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!
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)
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
Preheat oven 350 degrees.
Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
Remove and shred chicken. Set aside.
In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
Cook for about 3 minutes until the cheese is melted.
Place the tortillas in the microwave for about 1 minute.
Spray a baking dish with cooking spray.
Stuff tortillas with chicken mixture, roll and place in the baking dish.
Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
It’s only been one day since I’ve discovered Dukan-friendly tortillas and I’ve already taken it to another level: Breakfast Quesadillas! These quesadillas can be stuffed with your breakfast favorites including sausage, bacon, eggs, steak, cheese, etc. I had my quesadillas oozing with a 4-cheese blend and stuffed with bacon and egg whites. What a perfect way to start off your day!
First, make the Homemade Dukan Tortillas recipe found here. Note: use a large pan to create 2 large tortillas instead of 4 smaller ones as the original recipe makes.
2 large Homemade Dukan Tortillas
5 strips lean, center-cut bacon (6% fat or less)
1 slice fat free american cheese, cut into small squares
1/2 cup reduced fat cheese blend of your choice (I recommend parmesan & mozzarella)
Salsa (to be used as a condiment)
In a skillet, cook bacon until crispy. Allow it to cool, and cut into 1 inch pieces.
In a small pan, heat cooking spray on medium heat and pour 1/2 of the egg-white mixture at a time and tilt to form a round shape.
Cook for 2-3 minutes, flip, and cook for an additional 2 minutes. Repeat steps to create a second egg-white round.
Top one tortilla with a layer of cheese, bacon, another layer of cheese, egg-whites, and more cheese.
Place second tortilla over the top and push down slightly. Microwave for 30 seconds or until cheese is melted.
Cut quesadilla into 4 pieces and serve with salsa.
Chicken thighs were on sale at my local groceries store this week and you know how I love to save money so, guess what? You’ve got some chicken thighs recipes coming your way! Earlier tonight, we made chicken thighs in a gorgeous chipotle cream sauce. Personally, I’ve never cooked with chipotle peppers before so I was surprised when the spiciness of this sauce snuck up on me! No, chipotle peppers aren’t exactly ghost chilis but they actually have a nice kick. With that said, this dish is for all the spicy food lovers out there.
6 chicken thighs, skin removed
1.5 cups skim milk
1 cup fat free sour cream
2 chipotle peppers in adobo sauce
2 tbs chicken bouillon granules
salt, pepper, & paprika to taste
Preheat oven 375 degrees.
Spray baking sheet with cooking spray.
Place chicken thighs on sheet and lightly season with salt, pepper, & paprika.
Bake chicken thighs for 50 minutes.
While chicken is baking, use blender to puree chipotle peppers, sour cream, milk, and chicken granules until smooth.
Spray large pan with cooking spray and heat on medium. Then, add sauce and season with salt to taste.
Bring sauce to a simmer and reduce to low heat.
Once chicken is done baking, add thighs to the sauce and simmer for 10 minutes.