Straciatella Soup

There’s a restaurant I frequent in Huntington Beach, CA called Mangia Mangia (which I now can translate to Eat Eat thanks to my free Italian lessons from Duolingo.com). I always have the most perfect Italian meals there. Fresh garlic bread, fried calamari, and a gorgeous risotto with scallops and asparagus in a cream sauce drizzled with truffle oil. Needless to say, these meals are not Dukan friendly. I realized today, however, that one part of the meal IS completely dukan friendly and that is the soup that comes with my entree: the straciatella soup. Straciatella is an Italian soup made with eggs, cheese, herbs, and spinach. It’s simple and delicious! So, I made it earlier tonight as a precursor to my steak dinner. It was so easy to make and really resembled the restaurant’s version. I hope you like it too!

Ingredients:

  • 6 cups fat free, low sodium chicken broth
  • 2 large eggs
  • 2 tbs low fat grated parmesan cheese
  • 1 cup tightly pressed fresh spinach
  • 1 tbs dried parsley
  • 1 tbs dried basil
  • salt & pepper

Directions:

  1. Heat the chicken broth on medium-high heat.
  2. Meanwhile, combine and whisk together eggs, cheese, parsley, and basil.
  3. Once the broth begins to simmer, reduce to medium-low heat and slowly drizzle in egg mixture while stirring the broth with a fork for one minute.
  4. Add spinach and season with salt and pepper to taste.

 

 

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Dukan California Rolls

My favorite food in the world is sushi. I love rice, I love seaweed, and I loooove seafood! Even for those of you who aren’t so fond of the raw stuff, I think we can agree on the deliciosity of one roll: the California Roll. Normally made with imitation crab meat, avocado, rice, and cucumber, it is the simplicity in this dish that makes it so great. In fact, many specialty rolls are based around the California Roll.

The California Roll is especially good for me because..drum roll please..I am allergic to crustaceans! 😦 Yes, the reaction hit me about 2 years ago. Apparently, it is very common to develop a reaction to seafood as an adult. Lucky for me, I am not allergic to fish or mollusks, just crustaceans. This includes lobster, shrimp, crab, crawfish, etc. All things that I once ate in abundance! So, if you’ve ever wondered why I rarely post seafood recipes, that’s why.

With that said, here it is Dukaners.. a low-carb sushi recipe that will hopefully hit your Japanese food craving.

Dukan California Rolls

Ingredients:

  • 3 large egg-whites, whisked
  • 1/4 cup cucumber, julienned
  • 1/2 cup imitation crab meat, finely chopped
  • 1.5 tbs low-fat mayo
  • 1.5 medium sheets of roasted seaweed
  • 3 tbs low-sodium soy sauce

Directions:

  1. In a small pan, heat cooking spray on medium heat.
  2. Pour in egg-whites and allow it to take the round shape of the pan.
  3. Cook until both sides are browned. Remove and cut egg whites into squares (1/2 inch by 1.5 inch).
  4. Combine mayo with imitation crab meat and mix.
  5. Cut seaweed sheets into 1.5-2 inch wide strips.
  6. Place 1-2 tbs of crab meat in one section of each seaweed strip, then cucumber, & 2-3 squares of egg-whites. (see picture)
  7. Carefully roll the seaweed and use a toothpick to hold the roll together.
  8. Serve rolls with low-sodium soy sauce.

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)

Breakfast Quesadillas

It’s only been one day since I’ve discovered Dukan-friendly tortillas and I’ve already taken it to another level: Breakfast Quesadillas! These quesadillas can be stuffed with your breakfast favorites including sausage, bacon, eggs, steak, cheese, etc. I had my quesadillas oozing with a 4-cheese blend and stuffed with bacon and egg whites. What a perfect way to start off your day!

Breakfast Quesadillas

First, make the Homemade Dukan Tortillas recipe found here. Note: use a large pan to create 2 large tortillas instead of 4 smaller ones as the original recipe makes.

Ingredients:

  • 2 large Homemade Dukan Tortillas
  • 4 egg-whites
  • 5 strips lean, center-cut bacon (6% fat or less)
  • 1 slice fat free american cheese, cut into small squares
  • 1/2 cup reduced fat cheese blend of your choice (I recommend parmesan & mozzarella)
  • Salsa (to be used as a condiment)

Directions:

  1. In a skillet, cook bacon until crispy. Allow it to cool, and cut into 1 inch pieces.
  2. In a small pan, heat cooking spray on medium heat and pour 1/2 of the egg-white mixture at a time and tilt to form a round shape.
  3. Cook for 2-3 minutes, flip, and cook for an additional 2 minutes. Repeat steps to create a second egg-white round.
  4. Top one tortilla with a layer of cheese, bacon, another layer of cheese, egg-whites, and more cheese.
  5. Place second tortilla over the top and push down slightly. Microwave for 30 seconds or until cheese is melted.
  6. Cut quesadilla into 4 pieces and serve with salsa.

