Dukan BLTs

We are having BLT's for dinner tonight. We have multi-grain bread, turkey bacon, but i think i might make the Dukan savory bread recipe to me it even healthier. Not sure yet though because my back is still messed up today. But I have gained 5.7lbs since doing the 5k on saturday!!! So something needs to be done, and if I can't exercise due to my back I need to look into other things!!!


Dukan Savory Bread Recipe found on this site: 

  http://dukantopia.com/2012/05/29/the-wonders-of-dukan-bread/

Ingredients:

Patty Melt

• 4 tbs oat bran
• 1/2 ts baking powder
• 2 tbs fat free greek yogurt
• 4 tbs fat free cream cheese
• 2 eggs
• 1/2 ts onion powder
• 1 ts dry chopped onions
• 1 /2 ts garlic salt
• 1/4 ts pepper
• 1/2 ts italian-herb seasoning

Directions:

1. Whisk ingredients in a bowl.
2. Pour mixture into a microwave safe dish. (I used a medium-sized tupperware container)
3. Microwave on 750 watts for 4 minutes.
4. Remove from microwave and let cool for a few minutes.
5. Flip dish upside down on a cutting board to remove bread from container.
6. Cut bread into about 2 squares.
7. Place in toaster & toast squares until golden brown on both sides.
8. Cut squares in half to make a total of 4 squares of toast. (yields 2 servings)

(the photo is from their site.  I did not make it yet.)

Dukan BLT Recipe

http://dukantopia.com/2012/06/06/blt-sandwich/




This is just a quick recipe idea made from the Savory Dukan Bread, lean center-cut bacon, low fat mayonnaise, lettuce, & tomato. Enjoy BLT lovers!


The pic above is what theirs looks like.  (I will post my own pics later when I make them).

I will also be using Turkey Bacon in place of the center-cut bacon to make it even more healthier. 

Chocolate Chocolate Chip Pancakes & Baked Masa Empanadas filled with Cuban Picadillo

For Valentines Day I made my husband breakfast - Chocolate Chocolate Chip Pancakes and Turkey Bacon.  (He took me out to Sonnys for lunch because it was a pp/pv day for me and i had sauceless meat, green beans, and cottage cheese)



I found a recipe on this site http://dukantopia.com/tag/dukan-chocolate-pancakes/  and basically followed it except I used Hersheys sugar free syrup,  Hersheys sugar free chocolate chips, and i actually put the chips in the pancake batter.


Chocolate Chocolate Chip Pancakes

Ingredients

• 1 cup oat bran
• 3 eggs
• 3 tbs Splenda
• 3tsp vanilla extract
• 3/4tsp baking powder
• 6 fluid ounces reduced fat chocolate soy milk
• 2/3 cup hersheys sugar free chocolate chips
• 3tbs unsweetened cocoa powder

Directions

1. In a blender, food processor, or coffee grinder, process the oat bran to a powdery, flour-like consistency
2. Pour oat bran into a bowl along with the baking powder, cocoa powder, splenda and mix.
3. In a separate bowl, whisk together egg, soy milk, and vanilla extract.
4. Add dry mixture into the wet mixture and mix well. Once all mixed add the chocolate chips and mix again.
5. Heat a pan on medium-low heat with cooking spray.
6. I used a 1/4 cup for measuring out the batter for each pancake. Cook for 1-2 minutes until bubbles form and edges begin crisping.
7. Top with cooking spray, flip, and cook for another 1-2 minutes.
8. Serve pancakes with chocolate sauce.

So tonight for dinner I am making Cuban Picadillo Baked Empanadas.  I found the recipe on this site http://hotspicyandskinny.com/2012/11/16/corn-masa-empanadas-with-cuban-picadillo/    It does not need much tweaking except for the butter we have to use unsalted butter. I also took out the jalapenos, mushrooms,  and changed the diced can of tomatoes to fresh diced tomoatoe and used splenda brown sugar not regular brown sugar. 

