Monday, March 31, 2014

Spaghetti Squash Marina Casserole

I found a recipe that sounds fantastic on this site http://jackiedoesdomestic.blogspot.com/2012/12/spaghetti-squash-marina-casserole.html
I am going to Dukanize it so that we can have it for dinner tonight.



Ingredients

-1 spaghetti squash
- 1 tbs olive oil
- 1/2 tbs dried oregano
- 1 jar pasta sauce/pizza sauce
- 1/2 cup skim milk/ Fat Free mozzarella
-  Turkey Pepperoni


Directions

Heat the oven to 475. Cut the spaghetti squash in half and remove the guts and seeds.

Drizzle the olive oil over the halved spaghetti squash and sprinkle the oregano on top. Add cracked sea salt and pepper as you see fit. Place on a tin foil lined baking sheet and roast for about 30 minutes. (to see who to roast the squash see this site: http://www.ehow.com/how_5672295_properly-roast-spaghetti-squash.html)

 Brown the ground turkey in skillet.


When the spaghetti squash is done use a fork to shred the roasted squash into their familiar spaghetti like texture. If you can't do this easily, you need to cook it a little longer. This may go without saying, but give it a couple minutes to cool off and use an oven mitt to hold the squash steady as you shred.


Place the shredded spaghetti squash in a casserole dish and pour the marinara on top. Add in the ground turkey and stir until the squash is evenly coated in sauce.

Sprinkle the mozzarella on top and place the turkey pepperoni slices over the cheese.




Reduce the oven to 375 and bake for about 25 minutes or until the cheese is golden and the mixture is bubbly. Then you're ready to serve! Beyond dinner, this is great to make ahead on Sunday and reheat for lunches all week long.





Note: this is not easy for someone with back issues. I tried to cut the spaghetti squash but ended up calling my In-laws to come over and cut it for me because I could not do it.   Even just forking the squash out made me hurt and the dish was heavy to put in the oven so I had to have someone pull it out for me when it was done.

Thursday, March 27, 2014

Corn Flour Empanadas and Salad

I found a recipe to make empanada dough out of Meseca on this site: http://www.mexicoinmykitchen.com/2009/02/how-to-make-empanadas-with-corn.html

I am going to make Empanadas for Dinner tonight. Unlike the above site says I am going to bake my empanadas instead of frying them.

Ingredients :
  • 2 cups of masa harina
  • 1-¼ cups of warm water (amount may vary depending on air humidity and other wheatear conditions). I had to use about 2 1/2 cups of water 
  • 2 pieces of round plastic cut out from a bag. (freezer bags are ideal for this purpose). I used parchment paper instead of plastic.
  • 2 cups of filling ( I did two kinds:ground turkey with taco seasoning and breakfast sausage and onion ((Normally I just use ground beef, yellow and red and green peppers, onion, green olives Adobo and Sazon seasoning but those are not Dukan approved)) Note: Filling must be cold to keep the dough in shape. and don't over fill or they fall apart.
  • smidgen of olive oil (to sprits  on the empanadas before putting in the oven to bake 


Preheat the oven to 375degrees

1. Prepare the dough in a bowl, mixing the masa harina, salt and warm water to form a ball, knead dough until smooth. Divide the dough in 12 balls, and flatten and slightly cover with plastic wrap. Set aside.


2. Place one ball of dough between two pieces of plastic and press using a tortilla press, a heavy skillet or a dish. I know, you have seen the tortilla press, but somehow I love to use my glass dishes for this step. So, do not be afraid, use whatever you have.




Remove the top piece of plastic and spoon some of the stuffing onto the tortilla. Leaving enough room to seal the edges.


empanadas5
Using the piece of parchment (or plastic) fold the dough over to make a half moon shape turn over. Pinch the edges, making sure they seal to avoid any leaking of the mixture while frying. Remove the empanada from the plastic set aside on a large plate or tray and cover with a plastic wrap. Keep working with the rest of the dough making the empanadas.



Bake the empanadas at 375degrees for 15-20minutes. 


for me they were too dry so I will have to correct that next time but still tasted good
 


For the Salad we just use baby field green lettuce, tomatoes, cucumber, fat free cheddar cheese, turkey pepperoni, and any fat free dressing you like.

