Turkey Sausage & Peppers

Quick update: My weight is still lingering in the 116s and is being very stubborn! In fact, the only day this week that I actually lost weight was when I had a little cheat meal and had a 6 inch Subway Club. Could it be that my body has gotten used to the Dukan Diet? ┬áThe last few pounds is indeed the MOST difficult to lose! On a lighter note, the adoption event I volunteered at over the weekend went well and we adopted out 20 dogs in just that one day! I’m sooo happy for those lovebugs. They ALL deserve forever homes!

Turkey Sausage & Peppers


  • 14 oz Turkey Smoked Sausage, cut into 1/2 inch slices
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1/2 onion, sliced
  • 2 cloves garlic, minced
  • 1/2 cup low-fat pasta sauce
  • salt & pepper to taste
  • low-fat parmesan cheese for garnish
  • optional: 1 cup sliced mushrooms


  1. In a large pan, heat cooking spray over medium heat.
  2. Add sausage and cook until brown on both sides. Remove and set aside.
  3. In the same pan, add bell peppers, onions, garlic, and salt & pepper to taste. Spray with cooking spray.
  4. Brown until soft while scraping the bottom of the pan.
  5. Return sausage to the pan with the peppers and add pasta sauce.
  6. Allow to simmer for 1-2 minutes. Serve with parmesan cheese.
  7. Optional: Make some Dukan-friendly Garlic Cheese Bread to compliment this dish!

The Wonders of Dukan Bread

Turkey Melt

For as long as people have been Dukan dieting, I’m sure, people have been trying to find innovative ways to eat bread and still adhere to the rules of the Dukan Diet. I have found a hand full of great recipes that are testaments to this. A great example would be Silvia’s Soft Buns recipe that contains a mixture of cream cheese & fluffy egg-whites. This recipe is delicious! However, it takes a bit of time & energy to prepare. Another example would be from the previously posted french toast recipe; a solid & quick recipe for breakfast or to satisfy your sweet tooth. With that said, the following recipe for bread is a play on both of these excellent recipes and results in a savory, firm bread that can be used in any sandwich!

Savory Dukan Bread


Patty Melt
  • 4 tbs oat bran
  • 1/2 ts baking powder
  • 2 tbs fat free greek yogurt
  • 4 tbs fat free cream cheese
  • 2 eggs
  • 1/2 ts onion powder
  • 1 ts dry chopped onions
  • 1 /2 ts garlic salt
  • 1/4 ts pepper
  • 1/2 ts italian-herb seasoning
  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 2 squares.
  7. Place in toaster & toast squares until golden brown on both sides.
  8. Cut squares in half to make a total of 4 squares of toast. (yields 2 servings)

(sources: http://dukanitout.com/silvias-soft-buns/ , http://www.fitnesstreats.com/2011/05/dukan-diets-french-toast/)