If my menu is to simple for you and you need spices and more tasty food you can try some of these recipes, its from Dukan book:
TANDORI FISH
Mix tandori seasoning (I used Schwartz) with low fat yogurt. Smear this over fish (use firm fish such as hake, cod or salmon or whole fish) and leave to marinade for as long as you can manage. Set the grill on high and get it roasing hot before grilling the fish in a grill pan. It taste bests if the tandori is a little burned. Serve with raita made from yogurt, mint, garlic and a little onion.
I think this would work really well with chicken too.
DUKAN HAMBURGER
Bread for Dukan Hamburger - See recipe
A ground steak of beef 5% fat
A light cheese (attention tolerated)
Tomato coulis or ketchup or light (attention tolerated)
Some grated Emmentael cheese, light (attention tolerated)
First, preheat your oven at the maximum temperature.
Cook the ground beef steak in a pan while you prepare the hamburger bread(see the article: Dukan Bread)
On a plate or directly on the grill of the oven, arrange the two parts of the hamburger bun and garnish to your taste.
DUKAN DIET OAT BRAN TOAST
- 3 tablespoons of oat bran
- 2 tablespoons of low fat yogurt
- 1 egg
Mix the above in a bowl. Then heat up a non-stick pan. Spray on a squirt of oil and pour the mixture it. Even out with a spoon. You want it to be about a centimetre thick. Flip when the first side is cooked and do the other one. The mixture should be caramel brown and fluffy when cooked.
Turn out onto a plate and then with flat-bottomed plate, press down onto the cooked oat bran. Apply pressure for 10 secs. With a sharp knife cut off the corners so the cooked oat bran is rectangular.
DUKAN MEATBALLS
350gr (12 oz) of minced beef meat
2 to 3 slices of leaned ham (or turkey ham / chicken)
A beautiful onion
Two egg yolks
1/2 cube de bouillon dégraissé - 1 / 2 cube defatted stock
(Spices)
First, preheat your oven to maximum temperature.
Cut finely the onion and the ham (or mix them, it's what i'm doing to avoid having too many chunks).
Separate the white of egg yolks (keep the whites for another recipe), mix the yolks with meat, ham and onion.
Crumble the defatted stock and spices (ESPECIALLY do not do the same mistake as me: Do not salt! The cube salts enough the preparation).
Mix well (knead with your hands) And make medium sized balls that you will put on a cooking paper, on the grill or oven plate.
Smoked Salmon and cottage cheese rolls/wraps
Some smoked salmon (smoked salmon trimmings are cheapest if you're on a budget)
Some low fat cottage cheese
Slices of low fat turkey or chicken
1. Lay out a turkey slice on a plate and spread with a layer of cottage cheese.
2. Lay a slice of smoked salmon on top of the cottage cheese.
3. Spread some more cottage cheese on top of the smoked salmon.
4. Carefully roll up into a roll
5. Eat and enjoy
If you are using smoked salmon trimmings then mix in a bowl with the cottage cheese and then spread the mixture on to a slice of turkey or chicken
DUKAN BREAD
Ingredients (amount of bran for one day):
2 tablespoons of oat bran
1 tablespoon of wheat bran
1 egg
2 egg whites
3 tablespoons of white cheese
1/2 pack of yeast
Salt, spices
Beat the eggs in a bowl with the white cheese, add the oaks and yeast, mix well.
Salt and spice to your taste (I put grill spices and basilic for my test, curry for the next one)
Pour the preparation in an tupperware with the shape of your choice (be careful because the dough will swell, so do not overfill)
Put in the microwave oven for more or less time depending of the thickness, between 3 and 5 minutes typically, at maximum temperature
Dukan diet
Low fat and carbs, high proteins! Wish me luck!
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