Wednesday, March 26, 2014

Banana Bread, Bacon Wrapped Cheese stuffed Pork Chop recipe, Stuffing

Microwave Bread for French toast in the morning.



The shape of the bowl determines how your bread will look using a square bowl/dish will give you a more bread like appearance and a deep round bowl gives a more roll like appearance.
Microwave Dukan Banana Bread  - Version using Baking Powder

Ingredients
  • 4 tablespoons of Oat Bran (This will usually be enough for two days)
  • 1 teaspoon of Baking Powder
  • 2 tablespoons of fat free Greek Yogurt (I used Greek Banana Crème flavor)
  • 2 Whole Eggs
Method
  1. Beat the eggs in a microwavable bowl with the yogurt
  2. Add the oat and wheat bran and yeast and mix well.
  3. Allow the mixture to rise for around 30 minutes.
  4. Microwave on full power for between 3 and 5 minutes depending on the thickness of mixture.  A mixture made in a shallower bowl will cook quicker than one made in a deeper bowl.  You may need to experiment a little to get the timing right.
  5. When cooked remove from bowl and allow to cool.
  6. Slice in half and toast.
Bacon Wrapped Cheese Stuffed Pork Chop
(I found a recipe on http://www.cookingwithbooks.net/2013/10/bacon-wrapped-pork-chops-stuffed-cheese-apples.html am am Dukanizing it)

Ingredients
  • 4 boneless pork chops
  • Fat Free Shredded Mozzarella Cheese 
  • 8 strips Turkey bacon   
  • drizzle of olive oil
  • salt and pepper to taste (or use Hidden Valley Ranch packets for a ranch flavor)
Instructions
  1. Preheat oven to 400F.
  2. Remove excess fat from the sides of pork chops. Make a slice on the side of the pork chop to create a small pocket. Stuff with cheese. (If using ranch seasoning put on seasoning now after stuffing with cheese)
  3. Wrap each pork chop with two slices of bacon.   
  4. Place the pork chops in a skillet. Drizzle and season with olive oil, salt, and pepper.
  5. Roast for 30-40 minutes until bacon is crispy and pork chops are cooked through. If you'd like extra crispy bacon, broil the pork chops for the last 4 minutes. Enjoy!
I would love to make this Stuffing!!!
Stuffing Recipe found on this website: http://hapacouple.blogspot.com/2011/11/dukan-stuffing.html
(the above website is one of my favs for recipes)
Serves 4-6
Prep Time: 30-45 minutes
Cook Time: 30 minutes

1 batch Dukan Cheddar Bread croutons (we used Becky's bread recipe with Janice's jalapeno sub for the dill.  After you bake your bread and let it cool, cut them up into crouton sized cubes.  Bake them on a cookie sheet at 325 degrees Fahrenheit for 30 minutes, then let them cool.  Spray them with a little bit of olive oil spray before baking.

2 stalks celery, diced small
1/2 red onion, diced small
3 water chestnuts, diced small (I am not using these I am on the cruise phase and cant have nuts)
6 oz. low fat turkey sausage (any low fat sausage would work), chopped
1/2 t. dried rosemary
1/2 t. dried thyme
1 T. fresh parsley
kosher salt and pepper to taste
1 c. low sodium chicken broth
1/2 c. oat bran
1 egg

(add mushrooms and olives ((olives are not allowed on the cruise phase)) both chopped if you like)

Saute celery, onion and chestnuts (mushrooms and olives if you choose to add them) until veggies are soft.  Add sausage, cook for a couple minutes.  Add herbs, salt and pepper.  Mix and let cook for a couple minutes.  Add chicken broth, then croutons and oat bran.  Let cook for a couple minutes.  Add the egg, mix well and cook for a couple minutes.  Transfer stuffing to pan, cover with foil and bake for 30 minutes (uncover for the last 5 minutes).


Oh this was delish. My mom and I had one chop


And my husband had two chops!!! 
This was so delicious!!!

Sunday, March 23, 2014

My Birthday (we made it a cheat day)

   So yesterday was my birthday. We decided to make it a cheat day (which we are not suppose to have but for my birthday we bent the rule). 