Cuban Picadillo             
Ingredients:

• 1 ¼ lbs ground beef, 95% lean
• ½ medium onion, chopped
• 4 cloves garlic, minced
• diced tomatoes
• a pinch of splenda brown sugar (a little less than ¼ teaspoon)
• 1 red bell pepper, chopped
• ½ bunch cilantro, chopped
• 1 tbsp ground cumin
• 1 can green olives, roughly chopped (plus 2 tablespoons brine)
• salt and pepper

Directions:
1.         Cook the beef, onions, garlic and jalapeño until the beef is cooked through. Stir often, breaking up the ground beef.

2.         Add the can of tomatoes and the pinch of sugar. Stir well. The sugar isn’t going to add sweetness; it’s actually going to cut the acidity of the tomatoes.

3.         Add the mushrooms, bell pepper, cilantro, cumin, and olives (plus the 2 tablespoons of brine). Stir well to mix all the flavors. Add salt and pepper to taste.

4.         Continue cooking until most of the liquid has evaporated. Serve with a side of veggies, rice, beans or tortillas!

Yields 4 servings

Serving Size: ¼ of dish (a little more than 4 ounces)

Baked Masa Empanadas filled with Cuban Picadillo
Ingredients:

• 1 cup masa harina
• 2/3 cup water
• 1 tablespoon  unsalted butter or olive oil
• 1/8 teaspoon salt
• 2 cups of Cuban picadillo

Directions:
1.         Mix the masa harina, water, butter and salt well. Mix for 2-3 minutes and add a bit of water if the dough is dry. When you finish, you want to have the consistency of play-doh (not sticky but moist and malleable).

2.         Divide the dough into 8 sections. Don’t worry about making them perfect balls yet because you’ll have to reshape them right before flattening them.

3.         The secret to getting perfect round discs is… plastic. Cut apart a plastic gallon bag. Place one section of plastic on your work surface.

4.         Now, take a section of dough and work it into a little ball. If you don’t work the dough with your hands right before flattening, the dough tends to crack and break. Place the dough ball on top of the plastic and cover with the other section of plastic.

5.         Take something with a flat bottom (I’m using a pyrex baking dish) and press down gently on the dough ball. Watch it flatten into a disc the size of a tortilla. Gently rock the baking dish back and forth to spread it out completely. You’ve started your first empanada.

6.         Gently peel away the top plastic. Fill the bottom portion of the empanada with ¼ cup of the Cuban picadillo, leaving a margin at the edges.

7.         Carefully fold over the dough so that the two edges meet. Use a fork to seal the edges, making a pretty scallop design.

8.         Repeat for all the empanadas.

9.         Bake the empanadas for 15 minutes at 300˚.

Yields 4 servings

Serving Size: 2 empanadas

Dukan "Granola" Bars, Pistachio Pudding, Butterscotch Pudding

I am trying something different besides the Dukan Pancake to get my oat bran.   So I am making these Dukan "Granola" Bars. 

I found a recipe on this site http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1726796  and tweaked it a little 


Dukan "Granola" Bars 




Ingredients

• 2 cups Hodgson Mill oat bran
• 1 cup Chobani Greek yogurt, non-fat, plain (I used vanilla flavor yogurt)
• 1/2 cup Splenda
• 1/2 cup Egg Beaters
• 2 teaspoons ground cinnamon
• 3 tbs sugar free syrup (this is one i added myself)
• PAM Cooking Spray

Directions

1. Preheat oven to 325 degrees F (175 degrees C). Spray an 8x8 inch baking pan with cooking spray.
2. Combine all ingredients in a mixing bowl and stir until well mixed. Pour the batter in the baking dish and bake for 45 minutes at 325 degrees F (175 degrees C). 
3. Allow to cool completely and cut into 8 equal pieces.

For a desert after dinner I made Pistachio Pudding and Butterscotch Pudding

I used sugar free Jell-o pudding and followed the directions on the box (use 2 cups of skim milk and mix with pudding powder until thick).  This is a healthy and allowed snack on the cruise phase and higher.   The pudding serves 4 so you can have 1/2 cup of it. 

