DUKAN RECIPES

MONGOLIANBEEF
1/2tginger,minced
1clovegarlic,chopped
1/4cupsoysauce
1/4cupwater
2TBrownSugarBlendSplendaor1tSplenda
1/2lbsirloinsteaks,cutagainstthegrain,into1/4inchstrips
2Tcornstarch
2largegreenonions,cutgreensinto2inchstrips,chopthewhites
redpepperflakestotaste
Addgingerandgarlictoasaucepancoatedwithcookingsprayandquicklyaddsoysauce
andwater.Addsweetenertopanandletsaucethickenforafewminutes.Removefrom
heat.Shakemeatandcornstarchinaplasticbaguntilcoatedandletsetfor5minutes.
Meanwhile,heataskilletsprayedwithabitofcookingspray.Addthemeattothepan
andbrowneachsideforacoupleofminutes.Addacoupleoftablespoonsofwaterand
simmerfor2moreminutes.Addthesauceandsimmerforanotherminute,addthegreen
onionsandredpepperflakesandcookforonelastminute.Serveimmediately.

ASIANSWEETANDSPICYCHICKENTENDERS
2Tlowsodiumsoysauce
2tSplenda
1/4cupwater
1ttomatopaste
1Tsherry
1garlicclove,minced
1/2tfreshginger,minced
redpepperflakestotaste
1greenonion,finelychopped
1tcornstarch
1Twater
oliveoilspray
1/2lbchickentenders
Mixthefirstnineingredientsuntilwellblended.Placethechickeninaskilletsprayed
withabitofoliveoilspray.Pourthesauceoverthechickenandsimmer,coveredfor8
10minutesoruntilchickenisdone,turningonce.Removechickenandkeepwarmona
platecoveredwithfoil.Mixthecornstarchandwatertogetherinasmallbowlandpour
intothesauce.Cookfor23minutesuntilthesauceisthickened.Poursauceover
chickenandserve.

TURKEYSAUSAGELASAGNERECIPE
128ozcanoftomatopuree
1/2smallonion,chopped
1Tdriedparsley
1tgarlicpowder
1tredpepperflakes
3turkeysausagelinks,removedfromcasings
8ozfatfreecottagecheese
4ozfatfreericottacheese
4ozskimmilkmozzarella,thinlysliced
2TfinelyshreddedParmesancheese
11/2cupseggsubstitute
Brownsausageandoniontogetherinasautepan.Drainand
putbackinthepanandaddthetomatopuree,parsley,garlic
powderandseasonwithsalt,pepperandredpepperflakes.
Continue to cook for 20 minutes while you prepare the
noodles. Ipreparedmyeggnoodlesinonesautepanand
thenassemblethelasagneinanother.Heat2sautepansand
spraywithcookingspray.Pour3/4cupofeggwhitesinthe
smaller pan and season with salt, pepper and red pepper
flakes. Once the egg is almost cooked through, flip and
transfertosecondsautepanandbegintomakeyoursecond
noodleinthefirst.Onceyouhavetwonoodlesmadeyoucan
getridofthesmallerpanandbegintoassemblethelasagnein
thelargerone.

Spoonalittleofthesauceonthebottomofthepan,thenaddoneofthenoodles,halfthe
cottage,ricottaandmozzarellacheeses.
Spoonhalfthesauceoverthecheesesandrepeatthelayer,finishing
withtheParmesancheese.

Bakeat375for35
shouldbeniceand
saucebubbly.Let
beforeserving.

minutes.Thetop
brownandthe
set1015minutes

BROCCOLICHICKENCASSEROLE
112ozpackagebroccoliflorets
4skinless,bonelesschickenbreasthalvesor8tenders.
11/2cupsfatfreemilk
2tcornstarch
Dashofnutmeg
1/4cupfatfreemayonnaise
1/2cupfatfreesourcream
1/4cupdrysherry
1teaspoonWorcestershiresauce
1/4cupgratedParmesancheese
1/4cupgratedgruyerecheese
1/4tcayennepepper
1tsmokedpaprika
1/2tredpepperflakes
1/2tgarlicpowder
1/2tminceddriedonion
saltandpepper
oliveoilspray
Addbroccolitoboilingwater,andcook5minutes.Transferbroccolitoalargebowland
addchickentowaterandsimmer15minutesoruntildone.Transferchickentoaplate
andcutintobitesizedpiecesorshred.Addchickentobowlwithbroccoli.
Combinemilk,cornstarch,salt,pepper,andnutmeginasaucepan,stirringwithawhisk
untilsmooth.Bringtoaboilovermediumhighheatuntilthick,aboutaminute.Remove
fromheatandaddmayonnaise,sourcream,sherry,alltheseasoningsand1/2thecheese,
stirringuntilwellcombined.Addmayonnaisemixturetobroccolimixture.
Spoonmixtureintoacasseroledishcoatedwithcookingspray.Sprinklewithremaining
cheese.Bakeat400for50minutesoruntilmixturebubblesattheedgesandcheese
beginstobrown.Coolfor1ominutesbeforeserving.