   My birthday dinner was stuffing, roast, mashed potatoes, gravy, broccoli and cheese, pecan rolls, fruit cups, and a coconut cake!! Then we had popcorn and Champaign at the Gallagher Last Smash Tour. Man was it good, but I am paying for it in weight gain right now---I gained 2lbs!!!   :-(    That's not to mention that I gained 2lbs the other day also because I have been more active(muscle). But the weight gain from yesterday is due to fat. 
 
  The next couple of days I will have to behave extremely well. It doesn't help that I can not do the exercise I am suppose to do because of my back issues. 
  

Cheddar garlic biscuits

I am making Cheddar Garlic Biscuits

Ingredients
  • 2 cups corn flour
  • 1/4 teaspoon garlic powder (I always use more than the called for garlic)
  • 1/4 cup cold unsalted butter cut into pieces
  • 1 1/2 cups skim milk (add more if it is still too dry) 
  • 1 cup (2 oz.) shredded fat free cheddar cheese
  • 1/4 cup parsley fakes  
For the Garlic-Butter Sauce:
  • 1/4 cup butter (or margarine or Earth Balance spread), melted
  • 1/4 teaspoon garlic powder
 
Instructions
 
Preheat oven to 425degrees
  • stir corn flour, garlic powder, and parsley in a bowl and mix.
  • cut in the butter till it looks likes course
  • add the milk
  • add the cheese
   Press out dough to desired thickness and cut with a biscuit cutter. Put parchment paper on the cookie sheet and spray it with Pam. Put the biscuits on the sprayed paper and back for 30-45mins or until golden brown. Insert a toothpick and make sure it comes out clean.
   In a small heat-proof cup, add butter and 1/4 teaspoon garlic powder; melt in microwave for about 20 - 30 seconds. Alternatively, you may heat it in a sauce pan on the stove top. Baste warm biscuits with garlic butter sauce and serve warm.
 
 
 

Thursday, March 20, 2014

Tuna Patties, Microwave Bread

Tonight I am making Tuna Patties for dinner.  We like crab cakes so I am hoping we will like these also.  I found the recipe on this website: http://mydukandiet.com/recipes/tuna-patties.html



Ingredients
Chives handful- to taste
 Eggs -1
 Oat bran -1.5 Tbsp
 Salt & Pepper -to taste
 Shallots handful- to taste
 Tuna, canned in water1 can (about 165g)

 

Instructions

1 Chop the chives and shallots.
2 Mix all ingredients together into patties.
3 Fry for about 3-4 mins on each side.
4 You can experiment with adding various herbs & spices.


I am also making Microwave Bread for French toast in the morning.


Both of the recipes I’ve given below are suitable for use in any phase of the Dukan Diet.
Microwave Dukan Bread  - Version using Yeast
Ingredients
  • 2 tablespoons of Oat bran (You are allowed up to 2 tablespoons of oat bran in the Attack and Cruise Phases but if you want to maximize the impact of the Attack phase it is better aiming for 1.5 tablespoons.  You can have up to 3 tablespoons if you are suffering with constipation.)
  • 1 tablespoon of Wheat bran (You are allowed one tablespoon of wheat bran on any day of any phase of the Dukan Diet.  This is additional fiber in your diet is also a great help if you are prone to suffer with constipation.)
  • 1 Whole Egg
  • 2 Egg whites
  • 3 tablespoons of fat free Greek Yogurt
  • 1/2 pack of Yeast
Method
  1. Beat the eggs in a microwavable bowl with the yogurt
  2. Add the oat and wheat bran and yeast and mix well.
  3. Allow the mixture to rise for around 30 minutes.
  4. Microwave on full power for between 3 and 5 minutes depending on the thickness of mixture.  A mixture made in a shallower bowl will cook quicker than one made in a deeper bowl.  You may need to experiment a little to get the timing right.
  5. When cooked remove from bowl and allow to cool.
  6. Slice in half and toast.
The shape of the bowl determines how your bread will look using a square bowl/dish will give you a more bread like appearance and a deep round bowl gives a more roll like appearance.
Microwave Dukan Bread  - Version using Baking Powder
Ingredients
  • 4 tablespoons of Oat Bran (This will usually be enough for two days)
  • 1 teaspoon of Baking Powder
  • 2 tablespoons of fat free Greek Yogurt
  • 2 Whole Eggs
Method
Same as for the version using yeast.


