Open-face Philly Cheesesteak

 

 

Philly Cheesesteak

First, make the Savory Dukan Bread. (note: cut into 2 pieces)

Ingredients:

  • 2 slices of Savory Dukan Bread
  • 7 oz lean roast beef, sliced into 1/2 inch strips
  • 1/2 green bell pepper, sliced
  • 1/2 medium onion, sliced
  • 2 mushrooms, sliced
  • 1 clove garlic, minced
  • 1/4 cup fat free cheese (I used cheddar & mozzarella)

Directions:

  1. Heat large pan on medium heat with cooking spray.
  2. Saute garlic, bell peppers, onions, and mushrooms until just tender(do not overcook). Set Aside.
  3. Cook roast beef on medium heat until water is rendered. Strain and set aside.
  4. In the same pan, heat cooking spray over medium-high heat.
  5. Re-add roast beef and vegetables. Cook until both are browned.
  6. Mix in cheese and remove from heat immediately (cheese will melt fast).
  7. Top each slice of Dukan bread with cheesy beef & vegetables and serve.
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Cinnamon Roll Pudding

Quite a while ago I posted a Gingerbread Biscotti and Chocolate Chip Dip recipe inspired by Chocolate Covered Katie. The dip is a deeelicious, protein-filled dessert made from cream cheese and, surprisingly, tofu! Well, this time around, I made a small additional tweak to the recipe and made a cinnamon roll inspired pudding. YUM. I make enough to refrigerate and have it as a treat for several days to come!

Cinnamon Roll Pudding

Ingredients:

  • 3/4 tsp vanilla extract
  • 1/2 cup soft tofu
  • 1/2 cup fat free cream cheese
  • 3 packets of splenda
  • 1 tbs splenda brown sugar
  • 1/2 tsp ground cinnamon

Directions:

  1. Blend all ingredients together in a food processor or blender until smooth.
  2. Refrigerate for a few hours for a nice thick consistency.

Chocolate Molten Lava Cake

Chocolate Molten Lava Cake

Ingredients:

  • 3 tbs unflavored protein powder
  • 2 tsp cocoa powder
  • 1 egg
  • 2 tbs splenda brown sugar
  • 1/4 tsp vanilla extract
  • 2 tbs oat bran
  • 1 tbs skim milk
  • 1 tsp baking powder
  • dash of salt
  • 1-2 tbs sugar-free chocolate sauce

Directions:

  1. Preheat oven 350 degrees F.
  2. Whisk all ingredients together and pour into a souffle cup.
  3. Bake for 15-18 minutes. (the outside rim should be cooked while the center remains very moist & melty)
  4. Pour sugar-free chocolate sauce over cake and serve while hot.

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)

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)

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/)

Sweet Bacon-Wrapped Chicken Skewers

Brown Sugar Bacon-Wrapped Chicken

Ingredients:

  • 1 large chicken breast, cut into 1.5 inch cubes
  • 10 strips of lean, center-cut bacon (6% fat or less)
  • 1/3 cup splenda brown sugar
  • 1 tbs chili powder

Directions:

  1. Preheat oven 350 degrees F.
  2. Combine and mix brown sugar and chili powder in a bowl.
  3. Wrap each chicken cube in a half slice of bacon.
  4. Place about 5 bacon-wrapped chicken cubes on a skewer and coat with brown sugar mix.
  5. Bake for 30-35 minutes.

(source: http://www.foodnetwork.com/recipes/paula-deen/sweet-chicken-bacon-wraps-recipe/index.html)

Healthy Frozen Desserts

Less than a week ago, Bob and I ordered ourselves a cute little ice cream maker to allow ourselves to customize our own low-fat frozen treats. So far, we’ve found it to be a great investment! We got ours from amazon.com for about $60 and they come in all kinds of shnazzy colors. If you don’t already have one, you may want to think about it; especially if you’ve got a big sweet tooth! It does save you a bit a of money but not much. The main perk of it, and well, maybe the only perk of it is that you can create what you want and make it as healthy as you want. If your local grocery store is anything like mine, you’ll be eating subpar fat free vanilla ice cream all day without it. Buying an ice cream maker is just a way to go that extra mile to be healthy while continuing to eat good food. No regrets here!

So far, Bob and I have tried a hand full of recipes that are listed below.

In regard to the directions, all you need to do with each recipe is combine all the ingredients in a bowl and refrigerate it over night. Then, pour it into an ice cream maker for about 15-20 minutes and you’re good to go! NOTE: As these recipes are low-fat or non-fat, the consistency isn’t as thick as it could be if you were using whole milk or whipping cream so you may need to freeze it after putting it through the ice cream maker.

Root Beer Float Ice Cream

Combine 2 & 3/4 cups fat free half & half, 1/4 cup diet root beer, 18 packets splenda, pinch of salt, and 1 tbs vanilla extract.

 

Chocolate Peanut Butter Frozen Yogurt

(note: peanut butter is not allowed in the first two phases so consider this more of a low-fat treat!)

Combine 3 cups fat free greek yogurt, 22 packets splenda, 1 tsp vanilla extract, and 1 tbs cocoa powder. 5 minutes before the ice cream maker is done, add 2 tbs low fat peanut butter and 1 handful of chocolate peanut butter chips.

 

Orange Creamsicle Sherbet

Combine 22 packets splenda, pinch of salt, 2 cups orange juice, 1 tbs lemon juice, 1 tsp vanilla extract, and 1 & 1/2 cup fat free half & half.

 

Cinnamon French Toast Ice Cream

Combine and whisk together well 3 cups fat free half & half, 1/2 cup lite maple syrup, 3 egg yolks, 1 tbs vanilla extract, 1 tbs ground cinnamon, and a pinch of salt. Serve with a light drizzle of maple syrup if desired.

 

(source: http://www.foodista.com/recipe/DV8MXZBH/maple-cinnamon-pecan-ice-creamhttp://www.foodnetwork.com/recipes/alton-brown/orange-sherbet-recipe/index.html)

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)