Recipes

Recipes on page;

1. Portuguese Style Piri Piri Chicken

2 Chicken with Mustard

3.Iced tea with Mint

4.Pastry Free (Crustless) Zuchinni Blossom Quiche

5.Fresh Salmon Fish with Mustard Mayonnaise

6.Dukan Pancake (galette)

7.Guiltless Milkshake
8.Fairy Jelly Pudding
9.Tasty Turkey Burgers
10,Little Egg and Ham Pies
11. Cream of Mushroom sauce *Dukan*
12. Dukan Beef Burger
13. Tzatziki Dip

1.Portuguese Style Piri Piri Chicken

(Serves 4)

4 skinless chicken breast fillets or 8 skinless chick drumsticks
Juice of half a lemon
Juice of half a lime
2 cloves garlic, finely chopped
2 teaspoons crushed chillies
1teaspoon paprika
1 teaspoon oregano
¼ cup cider vinegar
Salt and black pepper

Place the chicken, chillies, garlic, lemon juice, paprika, oregano and vinegar in a bowl and mix together. Season with salt and black pepper. Let the chicken marinade in the fridge over night if possible.

To cook the chicken, light the barbeque and wait until the flames have died down and/or the coals have turned white before you start cooking. Place the chicken on the barbeque, turning every now and then to ensure the chicken cooks evenly, this will take about 25-30 minutes.

Once cooked, squeeze the juice of half a lime over the chicken and serve.

Tip: This dish goes well with plain yoghurt

Tip: During the Cruise Phase, why not serve with a green salad or some Tzatziki Dip.

Recipe borrowed from Dukan diet and recipes blog.

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2.Poulet Moutarde (Chicken with Mustard)

(Serves 4)
8 skinless chicken thighs
115g (4oz) Dijon mustard
1 teaspoon thyme
1 teaspoon vegetable oil
175g (6oz) non-fat yoghurt or fromage frais
Salt and black pepper
Gherkin/Pickle slices to serve
First of all, pre-heat the oven to 200°C/400°F/Gas 6.

In a bowl, mix together the chicken, mustard and thyme, so the chicken is nicely coated. Lay a sheet of foil over a large baking tray, then place the chicken on the foil. Lay another sheet of foil over the first, and fold over the edges tightly to make a pouch. This will need to be placed in the oven for 45-60 minutes.
Just before the chicken has finished cooking, you can prepare the sauce by mixing together the oil with the yoghurt or fromage frais, and add a sprinkling of salt and black pepper. Once the chicken has cooked, remove the foil and pour over the sauce. Serve with slices of pickles or gherkins.

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3.Iced Tea with Mint

To make a jug of 1.5 ltr

1.5 ltr  water
2 bags of strong Earl Grey black tea
6-10 leaves of fresh mint leaves
2-3 wedges of lemon (optional)
artificial sweetners
ice

Boil half the water in a kettle and pour into an already rinsed with hot water pot which you've added the tea bags and the mint leaves (reserve some for decoration). Take a wooden spoon and mix the water and crush a little the mint leaves inorder for them to leave their aroma. Let stand until cooled down to room temperature. Take your jug pour in rest of water and pour tea through a sieve, discard tea bags and mint leaves. Add sweeteners to taste and lemon wedges if you want and refrigerate. When serving pour into a long glass add lots of ice and top with some fresh mint leaves.
Enjoy......


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4.Pastry Free (Crustless) Zuchini Blossom Quiche

 
20-30 Zuchini Blossoms
2 onions chopped
220-250g low-fat Ricotta or greek Anthotiro
2 extra large eggs
100ml no-fat milk 0%
salt and pepper
a little melted butter to just grease your quiche pan
(serves 4-6) depending on appetite

1 - dry fry the onions and lay on your greased pan
2 - chop the blossoms and dry fry untill wiltered and lay on your pan
3 - put cheese,eggs,milk salt and pepper in blender
4 - pour into pan and put into pre-heated oven 190-200 C for 30-40 minutes until golden brown\

Delicious....you can substitute blossoms with other green vegies like spinach. and can also add other ingredients like low fat ham or tuna...you can bake in muffin tins also and have mini quiches..

Calories		185.6
Total Fat Per Serving		11.1 g

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5.Fresh Salmon Fish with Mustard Mayonaise Dressing



1 Fresh Salmon Fillet (150g)
1 tspn english musturd
2 tbsp low-fat greek yogurt 2%
1 tbsp low-mayonaise 3%
salt and pepper
dash of paprika
dash of soy sauce





Wash and dry fillet with a kitchen paper towel, salt and pepper it. Mix mustard, yogurt and mayo together add a little paprika. Place fillet in foil with skin side down, cover top with sauce,splash a little soya, close foil and bake in a pre-heated oven 200C. for 15-20 min.

Good for PP and PV days where we can add a nice green salad.

