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.
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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/)

Baked Southwest Chicken

Baked Southwest Chicken

Ingredients:

  • 4 chicken breast halves
  • 3/4 cup salsa
  • 1/4 cup reduced fat parmesan cheese

Directions:

  1. Preheat oven 350 degrees F.
  2. Lay chicken breasts in a greased baking dish, top with salsa, and sprinkle with cheese.
  3. Cover dish and bake for 30 minutes. Remove cover and bake for an additional 10 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/salsa-chicken/)

Day 61, A New Low

Yesterday, Bob and I took a day off to spend with our dog, Crouton. Yes, you heard it right. We took a vacation day to stay at home, in our pajamas, and cuddle up next to Crouton all day. We both love to travel but miss Crouton terribly when we do. And now that so much of our time is spent volunteering each weekend and we’re in need of saving money for my Master’s program, it only seemed right that we stayed home and did what would make all three of us happy!

I weighed in yesterday at 16.6 lbs; a HUGE personal accomplishment!! Not only because I’ve been stuck in the 118s forever but because I haven’t been under 117 lbs my entire adult life. I know it’s only .4 lbs but it just shows how far I’ve come. It was not too long ago that I was at the peak of my weight gain and now I’m at the valley of my weight loss. I. AM.THRILLED!

Tonight, Bob and I have a Casino Fundraiser Event to attend for the organization we volunteer at: WAGS (Westminster Adoption Groups and Services). It should be a fun night filled with casino games, silent auctions, and food. All proceeds go to the animals! Hopefully we can resist the non-Dukan friendly foods..

Well, I hope everyone has a nice, relaxing weekend to recharge and be ready to take on the next week! 🙂

-Julee

Cheesy Chicken Enchiladas

Boy, am I on a Mexican food roll or what?!

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!

Cheesy Chicken Enchiladas

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)

Ingredients:

  • 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

Directions:

  1. Preheat oven 350 degrees.
  2. Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
  3. Remove and shred chicken. Set aside.
  4. In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
  5. Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
  6. Cook for about 3 minutes until the cheese is melted.
  7. Place the tortillas in the microwave for about 1 minute.
  8. Spray a baking dish with cooking spray.
  9. Stuff tortillas with chicken mixture, roll and place in the baking dish.
  10. Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
  11. Bake for 15 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/cheesy-chicken-enchiladas/)

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)

Dukan Tacos on Homemade Tortillas

Just like the Dukan bread and pizza crust recipe, this Dukan-friendly tortilla recipe is a great find. Made with protein powder and oat bran, the tortilla gives you the consistency of a corn tortilla with a saltier flavor. They were just what Bob and I needed for our Taco Friday!

Dukan Tacos on Homemade Tortillas

First, make the Homemade Dukan Tortillas. (makes 4 tortillas)

Ingredients:

  • 1/4 cup oat bran
  • 1 egg
  • 1 scoop unflavored protein powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 cup fat free shredded cheddar cheese
  • 1-2 tbs water

Directions:

  1. Use a food processor to blend together all ingredients except water.
  2. Add about 1-2 tbs water depending on how much you need to create a consistency in the batter that will allow it to be easily poured.
  3. Preheat pan with cooking spray on medium-high heat.
  4. Pour 1/4 of the batter at a time into pan and tilt to form a 5-6 inch tortilla.
  5. Cook for about 2-3 minutes or until a crust forms on the edge. Flip and cook for another 1-2 minutes.

Then, prepare the ground beef.

Ingredients:

  • 1 lb extra lean ground beef
  • 1 packet taco seasoning
  • 2/3 cup water
  • chopped onions, salsa, fat free sour cream, and fat free cheddar cheese as condiments

Directions:

  1. In a large sauce pan, lightly brown ground beef.
  2. Add 2/3 cup water and taco seasoning. Bring to a boil while stirring.
  3. Reduce to a simmer for 5 minutes.
  4. Serve ground beef and desired condiments on Homemade Dukan Tortillas.

 

(source http://www.livestrong.com/recipes/egg-white-oatmeal-wrap-tortilla/)

Cheesy Stuffed Mushrooms

I am in such an appetizer mood! It must be because the Fourth of July is tomorrow and that means BBQs and lots of finger food. Note to self: BE GOOD!! And on that note, one great way for all of us to be good while eating yummy holiday food is to make these overstuffed cheesy mushrooms. They are awesome!

Cheesy Stuffed Mushrooms

First, make the 1/3 of the Oat Bran Breadcrumbs recipe found here.

Then, follow the recipe below.

Ingredients:

  • 4 tbs Oat Bran Breadcrumbs
  • 2 tbs reduced fat parmesan/mozzarella cheese mix (+extra for topping)
  • 1 tbs cream cheese
  • dash of italian seasoning
  • 1/2 clove garlic
  • 6 whole mushrooms

Directions:

  1. Preheat oven 400 degrees.
  2. Remove stems from mushrooms and place in food processor along with the first 5 ingredients and blend together.
  3. Generously stuff mushrooms with cheese mixture and place mushrooms on greased baking sheet.
  4. Top each mushroom with a pinch of parmesan/mozzarella cheese.
  5. Spray tops of mushrooms with cooking spray and bake for 25 minutes.

Gingerbread Biscotti w/ a Chocolate Chip Dip

There are three separate parts to this recipe: 1) Dark Chocolate Chips 2) Cream Cheese Dip 3) Gingerbread Biscotti. The Dark Chocolate Chips recipe is from a recent post I made for Dark Chocolate Chip Cookies. These chocolate chips are completely fat free and sugar free. The Cream Cheese Dip is a high-protein, low-fat dip made from tofu and, of course, cream cheese. Finally, there is the Gingerbread Biscotti made from oat bran, brown sugar, a touch of cinnamon and ginger. The biscotti and dip can be eaten together or separately; it’s your choice! 🙂

Gingerbread Biscotti w/ a Chocolate Chip Dip

Dark Chocolate Chips recipe

Ingredients:

  • 7 packets of splenda
  • 1.5 tbs cocoa powder
  • 1/2 tbs egg whites
  • 1/4 tsp vanilla extract
  • 1 tsp skim milk
  • pinch of salt
Directions:
  1. Preheat oven 350 degrees.
  2. Use an electric mixer to combine all ingredients.
  3. Spoon chocolate mixture into 2 inch rounds on a baking sheet lined with parchment paper.
  4. Bake for 8 minutes. Remove and place in freezer to cool and harden for 5 minutes.
  5. Cut chocolate into small squared chips.
 

Cream Cheese Dip recipe

Combine the following ingredients in a blender:

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

Use a spoon to mix in chocolate chips to create the dip.

Gingerbread Biscotti recipe

Ingredients:

  • 3/4 cup oat bran
  • 1/4 ts baking soda
  • 1/8 ts salt
  • 2 tbs splenda brown sugar
  • 2 packets splenda
  • 2 tsp cocoa powder
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/2 tsp vanilla extract
  • 2 tbs skim milk
  • cooking spray

Directions:

  1. Preheat oven at 375 degrees.
  2. In a food processor, blend together oat bran, baking soda, salt, brown sugar, cocoa powder, cinnamon, ginger, and splenda.
  3. Pour mixture into a bowl and add milk and vanilla extract. Spray cooking spray into mix for 1 second. Mix ingredients together well.
  4. Form 6 biscotti-shaped cookies and place on parchment paper.
  5. Bake for 9-10 minutes.

(source: http://chocolatecoveredkatie.com/2011/01/11/chocolate-chip-cookie-dough-dip/)

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/)