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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Green Chile & Chicken Panini

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..

Green Chile & Chicken Panini

First, make the Savory Dukan Bread recipe found here. (note: cut bread into two slices)

Ingredients:

  • 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
  • cooking spray

Directions:

  1. Preheat grill on medium-high heat
  2. Filet chicken through the center to create two thin slices of chicken.
  3. Season chicken with salt and pepper and grill for about 4-5 minutes on each side or 4 minutes in the George Foreman Grill.
  4. Spread low fat mayo on Dukan bread slices. Spray opposing sides of bread with cooking spray.
  5. Pat green chiles down with a paper towel to dry.
  6. Stack on chicken breasts, 2 whole green chiles, and cheese between bread slices.
  7. Place sandwich in a panini press or George Foreman Grill for 1 minute.

Strawberry Shortcake Trifle

Happy Fourth of July everyone! Well, it’s pretty much over now but I hope everyone had a great, relaxing holiday. I went to my bosses’ barbeque today and had a great time with them and their family. They are just genuinely kind people and I have tons of laughs when I’m around them. My boss even made Bob and I a fat free dessert dip in consideration of our diet! It was a simple mixture of fat free sour cream, fat free cream cheese, and sugar/splenda. It was deeelicious!

Now I’m home and comforting Crouton through the loud sounds of fireworks and am on to my next dessert of the day: Strawberry Shortcake Trifle. Okay.. so it’s not exactly a shortcake but it’s served with a nice sweet bread. The layers consist of strawberry jello, vanilla pudding, and topped with fat free cool whip. *Warning* vanilla pudding and cool whip are both not allowed in the first two phases of the Dukan Diet. My personal rule is that if it’s fat free and low carb, it’s okay in my book. I’ve never had a problem losing weight eating these things so, once again, do what works for you! And for those of you not on the Dukan Diet, this dessert is definitely a winner because it’s (minus the cooking spray) completely FAT FREE!

Strawberry Shortcake Trifle

Ingredients:

  • 1/4 pack strawberry lite jello mix
  • 1/2 pack fat free vanilla pudding mix
  • 1 cup water
  • 1 & 1/4 cup skim milk
  • 1/2 cup corn starch
  • 2 tbs fat free cream cheese
  • 3 packets splenda
  • dash of salt
  • 1 tsp baking powder
  • 1 cup fat free cool whip

Directions:

  1. Prepare the jello and pudding the night before to allow both to set. Pour the jello into the cup/bowl you plan on serving the dessert in.
  2. Preheat oven 425 degrees F.
  3. Make the sweet bread by combining the corn starch, splenda, salt, baking powder, and cream cheese.
  4. Use your hands to mix the ingredients together until a crumbly texture forms.
  5. Whisk milk in until smooth.
  6. Spoon 4 rounds of mix onto a parchment paper lined baking sheet. Spray top of cookies with cooking spray.
  7. Bake for 15 minutes.
  8. In the cup/bowl where you have the set strawberry jello, spoon an even layer of pudding over the jello and top with cool whip.
  9. Serve with sweet bread.

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/)

Dark Chocolate Chip Cookies

The base of this recipe is derived from the Oat Bran Cookies recipe I posted previously. However, it incorporates some homemade dark chocolate chips that gives it that extra oomph! The best part is that you can make these cookies entirely from scratch in under 30 minutes!

Dark Chocolate Chip Cookies

Ingredients:

  • 16 packets of splenda
  • 1/6 cup cocoa powder
  • 1/2 egg white
  • 1/2 ts vanilla extract
  • 2.5 tbs skim milk
  • 3/4 cup oat bran
  • 1/4 ts baking soda
  • 1/8 ts salt (plus a dash)
  • 2 tbs splenda brown sugar
  • cooking spray

Directions:

  1. Preheat oven 350 degrees.
  2. Make chocolate chips by using an electric mixer to combine 14 packets of splenda, cocoa powder, egg white, vanilla extract, a dash of salt and 1/2 tbs skim milk.
  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.
  5. Meanwhile, preheat oven 375 degrees.
  6. Make the cookie “dough” by using a food processor to grind and combine oat bran, baking soda, 1/8 ts salt, and brown sugar.
  7. Remove mixture from food processor and add 2 tbs skim milk and 1 second of cooking spray. Mix very well.
  8. Remove chocolate from freezer and cut into small squared chips.
  9. Add chocolate chips to cookie mixture and use a spoon to carefully mix them in.
  10. Form 8 small cookies on baking sheet lined with parchment paper and bake for 7 minutes.

