Recipe: Easy Speedy Dukan Bread Recipe

This recipe is adapted from a cake recipe on the Dukan website. That's right, a cake recipe! It tastes more like bread to my sister and I though, so we call it a bread recipe :P

Ingredients:
2 tbsp oat bran
1 tbsp wheat bran
2 tbsp skimmed milk powder
2 tsp cornflour
2 tsp baking powder
sweetener to taste (I use about 2 sachets - 1/2 tsp)
1.5 tbsp fromage frais (I just use yoghurt - about 2tbsp)
2 eggs

Mix all the dry ingredients in a bowl, then stir in the wet ingredients and mix well. Transfer to a deep-ish microwaveable bowl and cover with cling film. Cook at 800w for 5 minutes, or at 1000w for about 4 and a half minutes.

Do not overcook or the bread becomes very tough and chewy, and quite dry.

Variations:

• Add Dukan chocolate chips (mix 1tbsp fat-reduced cocoa powder, 1 tbsp hazelnut essence, 1 egg yolk together, then freeze until hardened and cut chips off the block) to the mixture for sweetness.
• Add 2 tsp cocoa powder and 1tbsp sweetener for chocolate bread.
• Add a small amount of matcha powder (I'm not sure - half a teaspoon should do I think, but I usually judge by colour) and 1tbsp sweetener for a sweet green tea bread.
• Serve with a chocolate spread made from cocoa powder, hot milk and sweetener.

Easy Dukan Hot Chocolate

This is so simple it isn't even a recipe, but someone asked me to put my method up here, so... here goes XD;

1 mug of milk (leave space for stirring)
2 tbsp of low-fat cocoa powder (I use Hershey's unsweetened cocoa powder)
2 sachets sweetener

Microwave the milk till hot.
Stir in the cocoa powder till all is dissolved.
Microwave the hot chocolate for another 30 seconds. Keep watch as the milk will froth and/or foam.
Add sweetener to taste.
Enjoy!

I can't wait to have this in Cambridge ^^;

Beef in Soy Sauce-Onion Sauce

This is a really simple recipe, but it's really great, and is Dukan-friendly!

Ingredients:
2 large white onions
about 500g beef, sliced thinly (you can use the cheaper cuts for stews as well)
soy sauce

Peel the onions, then cut them in half and slice them thinly.
In a pot with a lid (we find Le Creuset our favourite for this), heat up just a droplet of oil. Toss in the onions and about 1/4 a cup of water, and fry till softened. If the mixture gets too dry, add some water, about 1/4 cupful at a time.
Once onion is soft, toss in the beef, some soy sauce to taste (for this amount, I think about 3 tbsp is good) and top up with water so that about 1/3 the pot is full of water. Stir till the liquid is boiling and the beef is no longer red.
Cover and cook for 40 minutes to an hour.
The dish is done when the onions have turned into mush, the sauce is thick and the meat is tender.

If you decide to use beef cubes instead of slices, add a bit more water and soy sauce, and increase the cooking time to one and a half hours.

Recipe: Oat Bran Pancakes

Amazingly fluffy pancakes :)

Ingredients:
2 tbsp oat bran
1 tbsp wheat bran
2 tbsp low-fat yoghurt
1 tsp baking powder
1 tsp vanilla essence
1 egg
2 sachets sweetener

Mix all ingredients, and cook in a frying pan as normal. Add more baking powder if you like it fluffier.

Chocolate Version: Add 2 tsp low-fat cocoa powder. Adding more cocoa powder won't make it more chocolatey, but will just make it more bitter.

Cinnamon Version: Add 1 tsp cinnamon powder.

Dukan Recipe: Halloween Soup

This is a recipe directly from their website that I fell in love with. I'll most probably try this out sometime soon!

Ingredients

250 grammes of pumpkin flesh
One onion
500 millilitres of skimmed milk
2 carrots
One cinnamon pinch
Salt, pepper

Cut the pumpkin into little squares. Peel the onion and carrots and cut them into small slices.
Add all vegetables with the skimmed milk into a sauce pan and a pich of cinnamon. Then bake them until the pumpkin flesh is smooth ( about half an hour).
When it's ready mix this and heat it again with adding some water depending on the consistence you want for about another half an hour. Add salt and pepper and enjoy it!

Recipe: Easy Dukan Tuna & Egg Salad

This is a really easy recipe I whipped up based on the few ingredients allowed for Attack phase, so it's useable for PP days.


Level: Easy
Cooking Time: 10mins preparation, 12mins cooking
Serves 1 for a large lunch.

Ingredients:
1 can of tuna in water, drained
2 eggs
150g fat free cream cheese OR 100g Greek yoghurt OR 100g Dukan Mayonnaise

Hardboil the eggs (about 12 minutes) and peel them, then roughly chop them. Mash all ingredients together with salt, a generous sprinkling of freshly ground black pepper, and your choice of herbs. I prefer to use a combination of dried onion, oregano and cayenne pepper. If the mixture is too thick, you can add 1 tbsp of yoghurt at a time, or some of the water from the tuna. Alternatively, you can add in 1 tsp of lemon juice at a time till the mixture is loosened.

I really like this as a topping or sandwich filler for plain oat bran pancakes, but I also use it as a side salad for grilled chicken breast.

Also a great alternative sandwich filler for non-Dukan dieters.

Variations: Replace the tuna with diced grilled chicken breast.