Pistachio Pudding 

Butterscotch Pudding 

Tilapia, Key lime muffins, Caramel Chocolate muffins.

For dinner I made Tilapia.

Tilapia Recipe

Ingredients

• one package of Tilapia filets (4-6 filets)
• one package Sazon
• Adobo (to taste)
• one tomato (only to flavor)
• one onion
• water

Directions

1. Put water, Adobo, and Sazon in a large bowl and mix together. 
2. Rinse off the tilapia filets and put into the bowl
3. Cut the onion into rings, dice the tomato and put both into the bowl with the fish and seasoned water.  Let it soak for a couple of hours. 
4. Pour everything into a big sauce or frying pan and bring to a boil.  Let the fish cook on each side for 5 minutes.  

NOTE:  If you are on the attack phase you can not eat the tomato but you can eat the onion.  

If you are on the cruise phase or higher you can eat both the tomato and onion if on a veggie day.

I also make Key Lime Oat Bran Muffins and Chocolate Caramel Oat Bran Muffins.

I used the recipe from this website: http://mydukandiet.com/recipes/oat-bran-cookies.html and just tweaked it. 


Key Lime Oat Bran Muffins

Ingredients

• 2 tsp baking powder
• 2 eggs
• 6 tbs oat bran 
• 2 tbs sweetener (I used splenda)
• 1 container (53oz) Greek light and fit Key Lime yogurt

Directions

1. Pre-heat the oven to 350F
2. Mix all the ingredients in a bowl into a thick and smooth mass.
3. Pour the mixture into muffin tins
4. Bake the mass for about 15 minutes 

Chocolate Caramel Oat Bran Muffins

Ingredients

• 2 tsp baking powder
• 2 eggs
• 6 tbs oat bran 
• 2 tbs sweetener (I used splenda)
• 1 container (53oz) salted caramel yogurt
• 3 tbs unsweetened cocoa powder

Directions

1. Pre-heat the oven to 350F
2. Mix all the ingredients in a bowl into a thick and smooth mass.
3. Pour the mixture into muffin tins
4. Bake the mass for about 15 minutes 

Ranch Chicken Tenders (baked) & Turkey Polish Kielbasa

Today for lunch after church I made Ranch Oat Bran Coated Chicken Tenders and Turkey Polish Kielbasa. 

For the Turkey Polish Kielbasa all I did was lightly spray the frying pan with nonstick spray (no calories) and heated the  Turkey Polish Kielbasa till it has a little crisp to it (we like it that way). 

Ranch Oat Bran Coated Chicken Tenders

Ingredients

• 3 chicken breasts 
• 2 packets ranch seasoning
• 4 tbs oat bran
• one large egg

Directions

1. Preheat Oven to 350 degrees
2. cut the chicken breasts into strips and par boil them
3. while chicken is cooling you can take the oat bran and put it in a food processor to make it smaller. 
4. then put the oat bran and the ranch seasoning into a plastic bag and mix together. put the egg into a bowl and mix the yolk and white together to make a wash. 
5. once the chicken strips are cooled you can dip them into the egg wash, then put in the plastic bag with the oat bran and ranch seasoning and shake the bag till the strips are coated. 
6. put on a lightly sprayed cookie sheet and bake for 30 minutes. 

Dukan Attack Phase Tacos!!

Dukan Attack Phase Tacos

First, make the Homemade Dukan Tortillas. (makes 4 tortillas)

Ingredients:

• 1/4 cup oat bran
• 1 egg
• 1 scoop unflavored protein powder
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 cup fat free shredded cheddar cheese
• 1-2 tbs water

Directions:

1. Use a food processor to blend together all ingredients except water.
2. Add about 1-2 tbs water depending on how much you need to create a consistency in the batter that will allow it to be easily poured. (I used 3 tbs of water)
3. Preheat pan with cooking spray on medium-high heat.
4. Pour 1/4 of the batter at a time into pan and tilt to form a 5-6 inch tortilla.
5. Cook for about 2-3 minutes or until a crust forms on the edge. Flip and cook for another 1-2 minutes.

Then, prepare the ground beef.