You can use IHOP sugar free syrup on the French toast!! NomNom


Wednesday, March 19, 2014

Liver and Onions

I found a recipe that I am going to Dukanize for dinner tonight. I found it on http://recipes.sparkpeople.com/recipe-detail.asp?recipe=352991
 
 
Granny's Liver and Onions
 
 

Introduction

I love liver! It is great with smothered, sliced red potatoes, grits, or mashed potatoes (but those are not allowed on the Dukan Diet). Add some green beans (which is allowed) and you're all set. I love liver!                                                
Number of Servings: 6

Ingredients

    1 lb calves liver (I use beef liver and I am going to cook it with turkey bacon)
    1 med onion, cut into large pieces
    3 Tbs Extra virgin olive oil
    1/4 c flour (I use corn flour because that's allowed on the Dukan Diet)
    1 teaspoon black pepper
    1/4 tsp garlic powder
    Water 

    Directions

    Heat oil in skillet Flour pieces of liver and place in skillet, if you cook it with turkey bacon it will give it a better flavor. Brown on each side and remove from pan. Add onions and garlic powder. Saute onions until clear. Add flour one tablespoon at a time until oil is absorbed and flour is lightly browned. Add water to flour & onion mixture until it reaches gravy consistency that you desire. simmer for about 5 minutes and then return liver to pan. Cover and simmer for another ten to fifteen minutes. Serves four to six.

    Number of Servings: 6

Tuesday, March 18, 2014

Ground Turkey burger BBQ Cups! NomNom

Tonight's dinner menu is Ground Turkey Burger BBQ Cups.   I like  recipe that Paula Deen has on the food network site: http://www.foodnetwork.com/recipes/paula-deen/biscuits-recipe.html.  I have to dukanize the recipe though.  So instead of white flour I used Corn flour, unsalted butter, and I doubled the milk because corn flour requires more liquid than white flour. 

This would be another good recipe to Dukanize on another day:  http://www.pauladeen.com/recipes/recipe_view/chive_and_cheddar_biscuits/


Biscuit Ingredients
  • 2 cups  Cornflour
  • 1 teaspoons Splenda
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 8 tablespoons unsalted butter, cubed
  • 1 1/2 cup   Skim Milk
Directions
Preheat oven to 425degrees. 

In a large bowl combine flour, splenda, baking powder and salt together. Cut Unsalted butter into mixture until it begins to look like cornmeal.
Make a well with flour mixture and slowly add milk into the middle. Knead dough with your fingers and add milk when necessary. Let the dough sit for at least 30minutes so it can rise in a cool dry place.



Once the dough has risen split the dough into 12 balls. Press each ball  into the greased muffin tin and put in the oven for 8 minutes.

This is what they will look like after the 8 minutes.


Preheat oven to 400 degrees

For the Turkey BBQ filling

1 lb ground turkey
1/2 cup barbecue sauce of your choice (I made homemade sugar free BBQ sauce)
1 tablespoon onion, minced
1 1/2 tablespoons brown sugar
12 Biscuit cups (the biscuits you made earlier from above)
3/4 cup fat free cheddar cheese, shredded
  1. Brown ground turkey in skillet, stirring until crumbly; drain.
  2. Add barbecue sauce, onion and brown sugar, mixing well.
  3. Spoon in ground turkey mixture into the biscuits in the muffin tin.
  4. Sprinkle with cheese.
  5. Bake at 400 degrees for 10 to 12 minutes or until golden brown. 
For the homemade Sugar Free BBQ sauce I used the rub that I had already made a while ago:
1/2 cup brown sugar                                                          


1 tablespoon salt
1 tablespoon chili powder                                                                     
                
                




The final outcome


Monday, March 17, 2014

Irish Meals Dukan approved or Dukanized

I am trying to find Irish recipes for dinner tonight but I cant seem to find any that are healthy that I can Dukanize. 

