Vietnamese Shaking Beef (Bo Luc Lac)

As someone who’s Vietnamese, naturally I LOVE Vietnamese food. Unfortunately, since most Vietnamese dishes contain fish sauce (a very potent, salty sauce), Bob tends to not like it so much. Many non-Vietnamese people probably feel the same way. Even so, there are a few dishes that many people, regardless of their cultural background, seem to gravitate towards. One dish is called Pho, a noodle soup with a base made from cooking bone marrow, onions, and ginger. It takes many many hours to get the right flavors for the broth and is served with rice noodles and thinly sliced beef or chicken. Another dish you may have heard of is called Banh Mi. A French-influenced sandwich stuffed with a variety of meats and usually includes an asian mayo, soy sauce, and pickled carrots and daikon. Finally, there is the ever-so-popular Bo Luc Lac or “Shaking Beef.” A dish made with tender, cubed steak and usually served with rice and a vinaigrette salad.

My mom is an EXCEPTIONAL Vietnamese cook. Really, I’m not just saying that because I’m her daughter 🙂 Needless to say, I will never cook at her level by any means. She wakes up in the wee hours of the morning to make the perfect Pho broth and is constantly being praised left and right for her cooking. Well, I won’t be waking up at the break of dawn to cook any time soon but what I can do is make a Dukan-friendly version of this dish: Bo Luc Lac. Do NOT be afraid of the fish sauce, it really gives the dish a great flavor! In fact, one of the winners of Top Chef was a Vietnamese chef that was known to put fish sauce in ALL of his culinary creations!

Vietnamese Shaking Beef / Bo Luc Lac

Ingredients:

  • 2 lbs lean steak, cut into 1 inch cubes
  • 5 cloves garlic, minced
  • 1 tbs splenda brown sugar
  • 1 tbs oyster sauce
  • 1 tbs low-sodium soy sauce
  • 1 tbs fish sauce
  • 1/2 onion, sliced

Directions:

  1. Combine all ingredients in a bowl. Refrigerate for 1 hour to allow steak to marinate.
  2. Heat a wok/large pan on high heat with cooking spray.
  3. Cook steak/onions in batches to avoid overcrowding the meat. Brown on all sides. (note: you want to cook the meat fast to get the nice brown color while keeping the meat tender)
  4. Optional: Serve with some fresh, sliced cucumbers.

(source: http://www.skinnytaste.com/2011/05/vietnamese-shaking-beef-bo-luc-lac.html)

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Triple Chocolate Pancakes

I must warn you.. these pancakes are insanely delicious. Not delicious as far as the Dukan Diet goes. Not delicious as far as any diet goes. Just DELICIOUS.

Why triple chocolate? Well, the reasons are three-fold: 1) chocolate soy milk, 2) cocoa powder, 3) sugar-free chocolate sauce. So, yes.. it is truly a triple chocolate dessert!

Triple Chocolate Pancakes

Ingredients:

  • 4.5 tbs oat bran
  • 1/4 tsp baking powder
  • 1 tbs cocoa powder
  • 1 packet splenda
  • pinch of salt
  • 1 egg
  • 4 tbs low-fat chocolate soy milk
  • 1 tsp vanilla extract
  • 2 tbs Walden Farms chocolate syrup

Directions:

  1. In a blender, food processor, or coffee grinder, process the oat bran to a powdery, flour-like consistency.
  2. Pour oat bran into a bowl along with the baking powder, cocoa powder, splenda, and salt and mix.
  3. In a separate bowl, whisk together egg, soy milk, and vanilla extract.
  4. Add dry mixture into the wet mixture and mix well.
  5. Heat a pan on medium-low heat with cooking spray.
  6. Pour in 1/3 to 1/2 of the pancake mixture. Cook for 1-2 minutes until bubbles form and edges begin crisping.
  7. Top with cooking spray, flip, and cook for another 1-2 minutes.
  8. Serve pancakes with chocolate sauce.

(source: http://sheisred.com/2012/05/29/dukan-brownie-pancakes/)

Japanese Sticky Chicken

Japanese Sticky Chicken

Ingredients:

  • 8 drumsticks, skin removed
  • 1 cup water
  • 1/2 cup balsamic vinegar
  • 1/3 cup low-sodium soy sauce
  • 2.5 tbs splenda brown sugar
  • 4 garlic cloves, peeled
  • 1 tsp chili powder

Directions:

  1. Combine all ingredients in a large pan over high heat.
  2. Bring to a boil. Then, reduce to a simmer for 20 minutes, uncovered.
  3. Increase the heat while turning the chicken often until the sauce turns into a sticky glaze.
  4. Remove garlic cloves and serve.

