10 Easy Recipes for the Dukan Diet
Of all the diets, the Dukan diet is remarkable because of the fact that it allows you to eat unlimited quantities of foods allowed, even though there is only a rather small group. Secondly, it not only helps you on the short terms, but it creates a plan you can follow for a lifetime.
To obtain the desired results, you must go through: the attack phase, cruise phase, consolidation phase and stabilization phase. Here are ten recipes that you can prepare in the attack phase of the Dukan diet, the most difficult of all steps:
1. Stuffed chicken breast
Ingredients: a large chicken breast, a tablespoon of fat free cheese, a tablespoon of garlic powder, mixed herbs, one slice of bacon, salt.
Preparation: preheat oven at 200 degrees Celsius. Fry the bacon (without oil), then finely chop it and mix with herbs, garlic powder and salt. Cut the chicken breasts making a sort of pocket and fill it with the previously prepared composition. Fasten edges with a toothpick. Fry the chicken in a pan without oil, then wrap it in foil and bake for 20 minutes. Serve immediately.
2. Eggs Benedict
Ingredients: one egg, one egg white, two slices of bacon. For the sauce you will need: one egg yolk, one tablespoon Dijon mustard, 2 tablespoons lemon juice, 50 ml fat free milk, slightly warmed.
Preparation: in a pan mix the lemon juice, egg yolk and mustard and let it boil until it thickens. When you reach the boiling point add the warm milk and continue to mix until a thick sauce results. Fry the bacon for one minute, add the egg and egg white. When ready, place the egg on a plate and pour over the sauce.
Ingredients: minced beef, a chopped onion, one tablespoon of garlic, herb mix, sweetener.
Preparation: put some water in a pan and cook the onion. Then remove it and mix with garlic, meat, sweetener and mix herbs. Take a bit of composition and shape the meatballs. Cook them in the oven of in a pan without oil. Serve with yogurt sauce.
4. Moroccan-style chicken
Ingredients: chopped chicken breast, 1/2 chopped onion, two slices of bacon, one tablespoon cumin, one tablespoon coriander powder, 1/2 teaspoon chili powder, 1/2 tsp turmeric, 150 ml chicken stock, two tablespoons of fat free cheese.
Preparation: fry the chicken in a non-stick pan without oil, then reduce heat and add onions and bacon. After a minute add the chicken broth, herbs and fat free cheese. Mix well, cover with lid and leave it for about 10 minutes.
5. Diet marshmallows
Ingredients: one egg white and sweetener to taste.
Preparation: preheat oven to 120 degrees. Beat the egg white with a mixer well. Add sweetener and continue mixing until a homogeneous composition results. Take the composition with a little spoon and place it on a tray with baking paper. Bake for 45 minutes or until hardened.
6. Spicy Indian Omelet
Ingredients: two eggs, chopped hot pepper, 1/2 red onion chopped, one green onion, one tablespoon chopped fresh coriander, a pinch of garam masala, a pinch of turmeric, pepper, salt.
Preparation: break eggs into a bowl, add pepper and salt and beat lightly with a fork. Add the onion, chilli, green onions, spices, coriander and mix well. In a non-stick pan without oil, place the prepared composition. After a few minutes turn on the other side.
7. Spanish-style seafood
Ingredients: pre-cooked seafood (mussels, squid, shrimp), one clove of crushed garlic, 1/2 chopped chillies, pepper, salt and chopped chives.
Preparation: cook garlic in a non-stick pan without oil, then add the seafood. When water left starts to evaporate, add the chilli and pepper and salt to taste. After 10 minutes, serve with chives.
8. Baked omelet with smoked salmon
Ingredients: six eggs, 200 g smoked salmon, two tablespoons fat free yogurt, one tablespoon dried dill, one tablespoon chopped chives, black pepper.
Preparation: preheat oven to 180 degrees Celsius. Chop 2/3 of smoked salmon, and the rest slice it finely. Beat the eggs with dill and yogurt, then add the chopped salmon, again mix well and add black pepper. The composition is poured into silicone molds, place the salmon slices on top, sprinkle with chopped chives and bake for 40 minutes.
Ingredients: strong black coffee or espresso, fat free milk (taken directly from the refrigerator), sweetener (to taste), ice cubes.
Preparation: Mix in a blender the milk, coffee and sweetener. When the mixture becomes foamy, add ice. Pour into glasses and serve.
10. Oatmeal cakes
Ingredients: two whole eggs or egg whites (for people with high cholesterol), three tablespoons of oat bran, three tablespoons of fat free yogurt.
Preparation: mix all the ingredients in a bowl until you have a fluffy and light composition. If it’s too thick, add more yogurt. In a non-stick pan without oil, put half of the composition and fry over medium heat on both sides.