The site I found with the most appealing "Dukan"able recipe was http://yumeating.com/guinness-grilled-shrimp-steak/



 

Guinness Grilled Shrimp and Steak
 
 
Ingredients
  • 12 oz extra-large peel and eat shrimp
  • 6 oz Guinness + 1 splash (about an oz.)
  • ½ TBSP raw minced garlic                                                                  
Instructions
  1. Mix beer and garlic in a bowl with matching lid.
  2. Add shrimp.
  3. Put lid on bowl and shake well.
  4. In a cast iron skillet warm a little bit of olive oil and a splash of Guinness.
  5. Remove lid from bowl and add shrimp to skillet along with a little bit of the Guinness and garlic mixture.
  6. Cook your shrimp on medium low heat until most of the liquid has evaporated.
  7. Turn skillet to medium high and cook shrimp just long enough to have that ‘fry’ coating.
  8. Serve with your choice of sides
 
 
This is how my dinner came out!! Rather good if I say so!!


Guinness Shrimp and Steak (also seasoned with Guinness)

Green Sprit Zero

sald that we had (I put some of my Guinness steak in it)

green sprit zero

Green and orange layered jello







 

Sunday, March 16, 2014

Gained weight :-( But keep on trucking(or dieting in this case)!!!

   So yesterday we went to the Miami Zoo so I did not cook(hence why I didn't blog either).  We were bad, we had Dippin Dots as snacks and for lunch we had the special salad with fat free Italian dressing.  But the worst thing we did was share a strips meal between the 3 of us (so we each got a chicken strip and some fries). We also did not drink enough throughout the day either.   We are paying for our mistakes today (me the most)!  I gained 2.6lbs just because of yesterday!!!!!!

  Today I am trying to stay on the diets straight path.  So for breakfast we had oat bran porridge I combined ideas from different sites but these a pretty good one to go off of also:  http://www.mydukandiary.com/dukan_recipe/oatbran-porridge.html.

http://mydukandiet.com/recipes/vanilla-oat-bran-porridge.html


I Cook my porridge on the stove top rather than in the microwave though(to me stove top tastes so much fresher and better).  And I do different flavors, like maple and brown sugar (ihop sugar free syrup and splenda brown sugar) , vanilla, and cinnamon and brown sugar.

Lunch was just tacos again.

But for dinner I made a ground beef frittata. I just used beef instead of the turkey burger in the recipe below.

Turkey Frittata (or any meat you choose)
Ingredients (Serves two)
1 diced medium onion
4 finely diced cloves garlic
4 ounces of  minced/ground  turkey
3 tablespoons of chicken stock
6 eggs or mixture of eggs and egg whites
Sea salt and freshly ground black pepper to taste
Method
  1. In a 9 to 10 inch pan dry fry the onion and garlic on a medium heat in a little chicken stock if needed.
  2. After about three minutes add the turkey and cook for a further three or four minutes stirring frequently to prevent clumps from forming.
  3. Add the remaining stock and cook for a further five minutes, reducing the heat halfway through to low.
  4. In a bowl beat the eggs and seasoning and pour over the meat mixture
  5. Continue cooking for a further three minutes but do not stir!
  6. Finally place the pan under a preheated grill/broiler and cook until the eggs are firm and serve immediately.


Friday, March 14, 2014

Looking for recipes

I don't like eating the same thing over and over day after day. So I do a lot of searching on the internet for the recipes I use. If they are not Dukan approved I think of ways to Dukanize them. 

Some of my favorite sites for recipes are:
I also use the Bing Search engine a lot.  All I do is type in the recipe I am looking for
Example:  Dukan pizza for the cruise phase(or whatever phase you're on)


Todays Menu



Today is a PP day for breakfast I made a Strawberry Dukan Pancake and a one egg omelet.

 
 



Dukan Galette(pancake):

Number of Servings: 1

Ingredients:  1 egg
                     2 tbl greek yogurt (I used strawberry but you can use any flavor you want or just plain)
                     2 tbls oatbran
                     sweetener

1 Mix the ingredients together in a bowl. If the mixture is too stiff, add a couple of teaspoons of skim milk.
2 Add a couple of drops of light oil to a frying pan. Wipe off the oil with a sheet of paper kitchen towel.
3 Spread the mixture in the pan.
4 Cook on a medium heat until the underside is golden and the upper side starts to dry.
5 Flip the pancake and cook the other side.
 
Hint:  You can also add Herbs and seasonings for a Savory Galette.  I use garlic powder, onion powder, celery salt, Italian seasoning a lot when I want a savory galette.
 
For my one egg omelet I used the whole egg (not just the egg white...you are allowed one yoke for every 2 egg whites)  I put one very thin piece of fat free turkey and fat free cheddar cheese in it. I am a garlic and onion lover so of course I had those as seasonings.

