Japanese Sticky Chicken

Japanese Sticky Chicken

Ingredients:

  • 8 drumsticks, skin removed
  • 1 cup water
  • 1/2 cup balsamic vinegar
  • 1/3 cup low-sodium soy sauce
  • 2.5 tbs splenda brown sugar
  • 4 garlic cloves, peeled
  • 1 tsp chili powder

Directions:

  1. Combine all ingredients in a large pan over high heat.
  2. Bring to a boil. Then, reduce to a simmer for 20 minutes, uncovered.
  3. Increase the heat while turning the chicken often until the sauce turns into a sticky glaze.
  4. Remove garlic cloves and serve.

(source: http://www.food.com/recipe/japanese-mums-chicken-68955)

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Turkey Sausage & Peppers

Quick update: My weight is still lingering in the 116s and is being very stubborn! In fact, the only day this week that I actually lost weight was when I had a little cheat meal and had a 6 inch Subway Club. Could it be that my body has gotten used to the Dukan Diet?  The last few pounds is indeed the MOST difficult to lose! On a lighter note, the adoption event I volunteered at over the weekend went well and we adopted out 20 dogs in just that one day! I’m sooo happy for those lovebugs. They ALL deserve forever homes!

Turkey Sausage & Peppers

Ingredients:

  • 14 oz Turkey Smoked Sausage, cut into 1/2 inch slices
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1/2 onion, sliced
  • 2 cloves garlic, minced
  • 1/2 cup low-fat pasta sauce
  • salt & pepper to taste
  • low-fat parmesan cheese for garnish
  • optional: 1 cup sliced mushrooms

Directions:

  1. In a large pan, heat cooking spray over medium heat.
  2. Add sausage and cook until brown on both sides. Remove and set aside.
  3. In the same pan, add bell peppers, onions, garlic, and salt & pepper to taste. Spray with cooking spray.
  4. Brown until soft while scraping the bottom of the pan.
  5. Return sausage to the pan with the peppers and add pasta sauce.
  6. Allow to simmer for 1-2 minutes. Serve with parmesan cheese.
  7. Optional: Make some Dukan-friendly Garlic Cheese Bread to compliment this dish!

BBQ Chicken Pizza

BBQ Chicken Pizza

Dukan Pizza Crust

Ingredients:

  • 1 egg white
  • 2 tbs oat bran
  • 2 tbs fat free cream cheese
  • 1 ts baking powder

Directions:

  1. Preheat oven at 375 degrees F.
  2. Whisk together egg white, oat bran, cream cheese, and baking powder.
  3. Heat pan to medium-low heat with cooking spray.
  4. Pour in mixture to form a 4-5 inch circle.
  5. Cook for about 3-4 minutes on each side or until browned and can be handled.
  6. Put crust in the oven directly on the rack.
  7. Bake for 10 minutes or until firm. Flipping after 5 minutes.

note: leave oven on once you remove the crust.

Pizza Toppings

Ingredients:

  • chicken breast half
  • 1-2 tbs BBQ sauce, any brand
  • 1 tbs chopped red onions
  • 1 tsp chopped cilantro
  • 2 tbs low-fat/fat free cheese (I used a blend of cheddar, mozzarella, & parmesan)
  • salt & pepper to taste

Directions:

  1. Lightly season chicken breast with salt and pepper and cut into 1 inch cubes.
  2. Cook chicken in pan until browned and cooked through.
  3. Top pizza crust with cheese, onions, and chicken.
  4. Place on a baking sheet and bake for 5 minutes at 375 degrees F.
  5. Remove pizza from oven and top with cilantro and BBQ sauce as desired.

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/)

BLT Egg Salad

BLT Egg Salad

Ingredients:

  • 12 extra large eggs
  • 3 medium tomatoes, diced
  • 1 cup chopped iceberg lettuce
  • 12 strips lean center-cut bacon (6% fat or less)
  • 1/4 cup low fat mayo
  • 1/8 cup fat free sour cream
  • salt & pepper

Directions:

  1. Boil eggs for 20 minutes.
  2. Meanwhile, cook bacon until crisp and crumble. Set aside.
  3. Remove eggs from water and rinse in cold water for 15 minutes.
  4. Peel eggs and cut each egg in half and remove egg yolks. Toss yolks.
  5. Cut each egg-white half into 6 cubes.
  6. Place eggs in refrigerator to cool for 5 minutes.
  7. In a large mixing bowl, combine eggs-whites, bacon (reserve a small handful for garnish), mayo, sour cream, and salt & pepper to taste.
  8. Add tomatoes and lettuce and lightly toss. Serve and garnish with remaining bacon.

(source: http://www.foodnetwork.com/recipes/blt-pasta-salad-recipe/index.html)