Dukan Tacos on Homemade Tortillas

Just like the Dukan bread and pizza crust recipe, this Dukan-friendly tortilla recipe is a great find. Made with protein powder and oat bran, the tortilla gives you the consistency of a corn tortilla with a saltier flavor. They were just what Bob and I needed for our Taco Friday!

Dukan Tacos on Homemade Tortillas

First, make the Homemade Dukan Tortillas. (makes 4 tortillas)

Ingredients:

  • 1/4 cup oat bran
  • 1 egg
  • 1 scoop unflavored protein powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 cup fat free shredded cheddar cheese
  • 1-2 tbs water

Directions:

  1. Use a food processor to blend together all ingredients except water.
  2. Add about 1-2 tbs water depending on how much you need to create a consistency in the batter that will allow it to be easily poured.
  3. Preheat pan with cooking spray on medium-high heat.
  4. Pour 1/4 of the batter at a time into pan and tilt to form a 5-6 inch tortilla.
  5. Cook for about 2-3 minutes or until a crust forms on the edge. Flip and cook for another 1-2 minutes.

Then, prepare the ground beef.

Ingredients:

  • 1 lb extra lean ground beef
  • 1 packet taco seasoning
  • 2/3 cup water
  • chopped onions, salsa, fat free sour cream, and fat free cheddar cheese as condiments

Directions:

  1. In a large sauce pan, lightly brown ground beef.
  2. Add 2/3 cup water and taco seasoning. Bring to a boil while stirring.
  3. Reduce to a simmer for 5 minutes.
  4. Serve ground beef and desired condiments on Homemade Dukan Tortillas.

 

(source http://www.livestrong.com/recipes/egg-white-oatmeal-wrap-tortilla/)

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Gingerbread Biscotti w/ a Chocolate Chip Dip

There are three separate parts to this recipe: 1) Dark Chocolate Chips 2) Cream Cheese Dip 3) Gingerbread Biscotti. The Dark Chocolate Chips recipe is from a recent post I made for Dark Chocolate Chip Cookies. These chocolate chips are completely fat free and sugar free. The Cream Cheese Dip is a high-protein, low-fat dip made from tofu and, of course, cream cheese. Finally, there is the Gingerbread Biscotti made from oat bran, brown sugar, a touch of cinnamon and ginger. The biscotti and dip can be eaten together or separately; it’s your choice! 🙂

Gingerbread Biscotti w/ a Chocolate Chip Dip

Dark Chocolate Chips recipe

Ingredients:

  • 7 packets of splenda
  • 1.5 tbs cocoa powder
  • 1/2 tbs egg whites
  • 1/4 tsp vanilla extract
  • 1 tsp skim milk
  • pinch of salt
Directions:
  1. Preheat oven 350 degrees.
  2. Use an electric mixer to combine all ingredients.
  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 for 5 minutes.
  5. Cut chocolate into small squared chips.
 

Cream Cheese Dip recipe

Combine the following ingredients in a blender:

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

Use a spoon to mix in chocolate chips to create the dip.

Gingerbread Biscotti recipe

Ingredients:

  • 3/4 cup oat bran
  • 1/4 ts baking soda
  • 1/8 ts salt
  • 2 tbs splenda brown sugar
  • 2 packets splenda
  • 2 tsp cocoa powder
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/2 tsp vanilla extract
  • 2 tbs skim milk
  • cooking spray

Directions:

  1. Preheat oven at 375 degrees.
  2. In a food processor, blend together oat bran, baking soda, salt, brown sugar, cocoa powder, cinnamon, ginger, and splenda.
  3. Pour mixture into a bowl and add milk and vanilla extract. Spray cooking spray into mix for 1 second. Mix ingredients together well.
  4. Form 6 biscotti-shaped cookies and place on parchment paper.
  5. Bake for 9-10 minutes.

(source: http://chocolatecoveredkatie.com/2011/01/11/chocolate-chip-cookie-dough-dip/)

Oat Bran Cookies

Can I just tell you how freaking excited I am for these cookies?? They are low-fat, low-carb, AND dukan-friendly! Not to mention one cookie will give you your full 2 tbs of daily oat bran. That may not necessarily be a good thing because I can seriously gobble up a dozen of these a day. 🙂

Up to this point, I have tried MANY variations of cookie recipes that would cater to the low-fat, low-carb rules of the Dukan Diet and every last one of them have been god awful (no exaggerations here). Everything from the non-fat bitter chocolate globs from a few weeks ago to the flimsy, eggy what-nots from just a few days ago. I was close to thinking GOOD Dukan-friendly cookies simply could not be. That is, until earlier today. This recipe combines the most simple ingredients and takes under 10 minutes to prepare. They taste dangerously close to your average oatmeal cookie!