(source: http://www.food.com/recipe/japanese-mums-chicken-68955)

Turkey Sausage & Peppers

Quick update: My weight is still lingering in the 116s and is being very stubborn! In fact, the only day this week that I actually lost weight was when I had a little cheat meal and had a 6 inch Subway Club. Could it be that my body has gotten used to the Dukan Diet?  The last few pounds is indeed the MOST difficult to lose! On a lighter note, the adoption event I volunteered at over the weekend went well and we adopted out 20 dogs in just that one day! I’m sooo happy for those lovebugs. They ALL deserve forever homes!

Turkey Sausage & Peppers

Ingredients:

  • 14 oz Turkey Smoked Sausage, cut into 1/2 inch slices
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1/2 onion, sliced
  • 2 cloves garlic, minced
  • 1/2 cup low-fat pasta sauce
  • salt & pepper to taste
  • low-fat parmesan cheese for garnish
  • optional: 1 cup sliced mushrooms

Directions:

  1. In a large pan, heat cooking spray over medium heat.
  2. Add sausage and cook until brown on both sides. Remove and set aside.
  3. In the same pan, add bell peppers, onions, garlic, and salt & pepper to taste. Spray with cooking spray.
  4. Brown until soft while scraping the bottom of the pan.
  5. Return sausage to the pan with the peppers and add pasta sauce.
  6. Allow to simmer for 1-2 minutes. Serve with parmesan cheese.
  7. Optional: Make some Dukan-friendly Garlic Cheese Bread to compliment this dish!

Sirloin w/ Parmesan Cream Sauce

Sirloin w/ Parmesan Cream Sauce

Ingredients:

  • 2 lbs top sirloin
  • salt & pepper to taste
  • 2 cloves garlic, minced
  • 1/2 cup finely chopped onion
  • 1/2 cup fat free cream cheese
  • 1 cup fat free half & half
  • 1 cup low-fat Parmesan cheese
  • 1/8 teaspoon ground black pepper
  • 1 tbs chopped fresh parsley

Directions:

  1. Season steaks with salt, pepper, and any other desired steak seasoning.
  2. Grill for 2-4 per side or 4-7 in George Foreman Grill depending on how well you like your steak.
  3. Heat a medium pan with 2 seconds of cooking spray on medium heat.
  4. Add garlic and onions and saute for about 1 minute.
  5. Add cream cheese, half & half, and parmesan cheese. Stir over heat until cheese is melted and smooth.
  6. Add salt & pepper to taste and finish with parsley and remove from heat.

(source: http://kitchengirljo.blogspot.com/2009/03/giveaway-steak-with-shrimp-and-creamy.html)

Caramelized Onion Chicken

Caramelized Onion Chicken

Ingredients:

  • 4 chicken breast halves
  • 2 large onions, sliced
  • 4 cloves garlic, minced
  • 1/3 cup splenda brown sugar
  • 2 tbs white wine vinegar
  • salt and pepper to taste

Directions:

  1. Use cooking spray to grease a large baking dish.
  2. Place chicken in the dish and sprinkle with salt and pepper.
  3. Preheat oven at 425 degrees F.
  4. Heat pan on medium with cooking spray.
  5. Add garlic and onions and top with more cooking spray.
  6. Cook onions until soft. Then, add brown sugar, vinegar, and salt to taste.
  7. Cook for about 7 minutes and remove from heat.
  8. Place onions on top of chicken breasts and bake for 20 minutes.

(source: http://americanfood.about.com/od/meatsandpoultry/r/caronichic.htm)

Whoopie Pies

Whoopie Pies

Soft Cookies

Ingredients:

  • 2 eggs, separated
  • 1 tbs cocoa powder
  • 9 packets splenda
  • 1/2 tsp vanilla extract
  • 1/8 tsp salt
  • 2 tbs water
  • 1/4 tsp cream of tartar

Directions:

  1. Preheat oven 300 degrees F.
  2. Line a baking sheet with parchment paper.
  3. Use an electric mixer to egg yolks until smooth.
  4. Slowly mix in water, cocoa powder, splenda, vanilla extract, and salt. Set aside.
  5. With a clean bowl and beaters, combine egg whites and cream of tartar. Whip until very stiff peaks form.
  6. Carefully fold egg whites into egg yolk mixture.
  7. Spoon cookie-size mounds onto parchment paper and bake for 14 minutes.
  8. Remove from oven and allow cakes to cool for at least 30 minutes.

 

Filling

Ingredients:

  • 8 tbs fat free cream cheese
  • 6 tbs fat free vanilla greek yogurt
  • 1/2 tsp vanilla extract
  • splenda to taste

Directions:

  1. Combine all ingredients and sweeten with splenda to your liking.

Place a dollop of filling onto a cookie and spread evenly. Top off with a second cookie.

 

(source: http://www.audacityofcooking.com/2011/01/flourless-sugar-free-red-velvet-mini.html)

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.

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/)