Brussel Sprouts with Bacon

Ingredients

• 3 slices bacon, chopped
• 1 tablespoon extra-virgin olive oil, 1 turn of the pan (I used PAM Olive oil, i spray once)
• 1 shallot, chopped
• 1 1/2 pounds Brussels sprouts, trimmed, small spouts left whole, larger spouts halved
• Salt and pepper, to your taste
• 1 cup chicken broth

Directions

Brown bacon in a medium skillet over medium high heat. Remove bacon to a paper towel lined plate. Add extra-virgin olive oil to the pan, 1 turn. Add shallots to the pan and saute 1 to 2 minutes. Add Brussels spouts and coat in oil. Season with salt and pepper. Cook Brussels sprouts 2 to 3 minutes to begin to soften, then add broth. Bring broth to a bubble, cover and reduce heat to medium low. Cook 10 minutes, until tender. Transfer sprouts to a serving dish with a slotted spoon and top with cooked bacon bits

Courtesy of http://dukanmemoirs.blogspot.com/

 

Chicken Wrapped in Bacon

Ingredients

• 4 skinless, boneless chicken breast halves
• 1/2 (8 ounce) package cream cheese, sliced
• 4 slices bacon
• 1 teaspoon chopped fresh chives
• 1 (10.75 ounce) can condensed cream of chicken soup
• 1/2 cup mayonnaise
• 1/2 cup milk
• 1 teaspoon lemon juice
• 1/4 teaspoon ground black pepper
• 1 pinch salt

Directions

1.     Preheat oven to 325 degrees F (165 degrees C).

2.     Pound the chicken breasts until flat. Put a slice of cream cheese and 1 teaspoon chopped chives in the middle of each breast and roll up. Wrap each rolled breast with 1 slice of bacon and secure with toothpicks. Place in a 9x13 inch baking dish.

3.     In a medium bowl, combine condensed soup, mayonnaise, milk, lemon juice, pepper and salt. Mix until smooth, then pour over chicken.

4.     Bake in the preheated oven for 1 hour, or until no longer pink and juices run clear

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Thai Salmon Fishcakes

Ingredients

200g Salmon

1 red chilli, sliced

4 spring onions

Handful fresh coriander, chopped

1 egg

2 teaspoons finely chopped lemongrass

Salt and pepper

Olive oil

Direction

1.  Put everything but salmon in the blender until finely chopped

2.  add salmon, salt and pepper to taste, and blend again until similar to mince (it will be quite sloppy)

3.  spray some oil in hot frying pan

4.  Spoon tablespoons of the mixture into pan.  If it starts to spit, turn the heat down

5.  Let one side really seal before trying to turn over (like an omelette)

6.  When firm and golden brown, they are ready

7.  serve with squeeze of lime, & black pepper

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Tandoori Chicken Escalopes

Ingredients

6 chicken breast fillets.
2 small pots non-fat yoghurt.
2 tbsp tandoori masala spice mix.
3 garlic cloves, crushed.
2cm piece ginger, crushed.
2 green chillies, crushed.
Lemon juice.
Salt and black pepper

Directions

Mix all the ingredients together, except the meat.
Make sure the garlic, ginger, chillies and spices are completely crushed to make a smooth blend.
Score the chicken so that the yoghurt-spice mixture gets inside the meat and marinate overnight in the fridge.
The next day cook in a moderate oven - 200c/400F/ Gas 6 - for 20 minutes then brown under the grill before serving.

Courtesy of http://dukanmemoirs.blogspot.com/

Stuffed Eggs with Shrimp/Prawn

Ingredients

6 hard boiled eggs
240g shrimps/prawns, rinsed cleaned, cooked and chopped
Dukan recipe oil free mayo

Directions

Makes 12 egg halves.

Slice each cooled hard-boiled egg into two equal halves and remove the yolks.
Blend the yolks with the finely chopped cooked shrimp/prawns.
Add home made oil free mayo and mix.
Fill the egg white halves with the mixture.
Garnish with a dash of paprika or crushed red chilli for extra flavour.

Courtesy of http://dukanmemoirs.blogspot.com/

Dukan Meatloaf

Ingredients

1kg (2.2lbs lean minced beef
1 finely chopped onion (105g)
2 eggs, beaten
4 tablespoons non-fat fromage frais or yoghurt(55g)
2 hard boiled eggs, sliced
Salt and pepper to taste.
Other seasoning of choice....for example, crushed chillies and garlic.

Directions

Preheat the oven to 180C/350F/Gas 4
Carefully mixed the chopped onion, beaten eggs, fromage frais
(or yoghurt), salt and pepper (or other seasoning to taste) into the minced beef.
Very lightly oil/use spray and dust with flour (I used wheat bran for this part) a bread tin...or use two one pound tins, then add half the mixture.
Place the sliced hard-boiled eggs on top in a row then add the rest of the meatloaf mixture.
Cook for one hour.
Let the loaf stand for 0 minutes before slicing.
Serve hot or cold with a herb sauce, horseradish sauce or Tomato sauce if in cruise phase of Dukan.