Ingredients:

• 1 lb extra lean ground beef
• 1 packet taco seasoning
• 2/3 cup water
• fat free cheddar cheese as condiment

Directions:

1. In a large sauce pan, lightly brown ground beef.
2. Add 2/3 cup water and taco seasoning. Bring to a boil while stirring.
3. Reduce to a simmer for 5 minutes.
4. Serve ground beef and desired condiments on Homemade Dukan Tortillas.

I found the Taco recipe on this website(I just customized it for the Attack Phase:

http://dukantopia.com/2012/07/07/dukan-tacos-on-homemade-tortillas/

Back on the Dukan Diet---Turkey Frittata

       Well it has been some time since my back surgery (July 2014) I am still in the healing process but I can go back on a diet now.  So my husband and I have been doing the Dukan Diet.  We started the attack phase on 2/3/15 and I have already lost 6.6lbs!!
 
     Breakfast usually consists of 3 egg whites, lean meat, and a  dannon light and fit greek yogurt or otherwise I make a egg white omelet with 3 whites, lean meat, and Kraft fat free cheddar cheese.

boiled egg whites

 

scrambled egg whites

 

 
 For lunch I make a savory Dukan pancake (See below) and put heated lean meat and reduced fat Sargento cheese on it. Today I even had a glass of diet orange soda.

 

Oat Bran Pancake
- 2 tbs oat bran
- 2 tbs vanilla greek yogurt (I use Dannon light and fit Greek)
-2 Egg whites
- Garlic and Herb seasoning (or ones you like)


Whip the egg whites in a bowl. Then add the oat bran and yogurt (use more yogurt if you want it to spread easier) and seasoning.  Use Pam cooking spray (or similar for no calories) and cook till the top get dry looking. Once dry looking flip it over and cook for a min or two on the other side.



Dinner tonight is going to be a turkey sausage frittata.

Turkey Frittata
Ingredients (Serves two)
1 diced medium onion
4 finely diced cloves garlic
16 ounces of  minced/ground turkey (I use Jenni-o breakfast sausage)
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.

       I did mine a little different....... I cooked the meat with the onion and garlic in a skillet till the meat was browned then I added the stock and let it come to a boil.  I mixed the egg whites with a little milk and put it in a casserole dish then I carefully put in the meat and stock from the skillet. I ended up having to cook it so it would cook through after broiling it a little.

Cinnamon Bread

I found a recipe that I dukanized from this site. http://www.grouprecipes.com/41328/cinnamon-bread.html

Cinnamon Bread

Ingredients

11/2c sugar,divided                                                 

2tsp ground cinnamon                                                                                                

2c Corn flour                                          

11/2tsp. baking powder                                                                                               

1 egg,beaten                                                                                               

1c skim milk                                                                                             

1c cooking oil (I used 4tbls unsalted butter instead of the oil)

Directions

Preheat oven to 350

Grease and flour a 9x5x3" loaf pan. Mix 1/2c sugar with the cinnamon; set aside In a lg. mixing bowl, combine the flour, baking powder, and remaining sugar. In a separate bowl combine the egg, milk and oil; add to the flour mixture. Stir until just moistened.

Poue half the batter in the prepared pan. Sprinkle with half the cinnamon/sugar mixture. Repeat with remaining batter and cinnamon mixture. Draw a knife thru the batter to marble the bread.

Bake at 350 for 45-50 mins or till toothpick inserted in center comes out clean. Cool in pan for 10 mins. Remove from pan. Cool.

White Spinach and Bacon Pizza / Meatlovers Pizza

Tonight for dinner I am making a White Spinach and Bacon Pizza and a Meat Lovers Pizza.
Due to severe back and sciatica issues I had to do everything in small stages through out the entire day.

Preheat oven to 425
Crust Ingredients & Directions

• 2 cup Meseca Corn Flour
• 2 tablespoon Pizza Dough Flavor, optional
• 2 ¼ teaspoons salt (I did not use the salt) 
• 2-3 cups lukewarm water
• 4 tablespoons olive oil
• 1 tablespoon baking powder

Mix all ingredients together. Knead until workable & spreadable, about 2 minutes. Roll or spread the dough out to close to the desired size.

