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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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? ┬áThe 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!

Garlic-Herb Chicken

Garlic-Herb Chicken

Ingredients:

  • 4 chicken breasts
  • 1/3 cup white wine
  • 1.5 cups fat free chicken broth
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp italian-herb seasoning
  • 4 tbs corn starch
  • salt and pepper to taste

Directions:

  1. Heat a large pot on medium heat with cooking spray and brown chicken breasts on both sides.
  2. Pour in chicken broth, garlic, onions, garlic-herb seasoning, salt and pepper.
  3. Increase heat to high and bring to a boil.
  4. Cover and simmer for 15 minutes until chicken is cooked through but still tender.
  5. Remove chicken breasts, cut into 1 inch cubes, and keep warm.
  6. Dissolve corn starch in 4 tbs hot water and add mixture to pot.
  7. Bring to a boil, stirring constantly.
  8. Remove from heat and add chicken back in.

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)