Oat Bran Cookies

Ingredients:

  • 3/4 cup oat bran
  • 1/4 ts baking soda
  • 1/8 ts salt
  • 2 tbs splenda brown sugar
  • 2 packets splenda
  • 2 tbs skim milk
  • cooking spray

Directions:

  1. Preheat oven at 375 degrees.
  2. In a food processor, blend together oat bran, baking soda, salt, brown sugar, and splenda.
  3. Pour mixture into a bowl and add milk. Spray cooking spray into mix for 1 second. Mix ingredients together well.
  4. Form 6 cookies and place on parchment paper.
  5. Bake for 6 minutes.
      

(source: http://chocolatecoveredkatie.com/2012/02/20/flourless-oatmeal-raisin-cookies/)

Chicken Nuggets

In my current attempt to diet and lead a healthier lifestyle, I have cut out fast food almost completely (I say almost because of my little Popeyes incident). One fast food item I miss the most is the chicken nugget. Ah, good ol’ pressed chicken mumbo jumbo, breaded, and deep fat fried – mmmMm! My favorite are the Spicy Chicken Nuggets from Wendy’s with the Honey Mustard dipping sauce. I had the whole ignorance-is-bliss thing going on for awhile and I must say, it was good times. Unfortunately, a friend of mine posted a picture on her Facebook that turned my mind and my stomach.

It was a picture of this mushy, pink thing very much resembling strawberry soft serve ice cream. The caption read, “You’ll never guess what this is!” Yes..yes..it was the base of my beloved chicken nugget with bones, intestines, and all processed into this pink goo. Ya know, before the food coloring and molding into nugget form. Just beautiful, don’t you think?

After telling that story, I am more thankful now than ever that I found this recipe. These chicken nuggets are coated with oat bran, parmesan, and spices and baked to perfection. Good food made with good ingredients — What a concept!

Chicken Nuggets

Ingredients:

  • 2 chicken breasts, cut about 2 inches wide and about 3/4 inch thick
  • 1/2 cup oat bran
  • 1/2 cup parmesan (finely shredded if not already in powder form)
  • 1/2 ts garlic powder
  • 1/4 ts paprika
  • 1/2 ts onion powder
  • 1/4 ts salt
  • 2 egg whites

Directions:

  1. Preheat oven 350 degrees.
  2. Mix dry ingredients in a shallow bowl.
  3. Beat egg whites in a separate bowl.
  4. Dip nuggets into egg whites and let all the excess drip off.
  5. Coat nuggets in oat bran mixture and place on greased baking sheet.
  6. Bake for 10 minutes on one side and 5 minutes on the other.
  7. Finish in the broiler for about 2-3 minutes to get that touch of crunchiness.
  8. Serve with low fat honey mustard. I recommend the Kraft Light Honey Dijon as pictured to the right.

 

(source: http://www.bbfg.net/2011/09/oat-bran-chicken-nuggets.html)

Cheesecake on Oat Bran Crust

Let me just put this out there, cool whip is frowned upon in the official Dukan world due to the different chemicals that are used to create it. However, I say, do what works for you. There are certain things I can eat that are not exactly by-the-book but it works for me. After all, the whole point of a lasting diet is being able to find an eating style that is suitable for you. That way, you can stick to it and reach your long-term goals. Not to mention this is a heck of a lot better for you than your average cheesecake!

With that said, this following recipe makes a fat free cheesecake with a nice brown sugar oat bran crust. It’s very easy to make and is very close in taste to the real thing!

Fat Free Cheesecake
Fat free cheesecake with a brown sugar oat bran crust.

Ingredients:

  • 1 (8 oz) fat free cool whip
  • 1 (8 oz) fat free cream cheese
  • 6 packets of splenda
  • 1 ts lemon juice
  • 6 tbs oat bran
  • 3 ts splenda brown sugar
  • 1/4 ts cinnamon
  • 3 ts warm water

Directions:

  1. Preheat oven 350 degrees.
  2. Combine oat bran, brown sugar, and cinnamon in a bowl and mix.
  3. Then, gradually add the warm water and mix.
  4. Pour oat bran mixture into four small souffle cups.
  5. Pat down the mixture to form a crust at least a 1/2 inch thick.
  6. Bake souffle cups for five minutes.
  7. Allow the oat bran crust to cool completely. (place them in the freezer for a few minutes if you want to speed up the process)
  8. Meanwhile, whisk cool whip, cream cheese, splenda, and lemon juice together until smooth.
  9. Once oat bran crust is cool, pour the cream cheese mixture into the cups and refrigerate for a few hours until firm.