Spray pan with PAM spray and then place crust on to pan and use fingers to nudge the crust into shape.

Place in the oven for 4 minutes, to set the crust. You can skip this but I think helps the crust to stay crispier.

Then top your pizza crust however you wish. Then complete the baking process.




White Spinach and Bacon Pizza Ingredients

        

• 1 1/2 cups  Fat Free ricotta cheese
• 1 1/2 cups shredded Fat Free mozzarella cheese
• 2 to 4 teaspoons Pizza Seasoning (use the smaller amount if you use the optional feta)
• 2 tablespoons olive oil or garlic oil, plus additional for brushing in pans and atop pizzas
• One 10-ounce bag baby spinach; or use frozen spinach (I used fresh)
• 1 cup crumbled Fat free feta cheese, optional

 Cook the Turkey bacon until done. Mix the ricotta and mozzarella together (I added garlic powder to mine for extra flavor). Spread it on the pizza crust.  Break the spinach and bacon into pieces and put on top of the ricotta. Put the feta cheese on top. Back in the oven for 20 minutes. 

Meat Lovers Pizza Ingredients
(I didn't measure the meat and cheese for this pizza. I just went by looks.)

• Turkey Bacon
• Turkey Sausage
• Turkey Pepperoni
• 98% fat free ham
• Lean Ground Beef
• Sugar free spaghetti sauce
• Pizza seasoning
• Fat free mozzarella cheese
• fat free cheddar cheese

Cook the bacon, sausage, and ground beef on the stove top until done. Once cool break the bacon into tiny pieces. Cut the ham into pieces as well.  Put the spaghetti sauce on the pizza dough with pizza seasoning on top.  Then put on the sausage and ground beef.  Put a layer of mozzarella and cheddar cheese. Then put the pepperoni, ham and more bacon on top of the cheese.  Cook for 20 minutes at 425degrees.

Mozzarella stuffed Arepas and beanless chili with cheddar cheese on top

Tonight for dinner I wanted something different.  I love chili but my husband hates the beans and they are not allowed on the Dukan diet (we are in the cruise phase still). So I decided to make beanless chili and mozzarella arepas.


I got the recipe from this site:
http://www.myrecipes.com/recipe/crock-pot-chili-10000000577286/

Chili Ingredients

• 1 lb lean ground beef
• 1/2 cup chopped green bell pepper  
• 1/2 onion                             
• 1/4 cup water                               
  Click to see savings
  
• 1 package 30% less sodium chili powder              
• Garlic to taste                              
• 1 (14.5-ounce) can  stewed tomatoes               
• 6 tablespoons shredded reduced-fat cheddar cheese or to taste

Directions

1. Cook the ground round in a large nonstick skillet over medium-high heat until brown, stirring to crumble. Add chopped onion, garlic and the green pepper, and cook for 7 minutes or until onion is tender. Place meat mixture in an electric slow cooker, and stir in beans and tomatoes. Cover with lid, and cook on low-heat setting for 4 hours. Spoon into bowls; sprinkle with cheese.
2. Note: The chili can be made on the stovetop if you don't have a slow cooker. After adding the beans and the tomatoes, bring to a boil. Reduce heat; simmer, partially covered, 1 1/2 hours.

This is how my chili came out!!!

I love the Arepas at the Sunlife Stadium and I found their recipe on this site:
http://blogs.miaminewtimes.com/shortorder/2010/05/recipe_for_sun_life_stadium_ch.php
Of course I have to Dukanize it so I can eat it on my diet

Mozzarella Stuffed Arepa Ingredients:
Cheese ArepasCenterplate Chef Orlando Morales

3/4 cup skim milk
2 tsp. butter
1 cup arepa flour or fine corn meal (I am using Corn Flour)
1/3 cup brown sugar (I am using Splenda brown sugar)
1/4 tsp. salt
1 cup shredded fat free mozzarella (more or less to taste)

Directions:
Melt unsalted butter and add to  skim milk.
Mix the arepa flour, salt and brown sugar. Make a well in the center and gradually add the milk-and-butter mixture. Stir until there are no lumps.
Work the dough until it is smooth and sticky.
Divide the dough into four equal pieces and form it into four round flat patties.
Stuff each patty with cheese.
Add butter to sauté pan and fry until cheese melts and the arepa is golden brown.


