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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French Onion Soup

I made this recipe earlier on in my Dukan Diet days and dukanitout.com was nice enough to post it on their blog. This, of course, is before I started Dukantopia as this blog is only two weeks old. I enjoyed this soup because it really resembles the real thing in sight, smell, taste, and texture.

French Onion Soup

 

First, make some Dukan-friendly buns by using Silvia’s recipe on dukanitout.com that can be found here. Try making the buns small enough to fit into the soup cup you’ll be serving the french onion soup in.

Ingredients:

  • Dukan buns
  • 1 package of french onion soup mix
  • reduced fat parmesan, swiss, or provolone cheese

Directions:

  1. Make the soup according to package directions.
  2. Pour soup into a soup cup and top off with a bun.
  3. Top off with cheese and microwave for 30 seconds or until cheese is completely melted.

 

(source: http://dukanitout.com/silvias-soft-buns/)

Miso Soup

This uber quick ‘n easy miso soup recipe is delicious! It just takes a few ingredients, a few steps, and a few minutes!

Miso Soup

Ingredients:

  • 3 (14.5 oz) cans fat free chicken or vegetable broth
  • 5 tbs miso of your choice (I used white miso)
  • 1 package firm tofu, cut into 1 inch cubes
  • 2 tbs green onions, chopped
  • 1 clove garlic, minced

Directions:

  1. Saute green onions and garlic with cooking spray in a pot over medium heat.
  2. Add broth and heat to a slow simmer.
  3. Slowly whisk in the miso until it dissolves.
  4. Add tofu and heat for a few minutes.

No-Bean Chili

The tough thing about being on the Dukan Diet is that you always feel like you’re missing something with your meal. Steak with no potatoes, meatballs with no spaghetti, or turkey with no gravy. So it’s always nice to try some recipes that are Dukan-friendly in its original form such as a nice hot bowl of chili. Sure, you won’t get the beans but it’s not uncommon to find beanless chilis these days. I tried the following recipe over the weekend and was definitely a fan!

Chili with FF sour cream, cheddar cheese, & crispy oat bran onions

Ingredients:

  • 1 lb lean ground beef
  • 2 cloves garlic, minced
  • 1 large onion, chopped
  • 2 tbs chili powder
  • 1 ts dried oregano
  • 1 ts cumin
  • 1 ts hot sauce
  • 1 can crushed tomatoes, 28 oz
  • 1/4 cup red wine vinegar
  • shredded fat free cheddar cheese
  • fat free sour cream

Directions:

  1. Combine ground beef, onions, and garlic in a large pot over medium-high heat.
  2. Cook until ground beef is browned.
  3. Add all dry seasonings and hot sauce.
  4. Add tomato sauce and vinegar and stir.
  5. Bring to a boil and reduce to a simmer for one hour, stirring occasionally.
  6. Check on the chili 45 minutes in and add water if it’s too thick for your liking.
  7. Serve with fat free sour cream and fat free cheddar cheese.

If you have some leftover Oat Bran Bread Crumbs from one of the other recipes, you can make some crispy baked onions to go with the chili. Take a few slices of sweet onions and soak them in some ice water for about 15 minutes. Then, dip in an egg-white wash. Put some oat bran bread crumbs in a bag and add a few onion slices at a time and give it a good shake. Bake onions at 400 degrees for about 20 minutes.

(source: http://allrecipes.com/recipe/no-beans-about-it—chili/)