Open-Face Sunrise Bacon Burger

This ultimate burger is made up of a slice of Savory Dukan Bread, a lean ground beef patty, fat free cheese, brown sugar bacon, and a sunny-side up egg. Lots of good stuff for such a low-fat burger!

Sunrise Bacon Burger

First, make the Savory Dukan Bread. You can find the recipe here. (note: only slice the bread in two pieces)

Then, follow the recipe below.

Ingredients:

  • 2 slices of Savory Dukan Bread
  • 1/4 cup splenda brown sugar
  • 1/2 tbs dijon mustard
  • 6 oz lean center-cut bacon (6% fat or less)
  • 1/2 lb lean ground beef
  • 1/2 tbs worcestershire sauce
  • 1 tsp minced garlic
  • 1/4 ts salt
  • 1/8 ts pepper
  • 2 eggs
  • 2 slices fat free american cheese
  • ketchup, mustard, and/or low-fat mayo for condiments

Directions:

  1. Preheat oven 400 degrees.
  2. Line a baking sheet with foil and place a cooling rack on top.
  3. In a large zip-lock bag, combine brown sugar, dijon mustard, and bacon. Shake well.
  4. Remove bacon slices and place on rack.
  5. Bake for 20-25 minutes or until the bacon is nice and brown. Allow bacon to cool on rack once removed from oven.
  6. While bacon is roasting, preheat grill or George Foreman to medium-high heat.
  7. In a bowl, combine ground beef, worcestershire sauce, garlic, salt, and pepper.
  8. Form two patties and grill for 5 minutes per side or 1-1.5 minutes in a George Foreman.
  9. Meanwhile, cook eggs sunny-side up in a skillet with cooking spray.
  10. Spread desired condiments on each slice of Dukan Bread and top with patty, cheese, bacon, and egg.

 

(source: http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=115221http://www.foodnetwork.com/recipes/brown-sugar-bacon-recipe/index.html)

Egg-white Bake

Egg-white Bake

Ingredients:

  • 5 egg-whites
  • 3 slices of turkey, cut into small squares
  • 1 tbs chopped green onions
  • 1 clove garlic, minced
  • 1 slice fat free american cheese, cut into small squares
  • 1 ts dried chopped onions
  • dash of garlic salt & pepper

Directions:

  1. Preheat oven 400 degrees.
  2. Combine all ingredients in a bowl & mix together.
  3. Spray muffin pan with cooking spray.
  4. Divide & pour egg-white mix into four muffin cups.
  5. Bake for 16-20 minutes.
  6. Remove egg-white bakes onto a plate to cool.

Cheese Roll

Cheese Roll

Ingredients:

  • 4 egg-whites or 3/4 cup egg substitute
  • 1 slice of prosciutto
  • 1 wedge of low-fat laughing cow cheese (any flavor)
  • 1 ts italian-herb seasoning
  • parmesan cheese (optional)

 

Directions:

  1. Heat skillet medium-high with cooking spray.
  2. Mix italian-herb seasoning with the egg whites.
  3. Pour 1/2 of egg white mixture into the skillet & tilt to form thin circle.
  4. Cook for a few minutes until the edges are brown & crispy. Then, flip & brown the other side.
  5. Repeat process for remainder of egg white mixture.
  6. Spread 1/2 a wedge of laughing cow cheese on half of the egg-white round & top with shreds of prosciutto.
  7. Fold egg-white round in half. Then, roll & hold together with a tooth pick.
  8. Top with parmesan cheese.

 

 

Cruise Scramble

 

Cruise Scramble

Ingredients:

  • 4 egg whites or 3/4 cup egg substitute
  • 1 clove of garlic, minced
  • 1/4 cup chopped onions
  • 1/4 cup chopped green bell peppers
  • 2 tbs low-fat parmesan cheese
  • 1 slice prosciutto
  • salt & pepper

Directions:

  1. Spray pan with cooking spray and heat on medium.
  2. Saute minced garlic.
  3. Add onions & bell peppers , saute for 1-2 minutes.
  4. Add salt & pepper to egg-white mixture and add mixture to pan.
  5. Scramble eggs with vegetables.
  6. Plate the scramble & top with parmesan cheese & shreds of prosciutto.