1 serving
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6. Dukan Pancake (Galette)

Ingredient

2 tbspn oat brans 2 tbspn low-fat cottage cheese 2.2% 2 tbspn low-fat greek yogart 2% 1 med egg 2 tbspn non-fat milk(if needed) 1 tspn of cornflour, salt and pepper

Directions

Mix all ingredients together and let sit for 5 min.
Pour into a non-stick pan which you've greased well with an oiled paper towel . Cook for 6 min and turn for another 4 min. Ready!!!!.....the cornflour is esstential eitherwise your pancake falls apart, if you omit you can bake in a baking tin lined with baking paper at 180*C until golden brown,

Serving Size: 1 serving

Calories: 122.2

Total Fat: 5.6 g


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7. Guiltless Milkshake

Ingredients

! cup non-fat milk. + 1 cup ice=cream, 0% fat - 0% sugar

Directions

Pour in blender and blend until smooth and frothy


Number of Servings: 1

Calories: 165.8

Total Fat: 0.4 g

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8.Fairy jelly pudding

Ingredients

1 packet of sugerless jelly any flavour 1 pot of greek yogurt 2% fat (225g) 450ml water (300ml of this boiling hot)

Directions

1 Dissolve jelly powder with 300ml boiling water

2.Add 150ml cold water a let sit in fridge for 25 minutes

3.take out of fridge and add yogurt a mix well,

4. Pour into 5 individual panna cotta pots and refridgerate.until set

Serving Size: 5 servings

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8.Tasty Turkey Burgers

(Serves 2)

500g turkey mince
1 large onion coarsely grated
1 clove garlic finely chopped
1 teaspoon oregano
1 teaspoon dried basil
1 egg
Salt and black pepper
Plain fat free yoghurt to serve

Before you start cooking, light your barbeque and wait until the flames have died down and/or the coals are white.

Place the turkey mince in a bowl and mix together with the coarsely grated onion and finely chopped garlic, add the herbs and season with the salt and pepper. Beat the egg in a bowl and mix into the turkey, onion and herb mixture.

Make burger patties by taking a handful of the mixture, roll it into a ball in the palm of your hand, and squash it flat to make a burger about 2cm thick. Once you’ve made all your burgers, place these on the pre-heated barbeque and cook for about 20 – 25 minutes or until heated through.

Serve with plain yoghurt

Tip: Don’t forget that you can also have gherkins or pickled onions as an accompaniment during the attack phase

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10.Little Egg and Ham Pies

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1682947

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11/ Cream of Mushroom Sauce *Dukan*

Ingredients

2 cups sliced mushrooms 2 tbspn low fat cream cheese 100ml low fat cream 1 tbspn olive oil salt and pepper

Directions

1.Saute mushrooms in saucepan until their water is absorbed. for about 5-6 min
2.,Add cream cheese and stir to disolve anout 2 min
3..Add cream . salt and pepper and remove from heat.
4 Serve

Serving Size: 4 servings

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12. Dukan Beef Burger

Ingredients

250 g lean ground beef meat 1 cup grated onion 1/2 cup grated carrot 1/2 cup chopped parsley 1 tbspn tomato paste 1 med fresh egg (beaten slightly) 1/4 cup non fat milk salt, pepper,paprika

Directions

1 Mix all ingredients very well.

2. Place in fridge for about 30 min

3. Take out of fridge and make 5 patties

4..Cook on griddle for about 10 min or untill cooked

P.s You can add to mixture your 2 tbspn of oat bran per pattie,

Serving Size: 5 servings

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13. Tzatziki Dip

Ingredients

• 1 cup grated seeded peeled cucumber
• 1/8 teaspoon salt
• 1 cup plain fat-free  greek yogurt
• 1 tablespoon chopped fresh mint
• 2 teaspoons chopped fresh dill
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 2 garlic cloves, minced

Preparation

• Place cucumber on several layers of paper towels; sprinkle with 1/8 teaspoon salt. Let stand 30 minutes and then squeeze out as much water as possible
• Combine cucumber, yogurt, and remaining ingredients, stirring until well blended. Refrigerate at least 1 hour before serving.
   
• Use greek yogurt or strain through a coffee filter plain yogurt, and make sure cucumber is well strained eitherwise dip will be runny.
• A normal serving is about 2 tbspn, and goes very well with grilled meats and chicken, or can be used as dressing in salads.
• Suitable for PV Cruise Phase and next Dukan phases....

Nutritional Information

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• Amount per serving
• Calories: 9
• Calories from fat: 0.0%
• Fat: 0.0g
• Saturated fat: 0.0g
• Monounsaturated fat: 0.0g
• Polyunsaturated fat: 0.0g
• Protein: 0.8g
• Carbohydrate: 1.8g
• Fiber: 0.1g
• Cholesterol: 0.0mg
• Iron: 0.0mg
• Sodium: 72mg
• Calcium: 24mg       

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