Remember your are allowed to eat as much lean protein as you want at any time of the day or night(such as egg whites, lean meat, tuna, etc.) Oatbran is LIMITED though!!!!! Trust me it might not look like much but oatbran is very filling!! (It works by absorbing water and expanding)

What is the Dukan Diet Oat Bran Allowance?

The amount of oat bran you can eat depends on which stage of the diet you are in.
  • In the first phase, the Attack phase, you should eat 1.5 Tablespoons of oat bran per day.
  • In the second phase, the Cruise phase, you should eat 2 Tablespoons of oat bran per day.
  • In the third phase, the Consolidation phase, you should eat 2 Tablespoons of oat bran per day.
  • In the fourth and final phase, the Stabilization phase, you should eat 3 Tablespoons of oat bran per day.
It is important to note that Dr. Dukan recommends eating exactly the prescribed Dukan Diet oat bran amount per day. No more, no less. That means that once you reach the stabilization phase of your diet, you should expect to eat 3 Tablespoons of oat bran per day for the rest of your life!

Its windy here in Florida (a chilly wind) so I wanted something warm for lunch.  I made a Chicken quesadilla.

you will need:
  • 1 wrap
  • grilled chicken pieces
  • fat free shredded mozzarella cheese
  • fat free sour cream

I folded the wrap in half and put the ingredients in it.  I cooked it on my Panini press till the light turned green. I also used fat free sour cream on the top when it was done. I also had fat free cottage cheese with turkey pepperoni (for extra protein)




My husband loves the Quesadillas!!! We use both the chicken and steak pictured below. You can buy them at Walmart, Publix, and WinnDixie

 
 
I didn't do anything special for dinner (I spent to much time at my in-laws). I needed something quick for dinner and just made ranch turkey burgers and turkey hotdogs.  I had originally planned on a frittata but didn't have the time to make it.

Here is the recipe for the frittata anyways:

Turkey Frittata
Ingredients (Serves two)
1 diced medium onion
4 finely diced cloves garlic
4 ounces of  minced/ground  turkey
3 tablespoons of chicken stock
6 eggs or mixture of eggs and egg whites
Sea salt and freshly ground black pepper to taste
Method
  1. In a 9 to 10 inch pan dry fry the onion and garlic on a medium heat in a little chicken stock if needed.
  2. After about three minutes add the turkey and cook for a further three or four minutes stirring frequently to prevent clumps from forming.
  3. Add the remaining stock and cook for a further five minutes, reducing the heat halfway through to low.
  4. In a bowl beat the eggs and seasoning and pour over the meat mixture
  5. Continue cooking for a further three minutes but do not stir!
  6. Finally place the pan under a preheated grill/broiler and cook until the eggs are firm and serve immediately.
 

Thursday, March 13, 2014

Today is a PV day!!

I am disappointed today.  I am not able to stand at the stove and cook my omelet or whatever due to back pain today.  Usually on PV days I make an egg white omelet with fat free turkey, fat free cheddar cheese, onion, garlic, peppers, black pepper, and sugar free ketchup.  But today I had to settle for a fiber bar and cold lunch meat (fat free turkey and ham slices)

The fiber bar is not the best thing while on this diet but it will do in a pinch like today. 

 
 
For lunch I had wraps.  One wrap was fat free turkey and light swiss cheese on  spinach while the other was an egg salad on high fiber. 
 
 
The egg salad was made with light miracle whip (I couldn't find fat free)
 

 



  For dinner tonight (because I am hurting so much) I am just going to make a pork loin.  This loin is low in fat and has seasonings on it already, very nice and handy in times like today.  I will also be having French style cut green beans and salad.
 



the bad thing about these green beans is the sodium.
 
This is how my dinner came out!  I have to honestly say I love my salads!!  I had shredded carrot, cucumber, tomato, baby field greens, turkey pepperoni, fat free cheddar cheese and fat free Catalina dressing.
 
 




 

 
 
I like the pork loin roast we are having tonight but Jennie-o has some really good products out there also.   Below are some of the Jennie-o products that I have had before that I really liked.
 






 One thing that is a real treat especially here where it gets hot in Florida is the sugar free popsicles.