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 ūüėČ

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)

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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/)

Sloppy Joes

Happy Saturday! A minor *yippee* for my .2 weight loss today. I am happy to say I was very productive today: cleaning, Ikea, Target, PetSmart, mom’s house, and room decorating. My schedule was so jam-packed that all I ate were sloppy joes all day long! Not that that’s a bad thing because the recipe is delicious. Give it a try!

Sloppy Joes

First, make the Savory Dukan Bread. You can find the recipe here (recipe makes 2 servings).

Ingredients:

  • 1 1/4 lb extra lean ground beef
  • 1/2 cup splenda brown sugar
  • 1 tbs steak seasoning
  • 1 onion, chopped
  • 1/2 bell pepper, chopped
  • 1 tbs balsamic vinegar
  • 1 tbs worcestershire sauce
  • 2 cups tomato sauce
  • 2 tbs tomato paste

Directions:

  1. Heat pan on medium-high heat.
  2. Brown ground beef with brown sugar and steak seasoning.
  3. Once browned, add bell peppers and onions and reduce heat to medium.
  4. Add worcestershire sauce and balsamic vinegar and cook for 5 minutes.
  5. Mix in tomato sauce and tomato paste and simmer for another 5 minutes.
  6. Serve sloppy joes on Savory Dukan Bread.

(source: http://www.foodnetwork.com/recipes/rachael-ray/super-sloppy-joes-recipe/index.html)

Shepherd’s Pie

Bob and I have never had Shepherd’s Pie before so making this recipe was a little risky for us. Even so, we can imagine what the dish should taste like considering it’s really just ground beef and mashed potatoes. Yes, I know what you’re thinking, potatoes are forbidden on the Dukan Diet. That’s true and there are no ifs, ands, or buts about it! Consequently, this recipe is made with a beautiful cauliflower mash. It’s amazing how much it resembles the taste and texture of mashed potatoes with none of the fat or carbs!

Shepherd’s Pie with Cauliflower Mash

Ingredients:

  • 1 lb lean ground beef
  • 2 tbs corn starch
  • 3/4 fat free beef broth
  • 3 carrots, chopped
  • 1 brown onion, chopped
  • 1 tbs ketchup
  • 1/3 cup fat free shredded cheddar cheese
  • 1 head cauliflower
  • 1 tbs fat free cream cheese
  • 1/4 cup reduced fat shredded parmesan
  • 1/8 cup fat free sour cream
  • 1/4 ts garlic salt
  • 1/8 ts pepper
  • 1/2 ts garlic, minced

Directions:

  1. Bring one medium and one large pot of salted water to a boil.
  2. Cut cauliflower into small florets and chop carrots.
  3. Boil cauliflower in the large pot for 8-10 minutes or until well done.
  4. Boil carrots in medium pot for 10-12 minutes or until soft.
  5. While the vegetables are boiling, brown onions in a large pan with cooking spray.
  6. Add ground beef to pan and brown.
  7. Add corn starch and cook for one minute.
  8. Add ketchup and beef broth and bring to a boil. Then, reduce heat and simmer for 5 minutes.
  9. Pour ground beef mixture into an even layer in a medium casserole dish. Top with carrots once they’re done boiling.
  10. Once the cauliflower is done boiling, immediately drain water and use paper towels to dry completely.
  11. In a food processor, puree cauliflower with cream cheese, sour cream, parmesan, garlic, garlic salt, and pepper.
  12. Pour cauliflower mixture into a bowl and mix in 1/4 cup of the shredded cheddar cheese.
  13. Top casserole dish evenly with cauliflower mash and with remainder of cheddar cheese.
  14. Bake for 20 minutes at 375 degrees and finish in the broiler for 5 minutes.