Makes 10-12 slices...calorie info given for 12 slices.

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Roast Pork Loin

Roast Pork Loin

1 pork loin roast (2-3) pounds

1 Tbsp. olive oil  (use it then remove excess oil from pan)

1 tsp. dried rosemary

1 tsp. dried sage

1 tsp. dried thyme

3 cloves garlic, cut in half

Salt and pepper to taste

Preheat oven to 500F with oven rack in center position. Line a shallow roasting pan with foil. Let pork roast stand at room tempreature 30 minutes.

Combine olive oil, rosemary, sage, and thyme in a small bowl.

Pierce top of pork to make six slits 2-inches apart on either side. Insert a garlic half into each slit.

Score top of pork by cutting a crisscross pattern. Rub herb mixture onto pork.

Roast pork 20 minutes, then flip and roast until an instant - read thermometer inserted in the thickest part of the pork registers 145 degrees and meat is slightly pink, 20 minutes more. Remoe pork from pan, tent with foil and let rest 10-15 minutes before slicing.

Courtesy of http://dukanmemoirs.blogspot.com/

Chicken Soup

Chicken Soup

2 chicken breasts

6 cups of water

1/3 cup of chopped parsley

Spices to taste: Salt, pepper, all spice, Arabic Gum (it really makes a difference using it, so if you can get it, it's great!)

Cut the chicken into small pieces and put them in the water and boil on high until boiled. (remove fat that surfaces on top). Reduce the heat, add the spices and cover. Simmer for 30 minutes. Add chopped parsley and let boil for another 3-5 minutes.

Bon Apetite'

P.S After the boiling point i took out the chicken pieces, shredded them, put them back in the pot and then added spices, covered and let simmer. That's just a preference of min.

Courtesy of http://dukanmemoirs.blogspot.com/

Beef Tenderloin

Beef Tenerloin

1 Beef Tenderloin, trimmed-about 5 lbs

2 Tbsp. fresh lemon juice

1 Tbsp. minced garlic

1 Tbsp. chopped fresh rosemary

Salt and pepper to taste

Preheat oven to 500F with oven rack in center position. Line a shallow roasting pan with foil. Let tenderloin stand at room temperature 30 minutes.

Combine lemon juice, garlic, and rosemary in a small bowl.

Transfer beef to prepared pan. rub juice mixture over tenderloin and season with salt and black pepper.

Roast beef 30-40 minutes (depending on how you like it, rare, medium, well done - use a thermometer).

Remove beef from pan, tent with foil and let rest 5-10 minutes before slicing.

note: If you have leftovers you can easily put them in a Zip Lock bag and in the freezer for another time.

Courtesy of http://dukanmemoirs.blogspot.com/

Kiftah Recipe

Kiftah (Middle Eastern):
2 LB ground beef (usually it's made from Lamb, but beef is a lighter version and it works well)

1 onion, finely chopped

1 cup parsley, finely chopped

2 1/2 tsp salt, or to taste

1 1/2 tsp pepper

1 1/2 tsp allspice
Mix everything together very well using your hands. (as if it's a dough). Then take small chunks of it and turn them into a patty. (you can do it any size you want). Then it'll be ready to cook. We usually grill it. But it can also be placed in the oven, or gently sauteed (with a little bit of olive oil). Cook it until it's done.

Another way to make it is to make it to shape it like a "hot dog" and put it on skewers for grilling.

Courtesy of http://dukanmemoirs.blogspot.com/

Vanilla Moist Muffins

Vanilla Moist Cake Muffin Recipe

Makes 6 Muffins

The finished muffins don’t turn out huge in the end, more like regular size, because they sink when they come out of the oven

2 tbsp Wheat Bran
4 tbsp Oat Bran
6 tbsp Skim Milk Powder
3 Egg Whites
1 Whole Egg
1 tub (175g) Fat Free Vanilla Yogurt
3 tbsp Sweetener (I use Splenda)
1 tsp Baking Powder
1tsp Vanilla Extract
Dash of Cinnamon

1. Pre-heat oven to 180 degrees Celsius. Line a Texas muffin tin with large cupcake liners…this saved on cleaning up and since the muffins tend to stick, you don’t have to worry about using and fats to grease the tin.
2. Place Yogurt, Egg White and Egg into a blender and give a quick whizz until it’s all combined.
3. Add all the other ingredients and whizz again until well combined…you might need to scrape the sides down with a spatula.
4. Pour evenly into the 6 muffin cups.
5. Bake for 25 minutes.
6. Let the muffins cool for a while in the tray, then transfer them to a wire rack if you have one.
7. Enjoy!

The tops get very brown, that’s ok, it doesn’t affect the taste

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