(source: http://www.laaloosh.com/2009/07/28/low-fat-cheesecake-recipe/#ixzz1tUNe5bTr)

BLT Sandwich

Who doesn’t love bacon?! If you answered ‘not me’ to this question, chances are, we’re probably not friends. 😉

BLT on Dukan Bread

This is just a quick recipe idea made from the Savory Dukan Bread, lean center-cut bacon, low fat mayonnaise, lettuce, & tomato. Enjoy BLT lovers!

Dukan Pizza Margherita

Earlier tonight I was in the lab (aka my kitchen) determined to create a Dukan-friendly pizza crust. I mean, I’ve seen a few around the blog world before but some required some schnazzy equipment while others weren’t quite perfected. I wanted to create a recipe that was simple and easy; just as pizza is supposed to be!

This almost never happens to me but I actually made a decent (or at least Bob and my definition of decent) recipe on the first try! Dare I say it, it may even be considered good! Once again, this never happens to me. I fail at a recipe at least once every other day and my kitchen looks like WWIII after dinner each night.

Give it a try, I would LOVE to get an outside perspective on this recipe!

Mini Dukan Pizza Margherita

Ingredients:

  • 1 egg white
  • 2 tbs oat bran
  • 2 tbs fat free cream cheese
  • 1 ts baking powder
  • 3 very thin slices of tomato
  • 1 small clove garlic, minced
  • 2-3 tbs reduced fat parmesan or mozzarella (or both!)
  • dried or fresh basil

Directions:

  1. Preheat oven at 375 degrees.
  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.
  8. Remove crust from oven and add garlic, cheese, basil and tomato slices.
  9. Place on a baking sheet and bake for 5 minutes.

Of course, if you like the crust, the possibilities will be endless. You can change the toppings up and make any kind of pizza you want! For example, I made a clam & garlic pizza and one topped with prosciutto & herbs as pictured below.

Left: Clam & Garlic Pizza, Right: Prosciutto & Herbs Pizza

Bacon Mac N Cheese

I’ve said it in a past post and I’ll say it again: Shirataki noodles are the best! Not so much because the taste of them is so fantastic (because really, they taste like nothing) but because they are so pleasantly low in carbs, fat, and calories. Moreover, they’re a nice allowed substitute for pasta on the Dukan Diet. With that said, I am ecstatic to say the macaroni shirataki noodles are not an urban myth as I have found them! Yes, they are located in the vegetarian refrigerated section of Whole Foods Market. I have a pretty love-hate relationship with Whole Foods. The love comes from their giant selection of pretty much anything and everything you could want in a supermarket. On the other hand, the hate comes from how tremendously overpriced everything is. Luckily, the shirataki noodles ran me only $2.19 a pop.

So, with my shirataki macaroni discovery comes a dish that, like many, I have been dying to have on the Dukan Diet: Bacon Mac N Cheese!

Shirataki Bacon Mac N Cheese

First, make a 1/3 portion of the Oat Bran Breadcrumbs recipe found here. (or make a full portion of the recipe and save the remaining breadcrumbs for later)

Then, follow the recipe below.

Ingredients:

  • oat bran breadcrumbs
  • 2 packs shirataki macaroni noodles
  • 4 slices center-cut bacon (6% fat or less)
  • 1 cup fat free shredded cheddar cheese
  • 1 cup fat free sour cream
  • 3/4 skim cup milk
  • 2 tbs reduced fat parmesan
  • 1 1/2 tbs corn starch
  • 1/2 ts mustard
  • 1/2 egg, beaten
  • 1/2 ts salt
  • 1/4 ts paprika
  • 1/2 ts parsley
  • 1/2 ts basil
  • 1/4 ts pepper

Directions:

  1. Fry bacon until extra crispy. Set aside on a plate lined with a paper towel.
  2. After a few minutes, cut bacon into small bits.
  3. Strain macaroni and rinse with hot water. Microwave for one minute and discard any extra water.
  4. Dissolve cornstarch in a few tbs of hot water.
  5. Preheat oven 350 degrees.
  6. Heat milk on medium-high in a sauce pan and slowly whisk in cornstarch mixture, paprika, and mustard.
  7. Whisking constantly, bring mixture to a boil and immediately turn heat to low.
  8. Add cheese, sour cream, egg, salt, pepper, basil, parsley, and half of the bacon bits.
  9. Stir until cheese is melted and turn off heat.
  10. Add macaroni and combine with cheese sauce. Pour into a baking dish.
  11. Mix remaining bacon with breadcrumbs and parmesan and generously sprinkle on mac n cheese.
  12. Bake for 20 minutes. Finish in the broiler for 2 minutes or until a golden crust forms.