 

(source: http://www.foodnetwork.com/recipes/george-stella/mock-garlic-mashed-potatoes-recipe/index.html, http://allrecipes.com/recipe/shepherds-pie-vi/)

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/)

Shirataki Spaghetti

Shirataki Spaghetti
Ingredients:

  • 2 packs of shirataki noodles (angel hair or fettuccine)
  • 1 can tomato sauce, 15 oz
  • 1 lb lean ground beef
  • 1/2 brown onion, chopped
  • 1/2 tbs¬†seasoning salt
  • 1 ts onion powder
  • 1 ts garlic powder
  • 1/2 ts pepper
  • reduced fat parmesan cheese

Directions:

  1. Brown ground beef in a pan with seasoning salt, onion powder, garlic powder, & pepper.
  2. In a separate pan, brown chopped onions on medium with cooking spray.
  3. Heat tomato sauce in sauce pan & season to your liking.
  4. Combine sauce, beef, & onions.
  5. Prepare shirataki noodles according to package directions.
  6. Toss noodles in sauce mix & plate. Top off with parmesan cheese.

Stuffed Tomatoes w/ Oat Bran Breadcrumbs

Stuffed Tomatoes w/ Oat Bran Breadcrumbs

Prepare the Breadcrumbs first

Ingredients:

  • 6 tbs Oat Bran
  • 3 tbs fat free cream cheese or 3 wedges of low-fat laughing cow cheese (any flavor)
  • 3 eggs or 3/4 cup egg whites
  • 1 ts dried basil
  • 1/2 dried oregano
  • 1 tbs dried parsley
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3-4 tbs water
  • 3 tbs shredded parmesan

Directions:

  1. Combine & whisk all ingredients together, except for the last two.
  2. Add one tablespoon of water at a time until the batter gets to a crepe-like batter consistency. (No more than 4 tbs)
  3. Heat a skillet on medium with cooking spray.
  4. Pour about 1/4 of batter into skillet and tilt to form a round, thin crepe-like circle.
  5. Brown both sides of the crepes and set aside. Continue the process until all of the batter is used.
  6. Preheat oven 400 degrees.
  7. Place crepes on a cooking sheet with cooking spray and toast until crispy.
  8. Once out of the oven, allow crepes to cool.
  9. Roughly shred the crepes to fit into a food processor or blender.
  10. Process to a breadcrumb consistency.
  11. Add parmesan cheese to the breadcrumb mixture.

Tomatoes & Stuffing

Try it with bell peppers!

Ingredients:

  • 8 tomatoes
  • 1 lb lean ground beef
  • 1 bell pepper, finely diced
  • 1/2 brown onion, finely diced
  • 2 cloves of garlic
  • 1/2 tbs seasoning salt
  • 1 ts pepper
  • 2 ts italian-herb seasoning

Directions:

  • Preheat oven 350 degrees.
  • Cut off tops of tomatoes and use spoon to clean out the insides.
  • Heat skillet on medium with cooking spray.
  • Add garlic and saute for 1 minute.
  • Add diced bell peppers and onions & saute until slightly tender.
  • Set vegetable mixture aside & brown the ground beef.
  • Add salt, pepper, & italian-herb seasoning.
  • Combine vegetables, ground beef, & 1-2 hand full of breadcrumbs.
  • Lightly spray baking dish with cooking spray.
  • Stuff tomatoes with ground beef mix and top with breadcrumbs.
  • Place tomatoes in baking dish and lightly spray tops with cooking spray.
  • Bake at 350 degrees for 20-25 minutes.

(breadcrumbs source: http://dukanitout.com/holiday-parties-recipes-and-ideas/)

Salisbury Steaks

Salisbury Steaks

Ingredients:

  • 1 lb lean ground beef
  • 1 tbs worcestershire sauce
  • 2 tsp minced garlic
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 package of mushrooms, sliced
  • 1 dry package of brown gravy

Directions:

  1. Preheat grill to medium-high. (works great in the George Foreman!)
  2. In a bowl, combine ground beef, worcestershire sauce, garlic, salt, & pepper.
  3. Mix ingredients and form 4 patties.
  4. Grill patties for 5 minutes per side. (or 1-1.5 minutes in the George Foreman)
  5. While patties are cooking, spray cooking spray in pan on medium heat.
  6. Saute sliced mushrooms until soft.
  7. Prepare gravy using package directions.
  8. Combine mushrooms in gravy.
  9. Place beef patties on plate and top with mushroom gravy.

(source for burger patties: http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=115221)