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/)

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Pesto-Rubbed Tri-Tip

This recipe may look similar to the Juicy Tri-Tip recipe I posted earlier but the herbs really give it a different flavor. It gives it more of a pesto taste which I just love!

Pesto-Rubbed Tri-Tip

Ingredients:

  • 3 lbs tri-tip roast
  • 1/3 cup soy sauce
  • 1/3 cup lemon juice
  • 1/4 cup worcestershire sauce
  • 3 tbs garlic powder
  • 3 tbs dried basil
  • 1.5 tbs dried parsley
  • 1 tsp pepper

Directions:

  1. In a blender or food processor, process soy sauce, lemon juice, worcestershire sauce, garlic powder, basil, parsley, and pepper.
  2. Rub marinade on tri-tip and refrigerate for 6 hours.
  3. Roast in oven at 375 degrees F for 1 hour.

(source: http://allrecipes.com/recipe/best-steak-marinade-in-existence)

Prosciutto Chicken Rolls

Prosciutto Chicken Rolls
Ingredients:
  • 2 chicken breasts
  • 8 slices prosciutto
  • 3 wedges low-fat laughing cow cheese (any flavor)

Directions:

  1. Preheat oven at 400 degrees F.
  2. Filet each breast through the center to create two thin breasts. Then, cut eat of those breasts in half.
  3. Spread cheese on top of each breast and roll.
  4. Then, wrap one slice of prosciutto around each chicken roll and hold with 1-2 toothpicks.
  5. Bake for 30 minutes.

 

Garlic & Horseradish-Crusted Steak

So.. Bob loves horseradish and I love garlic. The perfect compromise — Horseradish & Garlic-Crusted Steak! Watch out because this steak is full of flavor but very bold and strong flavors. Lovers of the two main ingredients like Bob and I will gobble this up!

Garlic & Horseradish-Crusted Steak

Ingredients:

  • 3 lbs sirloin steak
  • 1/4 cup dijon mustard
  • 1/2 cup non-creamy horseradish
  • 12 garlic cloves, chopped
  • 2 tbs pepper
  • salt to taste
  • cooking spray

Directions:

  1. Combine all ingredients except cooking spray in a bowl. Rub the marinade on the steaks and refrigerate for 2 or more hours.
  2. Preheat broiler at 500 degrees.
  3. Spray a baking dish or sheet with cooking spray and place steaks on top (make sure to have a nice spread of marinade on the steaks). Spray top of steaks as well.
  4. Cook for about 10-20 minutes depending on how well you like your steak cooked.

(source: http://www.food.com/recipe/garlic-horseradish-crusted-steaks-28520)

Cheesy Chicken Enchiladas

Boy, am I on a Mexican food roll or what?!

I’ve made this recipe a few times before but with wheat tortillas. Obviously on the Dukan Diet, whether it’s wheat or it’s white, it ain’t right! Fortunately, now that I’ve found a Dukan-friendly tortilla recipe, I can prepare this recipe Dukan-style!

Cheesy Chicken Enchiladas

First, make the Homemade Dukan Tortillas recipe found here. (note: do not overcook tortillas as you want them to be on the softer side, not crispy)

Ingredients:

  • 4 Homemade Dukan Tortillas
  • 1 medium onion, chopped
  • 1 large chicken breast
  • 1/2 cup fat free shredded cheddar cheese
  • 1/2 cup picante sauce
  • 3/4 cup green chile sauce
  • 3 tbs fat free cream cheese
  • 1/2 tsp chili powder
  • salt & pepper to taste

Directions:

  1. Preheat oven 350 degrees.
  2. Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
  3. Remove and shred chicken. Set aside.
  4. In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
  5. Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
  6. Cook for about 3 minutes until the cheese is melted.
  7. Place the tortillas in the microwave for about 1 minute.
  8. Spray a baking dish with cooking spray.
  9. Stuff tortillas with chicken mixture, roll and place in the baking dish.
  10. Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
  11. Bake for 15 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/cheesy-chicken-enchiladas/)

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)

Green Chile & Chicken Panini

Back in my troubled eating days, I just loved to eat at Corner Bakery. For those of you who aren’t familiar with this chain bakery, it’s a casual place where you can grab a sandwich or pasta while enjoying some free wifi. It’s reasonably priced and never really packed so you can relax and stay as long as you want .. while carb-loading of course! One of my absolute favorite things to eat at Corner Bakery was their Green Chile & Chicken Panini. Crispy bread, tender chicken, flavorful green chiles, melty cheese — it was a whole lot of wonderful! So, like many other things on the Dukan Diet, if I wanted it enough, I knew I could make it happen. And, well, I wanted it pretty darn bad so here we are..

Green Chile & Chicken Panini

First, make the Savory Dukan Bread recipe found here. (note: cut bread into two slices)

Ingredients:

  • 2 slices Savory Dukan Bread
  • 1 chicken breast
  • 1/2 can whole green chiles
  • 2 tbs low fat mayo
  • low fat mozzarella/parmesan mix
  • salt & pepper
  • cooking spray

Directions:

  1. Preheat grill on medium-high heat
  2. Filet chicken through the center to create two thin slices of chicken.
  3. Season chicken with salt and pepper and grill for about 4-5 minutes on each side or 4 minutes in the George Foreman Grill.
  4. Spread low fat mayo on Dukan bread slices. Spray opposing sides of bread with cooking spray.
  5. Pat green chiles down with a paper towel to dry.
  6. Stack on chicken breasts, 2 whole green chiles, and cheese between bread slices.
  7. Place sandwich in a panini press or George Foreman Grill for 1 minute.

Dark Chocolate Chip Cookies

The base of this recipe is derived from the Oat Bran Cookies recipe I posted previously. However, it incorporates some homemade dark chocolate chips that gives it that extra oomph! The best part is that you can make these cookies entirely from scratch in under 30 minutes!

Dark Chocolate Chip Cookies

Ingredients:

  • 16 packets of splenda
  • 1/6 cup cocoa powder
  • 1/2 egg white
  • 1/2 ts vanilla extract
  • 2.5 tbs skim milk
  • 3/4 cup oat bran
  • 1/4 ts baking soda
  • 1/8 ts salt (plus a dash)
  • 2 tbs splenda brown sugar
  • cooking spray

Directions:

  1. Preheat oven 350 degrees.
  2. Make chocolate chips by using an electric mixer to combine 14 packets of splenda, cocoa powder, egg white, vanilla extract, a dash of salt and 1/2 tbs skim milk.
  3. Spoon chocolate mixture into 2 inch rounds on a baking sheet lined with parchment paper.
  4. Bake for 8 minutes. Remove and place in freezer to cool and harden.
  5. Meanwhile, preheat oven 375 degrees.
  6. Make the cookie “dough” by using a food processor to grind and combine oat bran, baking soda, 1/8 ts salt, and brown sugar.
  7. Remove mixture from food processor and add 2 tbs skim milk and 1 second of cooking spray. Mix very well.
  8. Remove chocolate from freezer and cut into small squared chips.
  9. Add chocolate chips to cookie mixture and use a spoon to carefully mix them in.
  10. Form 8 small cookies on baking sheet lined with parchment paper and bake for 7 minutes.

(source: http://www.kingarthurflour.com/recipes/flourless-fudge-cookies-recipe/)