My Arepas were a hit!!! They tasted just like the ones at the stadium!!!  My husband LOVED them and wants them again already!!  The pics below are how my Arepas came out!

Cooking the last 3 on the griddle

OH MY GOSH were these so GOOD!!!!!!!

Sausage patties and Chicken Nuggets.

I LOVE any kind of sausage!!!  I also love chicken nuggets!!!  So tonight for dinner we are having both!!

The chicken nuggets we are having are not actually chicken nuggets. They are actually meat free veggie nuggets that taste like real chicken nuggets.  I have had them before and loved dipping them in sugar free BBQ sauce or fat free ranch dressing.

 

I highly recommend these!!



For the sausage patties we are using turkey sausage

Nutrition Facts

Serving Size 2 oz (57 g)

                

Per Serving % Daily Value*

   

Calories 110

Calories from Fat 54

Total Fat 6g 9%

Saturated Fat 1.5g 7%

Cholesterol 60mg 20%

Sodium 570mg 24%

Carbohydrates 0g 0%

Dietary Fiber 0g 0%
Sugars 0g

Protein 14g

Vitamin A 0% · Vitamin C 2%

Calcium 2% · Iron 6%

Read more: Calories in Jennie-O - Turkey Breakfast Sausage Lean Mild, Bulk Packed http://caloriecount.about.com/calories-jennie-o-turkey-breakfast-sausage-i301518#ixzz2xrNAMr30

Cheesy Chicken Broccoli and cauliflower casserole, Vanilla and Chocolate Biscotti

Cheesy Chicken, Broccoli & "Rice" Casserole

 

 

Ingredients:
 

2 large chicken breasts
 

1 small onion, finely diced

3 cups of cauliflower rice

1 package of frozen broccoli pieces (not florets…pieces…there is a difference)

1 can (10 oz.) of low fat broccoli cheese soup

½ c. skim milk

2 c. fat free shredded cheddar cheese

Salt, pepper, onion powder, garlic powder and any other spices you like

Directions:

1. Parboil the chicken breast. Once cooled pull chicken.
2. Preheat your oven to 350 degrees.
3. Boil your broccoli until it is the desired consistency then drain.
4. Sautee your onion in a pan with nonstick and add any desired spices
5. In a large bowl, combine chicken, onion, cauliflower rice and cooked broccoli pieces. Add soup, milk and half of each kind of cheese and mix well.
6. Transfer to a casserole dish and top with remaining cheese.
7. Bake for 30 minutes or until cheese is melty.

Before going in the oven

 

 

Vanilla and Chocolate Biscotti

 

 

 

Chocolate Biscotti Ingredients

1 cup Maseca®
1 ½ tablespoon baking powder
3 eggs
½ teaspoon splenda
½ cup slivered almonds
¼ cup unsweetened cocoa

 

Vanilla Biscotti Ingredients

1 cup Maseca
1 ½ tablespoon baking powder
3 eggs
½ teaspoon splenda
1 tablespoon vanilla extract

I am also thinking of doing a Key Lime flavored Biscotti (just by adding the key lime juice and zest to the vanilla biscotti)

Hint ( I would add more splenda mine taste bland)

Directions

 

Preheat oven to 350degrees

 

Mix all ingredients until a heavy and homogenous consistency has been reached.   Place masa in a 1 ½” thick greased baking tray. Bake for 350°F for 20-30 minutes or until a toothpick inserted comes out clean.  Bread will be hard.  Cut in equal size pieces with a serrated knife.

These are my Chocolate ones

These are the Key Lime ones

 

 

 

I will have to add more flavoring to them next time....they were very bland (both flavors). I hope they taste better dunked in tea or coffee for now.