Chicken w/ Rosemary Cream Sauce

Ingredients:

  • 4 chicken breast halves
  • 1/2 cup fat free chicken broth
  • 1/2 cup chopped green onions
  • 1/4 cup white wine
  • 1 tsp fresh rosemary – minced
  • 1/2 cup fat free half and half
  • salt and pepper
  • cooking spray

Directions:

  1. Heat pan over medium heat with cooking spray.
  2. Season both sides of chicken breasts with salt and pepper.
  3. Add chicken to pan and cook for 3 minutes per side.
  4. Add green onions, wine, and rosemary and cook for 30 seconds.
  5. Add chicken broth and cook for 2 minutes.
  6. Stir in half and half and cook for 2 minutes.

Note: This is a thin, light cream sauce. If you prefer your sauce thicker, dissolve a tsp or two of cornstarch in hot water and add it to the sauce. Heat it to the simmer and take it off the stove to thicken.

 

(Source: http://www.myrecipes.com/recipe/chicken-with-rosemary-sauce-10000000491533/)

 

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Swedish Meatballs

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As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉

Swedish Meatballs

Meatball Ingredients:

  • 1.5 lbs extra lean ground beef
  • 1 large egg, beaten
  • 1/3 cup milk
  • 1/2 cup low-fat parmesan cheese
  • 1/3 cup oat bran
  • 1 tsp garlic powder
  • 1 tsp pepper
  • 1/2 tsp oregano
  • 2 tbs dried parsley

Sauce Ingredients:

  • 1/3 cup fat free sour cream
  • 1 (14.5 oz) can fat free beef stock
  • 1/2 tsp garlic powder
  • salt & pepper to taste
  • 3 tbs cornstarch, dissolved in 3 tbs hot water

Directions:

  1. Preheat oven 350 degrees F.
  2. In a large bowl, mix all ingredients for the meatballs.
  3. Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
  4. Bake for about 18 minutes.
  5. In a medium pan, heat 2 seconds of cooking spray on medium heat.
  6. Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
  7. Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.
  8. Plate meatballs and top with creamy sauce.

(source: http://www.simplyrecipes.com/recipes/swedish_meatballs/http://www.food.com/recipe/kittencals-italian-melt-in-your-mouth-meatballs-69173)

Oat Bran Cookies

Can I just tell you how freaking excited I am for these cookies?? They are low-fat, low-carb, AND dukan-friendly! Not to mention one cookie will give you your full 2 tbs of daily oat bran. That may not necessarily be a good thing because I can seriously gobble up a dozen of these a day. 🙂

Up to this point, I have tried MANY variations of cookie recipes that would cater to the low-fat, low-carb rules of the Dukan Diet and every last one of them have been god awful (no exaggerations here). Everything from the non-fat bitter chocolate globs from a few weeks ago to the flimsy, eggy what-nots from just a few days ago. I was close to thinking GOOD Dukan-friendly cookies simply could not be. That is, until earlier today. This recipe combines the most simple ingredients and takes under 10 minutes to prepare. They taste dangerously close to your average oatmeal cookie!

Oat Bran Cookies

Ingredients:

  • 3/4 cup oat bran
  • 1/4 ts baking soda
  • 1/8 ts salt
  • 2 tbs splenda brown sugar
  • 2 packets splenda
  • 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, and splenda.
  3. Pour mixture into a bowl and add milk. Spray cooking spray into mix for 1 second. Mix ingredients together well.
  4. Form 6 cookies and place on parchment paper.
  5. Bake for 6 minutes.
      

(source: http://chocolatecoveredkatie.com/2012/02/20/flourless-oatmeal-raisin-cookies/)

No-Bean Chili

The tough thing about being on the Dukan Diet is that you always feel like you’re missing something with your meal. Steak with no potatoes, meatballs with no spaghetti, or turkey with no gravy. So it’s always nice to try some recipes that are Dukan-friendly in its original form such as a nice hot bowl of chili. Sure, you won’t get the beans but it’s not uncommon to find beanless chilis these days. I tried the following recipe over the weekend and was definitely a fan!

Chili with FF sour cream, cheddar cheese, & crispy oat bran onions

Ingredients:

  • 1 lb lean ground beef
  • 2 cloves garlic, minced
  • 1 large onion, chopped
  • 2 tbs chili powder
  • 1 ts dried oregano
  • 1 ts cumin
  • 1 ts hot sauce
  • 1 can crushed tomatoes, 28 oz
  • 1/4 cup red wine vinegar
  • shredded fat free cheddar cheese
  • fat free sour cream

Directions:

  1. Combine ground beef, onions, and garlic in a large pot over medium-high heat.
  2. Cook until ground beef is browned.
  3. Add all dry seasonings and hot sauce.
  4. Add tomato sauce and vinegar and stir.
  5. Bring to a boil and reduce to a simmer for one hour, stirring occasionally.
  6. Check on the chili 45 minutes in and add water if it’s too thick for your liking.
  7. Serve with fat free sour cream and fat free cheddar cheese.

If you have some leftover Oat Bran Bread Crumbs from one of the other recipes, you can make some crispy baked onions to go with the chili. Take a few slices of sweet onions and soak them in some ice water for about 15 minutes. Then, dip in an egg-white wash. Put some oat bran bread crumbs in a bag and add a few onion slices at a time and give it a good shake. Bake onions at 400 degrees for about 20 minutes.

(source: http://allrecipes.com/recipe/no-beans-about-it—chili/)

The Wonders of Dukan Bread

Turkey Melt

For as long as people have been Dukan dieting, I’m sure, people have been trying to find innovative ways to eat bread and still adhere to the rules of the Dukan Diet. I have found a hand full of great recipes that are testaments to this. A great example would be Silvia’s Soft Buns recipe that contains a mixture of cream cheese & fluffy egg-whites. This recipe is delicious! However, it takes a bit of time & energy to prepare. Another example would be from the previously posted french toast recipe; a solid & quick recipe for breakfast or to satisfy your sweet tooth. With that said, the following recipe for bread is a play on both of these excellent recipes and results in a savory, firm bread that can be used in any sandwich!

Savory Dukan Bread

Ingredients:

Patty Melt
  • 4 tbs oat bran
  • 1/2 ts baking powder
  • 2 tbs fat free greek yogurt
  • 4 tbs fat free cream cheese
  • 2 eggs
  • 1/2 ts onion powder
  • 1 ts dry chopped onions
  • 1 /2 ts garlic salt
  • 1/4 ts pepper
  • 1/2 ts italian-herb seasoning
Directions:
  1. Whisk ingredients in a bowl.
  2. Pour mixture into a microwave safe dish. (I used a medium-sized tupperware container)
  3. Microwave on 750 watts for 4 minutes.
  4. Remove from microwave and let cool for a few minutes.
  5. Flip dish upside down on a cutting board to remove bread from container.
  6. Cut bread into about 2 squares.
  7. Place in toaster & toast squares until golden brown on both sides.
  8. Cut squares in half to make a total of 4 squares of toast. (yields 2 servings)

(sources: http://dukanitout.com/silvias-soft-buns/ , http://www.fitnesstreats.com/2011/05/dukan-diets-french-toast/)