(source: http://www.kingarthurflour.com/recipes/flourless-fudge-cookies-recipe/)

Chicken Pot Pie

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!

Chicken Pot Pie

Ingredients:

  • 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

Directions:

  1. Preheat oven 300 degrees.
  2. First, make the Silvia’s Soft Buns recipe by separating the egg yolks and whites into two bowls.
  3. Add splenda, dash of salt, and cream cheese to yolks and whisk together until smooth.
  4. Add cream of tartar to egg whites and use an electric mixer to beat whites until very stiff.
  5. Slowly fold egg white mixture into yolk mixture.
  6. Spoon mixture onto parchment paper and form 4 mounds. Flatten each mound slightly.
  7. Bake for 30 minutes.
  8. While buns are baking, season chicken breasts with salt and pepper.
  9. Preheat skillet with cooking spray and cook chicken breasts through.
  10. Remove chicken from skillet, cut into 1 inch cubes and place in a large mixing bowl.
  11. Add thawed green beans and cream of chicken soup to bowl and mix.
  12. Once buns are done baking, remove and set them aside to cool. Preheat oven 400 degrees.
  13. Evenly pour chicken mixture into 4 souffle cups and bake for 12 minutes.
  14. Remove souffle cups and top each cup with a bun.

 

(source: http://dukanitout.com/silvias-soft-buns/http://www.bettycrocker.com/recipes/easy-chicken-pot-pie/df0d82fa-a1de-4bc6-8952-a4a2533baf75)

Beef Stroganoff

Beef Stroganoff

Ingredients:

  • 2 lbs lean steak, cut into 1/2 inch thick strips
  • 1/2 ts salt
  • 1/2 pepper
  • 4 green onions (white parts only), sliced
  • 4 tbs corn starch
  • 1 can fat free beef broth
  • 1 ts mustard
  • 6 oz mushrooms, sliced
  • 1/3 cup fat free sour cream
  • 1/3 cup white wine

Directions:

  • Heat a large pan with cooking spray and brown steak strips with salt and pepper. Set aside.
  • Add onions and mushrooms to the pan, brown and set aside with strips.
  • Stir in broth and bring to a boil. Meanwhile, dissolve the cornstarch in 3 tbs of hot water and add to the broth.
  • Lower heat and add mustard.
  • Then, add steak strips back into the pan, cover, and simmer for one hour or until meat is tender.
  • A few minutes before serving, add sour cream, wine, and salt and pepper to taste.

 

(source: http://allrecipes.com/recipe/beef-stroganoff-iii/)

 

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/)

Garlic Cheese Bread

Yet another play on the Savory Dukan Bread that makes a sinLESSly scrumptious Garlic Cheese Bread.

Garlic Cheese Bread

First, make the Savory Dukan Bread. You can find the recipe here. (note: toast the bread lightly)

Ingredients:

  • Savory Dukan Bread
  • 1 clove garlic
  • 1.5 tbs reduced parmesan
  • 1.5 tbs reduced mozzarella
  • 1/2 ts italian seasoning

Directions:

  1. Preheat broiler
  2. In a food processor, combine and finely chop garlic, parmesan, mozzarella, and italian seasoning.
  3. Place toasted dukan bread slices on a baking sheet and top with cheese mixture.
  4. Spray top of garlic bread with cooking spray & bake in broiler for 3 minutes. (optional: serve with tomato dipping sauce on PV days)