillet on medium heat with cooking spray.
  2. Cook chicken until cook through and brown.
  3. While chicken is cooking, cook minced garlic with cooking spray in a separate pan until fragrant.
  4. Add bell peppers and onions and cook until slightly tender.
  5. Stir in tomato sauce, brown sugar, and red wine vinegar.
  6. Once chicken is done, add chicken to sauce and cook for another minute.

 

(source: http://dukanitout.com/sweet-and-sour-roasted-tofu/)

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Pan-seared Garlic Noodles

The biggest complaint about shirataki noodles is the smell that comes from the liquid they’re packaged in. Not only does the liquid give it an odd smell but also adds a sliminess to the texture. The package directions tell you to microwave the noodles and strain any excess water. However, I began using some additional steps to help better the taste and texture of these noodles. It will take a bit more time but it is well worth it. The steps will be listed in the directions of the recipe.

Like most of the world’s population, garlic is one of the great loves of my life. I eat it religiously! One of my favorite garlic dishes is the garlic noodles dish. Garlic noodles is a asian-style dish that many restaurants have put their own spin on. One of my favorites is from the Yard House. They make theirs with shiitaki mushrooms and top it off with parmesan cheese. It’s simply delicious! So, one day while salivating at the thought of these noodles, I thought: What’s stopping me from making a Dukan-friendly version of garlic noodles? The answer — nothing!

I made this recipe for lunch today and I have to say: It was the BEST shirataki recipe I’ve tasted thus far! Shirataki noodles definitely work best with asian-style dishes and this is one of them.

Pan-seared Garlic Noodles

Ingredients:

  • 2 packets fettuccine shirataki noodles
  • 3 medium mushrooms, diced
  • 1/4 cup green onions, chopped
  • 4 cloves garlic, minced
  • 2 cloves garlic, sliced
  • 4 tbs splenda brown sugar
  • 2 tsp soy sauce
  • 2 tbs regular or vegetarian oyster sauce
  • salt
  • optional: reduced fat parmesan cheese for garnish

Directions:

  1. Boil shirataki noodles for 3.5 minutes with 2 dashes of salt and strain.
  2. Microwave noodles for 1 minute and use paper towels to dry off any additional liquid.
  3. In a large skillet or wok, heat cooking spray on medium heat and saute mushrooms and garlic until fragrant.
  4. Add brown sugar, soy sauce, and oyster sauce. Add noodles and toss in sauce.
  5. Pan sear noodles on medium-high heat until all liquid is absorbed and  noodles have a nice seared brown color.
  6. Add green onions, cook for 30 seconds and remove from heat.
  7. Garnish with parmesan cheese if desired.

 

(source: http://whiteonricecouple.com/recipes/garlic-butter-noodles-recipe/)

Kung Pao Chicken

Kung Pao Chicken

Ingredients:

  • 1 lb chicken breasts, cut into 1 inch cubes
  • 2 tbs white wine
  • 2 tbs soy sauce
  • 2 tbs cornstarch, dissolved in 2 tbs water
  • 1 oz hot chile paste
  • 1 ts white vinegar
  • 2 ts splenda brown sugar
  • 1/2 cup chopped green onions
  • 1 tbs garlic, chopped

Directions:

  1. Combine 1 tbs wine, 1 tbs soy sauce, and 1 tbs of cornstarch/water mixture.
  2. Toss in chicken and allow to marinade in the fridge for 30 minutes.
  3. In a separate bowl, combine 1 tbs wine, 1 tbs soy sauce, 1 tbs cornstarch/water mixture, brown sugar, chili paste, and vinegar. Set aside.
  4. Heat skillet on medium with cooking spray.
  5. Remove chicken from marinade and brown in skillet until cooked through.
  6. In a separate skillet, slowly heat sauce made in step 3 until aromatic.
  7. Add chicken and allow to simmer in sauce for a few minutes.
  8. Serve with fresh chopped green onions as garnish.
   

(source: http://allrecipes.com/recipe/kung-pao-chicken/)

Salt & Pepper Chicken

Salt and Pepper Chicken

 

Ingredients:

  • 1 large chicken breast, cut into 1-2 inch cubes
  • 3 tbs corn starch
  • 1/4 ts paprika
  • 1/4 ts onion powder
  • 1/2 ts garlic salt
  • 1/2 ts pepper
  • 1/2 ts dry basil
  • 1 green onion, chopped
  • 1 clove garlic, chopped
  • 1 jalapeno, sliced (optional)

 

Directions:

  1. Combine all dry ingredients in a bowl and mix.
  2. Toss chicken in corn starch mix until all pieces are coated.
  3. Heat pan/wok on medium-high heat with cooking spray.
  4. Add chicken and cook fully, browning all sides.
  5. Add green onions, garlic, & jalapeno and saute for one minute.

Mongolian Beef & Broccoli

Mongolian Beef & Broccoli

A must-try recipe from dukanitout.com! It is phenomenal!

Ingredients:

  • 1 lb lean steak, cut against the grain into strips
  • 2 cups broccoli, steamed (omit on Attack Phase)
  • 1/2 t ginger powder
  • 1 clove garlic, chopped
  • 1/4 cup soy sauce
  • 1/4 cup water
  • 2 tbs splenda brown sugar
  • 2 tbs cornstarch
  • 2 large green onions, cut greens into 2-inch strips, chop the whites

Directions:

  1. Heat pan with cooking spray and add ginger and garlic. Then, quickly add soy sauce and water.
  2. Add brown sugar to pan and allow sauce to thicken for a few minutes.  Remove from heat.
  3. Toss meat and cornstarch well in a bowl and side aside for 5 minutes.
  4. Meanwhile, heat a skillet with cooking spray.
  5. Add the meat to the pan and brown each side for a few minutes.
  6. Add a couple of tablespoons of water and simmer for 2 more minutes.
  7. Add the sauce and simmer for another minute.
  8. Add the broccoli and green onions  and cook for one last minute.
  9. Serve immediately.

(source: http://dukanitout.com/mongolian-beef/)