14 oz lean smoked turkey sausage, sliced
3/4 cup chopped onion
3/4 cup chopped celery
3/4 cup chopped green bell peppers
2 tbs minced garlic
1/2 cup diced tomatoes
3 bay leaves
1 tsp worcestershire sauce
1 tsp hot sauce
5 cups fat free chicken broth
3/4 cup brown rice
Combine a dash of each of the following spices: paprika, black pepper, chili powder, onion powder, garlic powder, oregano, & thyme.
Heat a large sauce pan on medium heat with cooking spray and brown onions, celery, and bell peppers for 3 minutes.
Add tomatoes, garlic, bay leaves, worcestershire sauce, and hot sauce.
Stir in rice and slowly add chicken broth.
Cover and cook for 20 minutes. Stir occasionally.
In a separate pan, spray with cooking spray and brown sausage. Set aside.
Remove cover and cook until rice is tender (about 15 minutes).
Mix in sausage and spice-mix and cook for an additional few minutes.
CRUISE PHASE FRIENDLY dish — omit brown rice, increase diced tomatoes to 1 cup, decrease chicken broth to 2.5 cups, and cook uncovered for a total of 15 minutes before moving to step 7.
First, make the Savory Dukan Bread. (note: cut into 2 pieces)
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)
Heat large pan on medium heat with cooking spray.
Saute garlic, bell peppers, onions, and mushrooms until just tender(do not overcook). Set Aside.
Cook roast beef on medium heat until water is rendered. Strain and set aside.
In the same pan, heat cooking spray over medium-high heat.
Re-add roast beef and vegetables. Cook until both are browned.
Mix in cheese and remove from heat immediately (cheese will melt fast).
Top each slice of Dukan bread with cheesy beef & vegetables and serve.
This is the
juiciest chicken recipe I have ever made! The steps are simple but it takes a bit of time to bake. The wait will be worth it!
6 drumsticks, skin removed
1 onion, diced
1 red bell pepper, sliced
8 oz jar of chunky salsa
1 tsp chili powder
1 tsp salt
1/8 ts pepper
reduced fat parmesan
Preheat oven 375 degrees.
Rub the chili powder, salt, and pepper on the drumsticks.
Place drumsticks in a casserole dish.
Top drumsticks with onions and bell peppers.
Pour salsa over everything.
Bake for 1.5 hours.
Plate chicken and top with parmesan cheese.
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!
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
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
Preheat oven at 375 degrees.
Whisk together egg white, oat bran, cream cheese, and baking powder.
Heat pan to medium-low heat with cooking spray.
Pour in mixture to form a 4-5 inch circle.
Cook for about 3-4 minutes on each side or until browned and can be handled.
Put crust in the oven directly on the rack.
Bake for 10 minutes or until firm. Flipping after 5 minutes.
Remove crust from oven and add garlic, cheese, basil and tomato slices.
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
First, make the Oat Bran Bread Crumbs. You can find the recipe
Then, follow the recipe below —
4 chicken breasts, use a mallet to flatten
2 large eggs
2 cans italian diced tomatoes, 15 oz
reduced fat parmesan cheese
oat bran bread crumbs
Beat eggs in a shallow bowl.
Place bread crumbs in a separate bowl.
Dip chicken breasts in egg mixture and coat with bread crumbs.
Preheat oven 400 degrees.
Heat skillet on medium-high with cooking spray.
Brown both sides of chicken breasts.
Place chicken on greased baking sheet and lightly top with cooking spray.
Bake in oven for 10-15 minutes to finish cooking.
Meanwhile, heat diced tomatoes in a sauce pan.
Remove chicken from oven, top with tomatoes and parmesan cheese.
Mongolian Beef & Broccoli
A must-try recipe from dukanitout.com! It is phenomenal!
1 lb lean steak, cut against the grain into strips
2 cups broccoli, steamed (omit on Attack Phase)
1/2 t ginger powder
1 clove garlic, chopped
1/4 cup soy sauce
1/4 cup water
2 tbs splenda brown sugar
2 tbs cornstarch
2 large green onions, cut greens into 2-inch strips, chop the whites
Heat pan with cooking spray and add ginger and garlic. Then, quickly add soy sauce and water.
Add brown sugar to pan and allow sauce to thicken for a few minutes. Remove from heat.
Toss meat and cornstarch well in a bowl and side aside for 5 minutes.
Meanwhile, heat a skillet with cooking spray.
Add the meat to the pan and brown each side for a few minutes.
Add a couple of tablespoons of water and simmer for 2 more minutes.
Add the sauce and simmer for another minute.
Add the broccoli and green onions and cook for one last minute.
Stuffed Tomatoes w/ Oat Bran Breadcrumbs
Prepare the Breadcrumbs first
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
Combine & whisk all ingredients together, except for the last two.
Add one tablespoon of water at a time until the batter gets to a crepe-like batter consistency. (No more than 4 tbs)
Heat a skillet on medium with cooking spray.
Pour about 1/4 of batter into skillet and tilt to form a round, thin crepe-like circle.
Brown both sides of the crepes and set aside. Continue the process until all of the batter is used.
Preheat oven 400 degrees.
Place crepes on a cooking sheet with cooking spray and toast until crispy.
Once out of the oven, allow crepes to cool.
Roughly shred the crepes to fit into a food processor or blender.
Process to a breadcrumb consistency.
Add parmesan cheese to the breadcrumb mixture.
Tomatoes & Stuffing
Try it with bell peppers!
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
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.
1 lb lean ground beef
1 tbs worcestershire sauce
2 tsp minced garlic
1/2 tsp salt
1/4 tsp pepper
1 package of mushrooms, sliced
1 dry package of brown gravy
Preheat grill to medium-high. (works great in the George Foreman!)
In a bowl, combine ground beef, worcestershire sauce, garlic, salt, & pepper.
Mix ingredients and form 4 patties.
Grill patties for 5 minutes per side. (or 1-1.5 minutes in the George Foreman)
While patties are cooking, spray cooking spray in pan on medium heat.
Saute sliced mushrooms until soft.
Prepare gravy using package directions.
Combine mushrooms in gravy.
Place beef patties on plate and top with mushroom gravy.
(source for burger patties: http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=115221)