(source: http://www.food.com/recipe/yummy-low-fat-mac-cheese-222560)

Stuffed French Toast

Stuffed French Toast

Bread

Ingredients:

  • 4 tbs oat bran
  • 1 ts baking powder
  • 2 tbs fat free greek yogurt
  • 2 eggs

Directions:

  1. Whisk ingredients in a bowl.
  2. Pour mixture into a microwave safe dish. (I used a medium-sized tupperware container)
  3. Microwave on 750 watts for 4 minutes.
  4. Remove from microwave and let cool for a few minutes.
  5. Flip dish upside down on a cutting board to remove bread from container.
  6. Cut bread into about 4 squares.

Strawberry Cream Cheese Stuffing

Ingredients:

  • 3 tbs fat free cream cheese
  • 1/8 ts strawberry jello lite mix

Directions:

  1. Dissolve jello lite mix in 1/2 tbs of hot water.
  2. Add jello water to cream cheese & mix well.

Egg Mixture

Ingredients:

  • 2 eggs
  • 3/4 cup skim milk
  • 1 package of sweetener
  • 2 ts vanilla extract
  • 1/2 ts cinnamon

Directions:

  1. Whisk all egg mixture ingredients together in a bowl.
  2. Spread strawberry cream cheese on each slice of bread.
  3. Pair slices of bread together with cream cheese in the center. (They should look like small sandwiches)
  4. Heat pan on medium with cooking spray.
  5. Dip sandwiches in egg mixture, coat all sides.
  6. Brown in pan on both sides.
  7. Serve with fat free maple syrup if desired. (optional, not allowed on certain phases but I found that I continued to lose weight when eating one serving of this per day)
Note: makes 2 servings.



(source: http://www.fitnesstreats.com/2011/05/dukan-diets-french-toast/)

Stuffed Tomatoes w/ Oat Bran Breadcrumbs

Stuffed Tomatoes w/ Oat Bran Breadcrumbs

Prepare the Breadcrumbs first

Ingredients:

  • 6 tbs Oat Bran
  • 3 tbs fat free cream cheese or 3 wedges of low-fat laughing cow cheese (any flavor)
  • 3 eggs or 3/4 cup egg whites
  • 1 ts dried basil
  • 1/2 dried oregano
  • 1 tbs dried parsley
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3-4 tbs water
  • 3 tbs shredded parmesan

Directions:

  1. Combine & whisk all ingredients together, except for the last two.
  2. Add one tablespoon of water at a time until the batter gets to a crepe-like batter consistency. (No more than 4 tbs)
  3. Heat a skillet on medium with cooking spray.
  4. Pour about 1/4 of batter into skillet and tilt to form a round, thin crepe-like circle.
  5. Brown both sides of the crepes and set aside. Continue the process until all of the batter is used.
  6. Preheat oven 400 degrees.
  7. Place crepes on a cooking sheet with cooking spray and toast until crispy.
  8. Once out of the oven, allow crepes to cool.
  9. Roughly shred the crepes to fit into a food processor or blender.
  10. Process to a breadcrumb consistency.
  11. Add parmesan cheese to the breadcrumb mixture.

Tomatoes & Stuffing

Try it with bell peppers!

Ingredients:

  • 8 tomatoes
  • 1 lb lean ground beef
  • 1 bell pepper, finely diced
  • 1/2 brown onion, finely diced
  • 2 cloves of garlic
  • 1/2 tbs seasoning salt
  • 1 ts pepper
  • 2 ts italian-herb seasoning

Directions:

  • Preheat oven 350 degrees.
  • Cut off tops of tomatoes and use spoon to clean out the insides.
  • Heat skillet on medium with cooking spray.
  • Add garlic and saute for 1 minute.
  • Add diced bell peppers and onions & saute until slightly tender.
  • Set vegetable mixture aside & brown the ground beef.
  • Add salt, pepper, & italian-herb seasoning.
  • Combine vegetables, ground beef, & 1-2 hand full of breadcrumbs.
  • Lightly spray baking dish with cooking spray.
  • Stuff tomatoes with ground beef mix and top with breadcrumbs.
  • Place tomatoes in baking dish and lightly spray tops with cooking spray.
  • Bake at 350 degrees for 20-25 minutes.

(breadcrumbs source: http://dukanitout.com/holiday-parties-recipes-and-ideas/)