FryingSteakPizzaiola
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients (serves 2)
2 veal escalopes or lean beef frying steaks
2 tablespoons of tomato paste
2 cloves of garlic, sliced
a handful of chopped flat leaf parsley
cooking spray to grease the pan
black pepper to season
Lets get cooking
1. Place the tomato paste in a small bowl and dilute with 3 tablespoons of warm water
2. Grease a frying pan with cooking spray and, with the hob still off, place the veal
escalopes in the pan. Like I mentioned above, you can use thin and lean beef frying
steaks too
3. Spread the tomato paste on the meat, top with garlic and half the chopped parsley
4. Now turn the hob on medium heat and cook for approximately 10-15 minutes until the
steaks are cooked through. The tomato sauce might get a little too thick during cooking
and, if that happens, simply add a couple of tablespoons of hot water
5. Once the steaks are cooked and the tomato sauce has thickened up again, season
with freshly ground black pepper, sprinkle with the remaining chopped parsley and
serve very hot

STEAKANDPUMPKINQUICHE
2cupspumpkinorsquash,steamedinmicrowaveuntilalmostsoft
1greenmildgreenchili,chopped
1cupleftoverfilet,cubed
1/2cupfatfreecheddar
2TParmesancheese,shredded
6eggs,whiskedwell

2Tfatfreemilk
Whisktheeggandmilkuntilwellblended.Sprayasmallcasserolewithabitofcooking
spray. Placethefirst6ingredientsinthedish. Poureggmixtureoverthesteakand
vegetables.Seasonwithsaltandpepperandbakeat375for3540minutes.

SmokedSalmonAndCreamCheeseWrap
Ingredients (Serves 1)
1 chives flavoured oat bran galette
1 tablespoon of low fat cream cheese
A few slices of good quality smoked salmon
Black pepper
Lets get cooking
1. Use our basic recipe for the oat bran galette and add a tablespoon of fresh chopped
chives to the batter before pouring the mix into the pan
2. Once the pancake is ready, let it cool down on a plate for a couple of minutes. If the
pancake is still hot it might crack when you start preparing the wrap
3. Spread the cream cheese on the galette, place the smoked salmon on top and
season with black pepper
4. To fold the wrap, fold in the sides of the pancake and then roll from the bottom up
5. Cut the wrap in half and enjoy!

ChocolateIceCream
Preparation time: 15 minutes
Freezing time: 15-30 minutes depending on your ice cream machine
Ingredients
350g of fat free fromage frais
3 eggs, separated
granulated sweetener to taste (I used 6 teaspoons)
a bit of vanilla flavouring
2 teaspoons of reduced fat cocoa powder (tolerated)
Lets get cooking
1. Using an electric whisk, whisk up the egg whites until they reach the stiff peak stage.
Add the sweetener and mix well using a spoon
2. Beat the egg yolks, then add them to the egg whites and stir lightly. Add the cocoa
powder, the vanilla essence and the fromage frais to the mixture and fold in
3. Pour it all into an ice cream maker and churn until the mixture looks like soft ice
cream mine took approximately 15-20 minutes

4. Enjoy straight away or store in the freezer for up to a week

SpinachAndLimeBakedFrittata
Preparation time: 15 minutes
Cooking time: 45 minutes
Ingredients (Serves 2)
1 large bag of fresh spinach or baby spinach (260g)
4 large eggs
1 tablespoon of fat-free yoghurt
2 tablespoons of oat bran
the zest of 1 lime
a pinch of nutmeg
a teaspoon of chilli flakes (optional)
salt and pepper to season
Lets get cooking
1. Pre-heat the oven at 180 degrees C
2. Place the spinach in a non-stick pan and cook gently on low heat until soft. Remove
from the hob and let the spinach cool down. Frozen spinach can also be used in this
recipe in this case, cook accordingly to the package instructions, either in the
microwave or by blanching in boiling water
3. Break the eggs in a bowl and whisk until smooth
4. Add the yoghurt and whisk again to incorporate the yoghurt into the egg mixture and
remove any lumps
5. Now its time to season the batter: add the lime zest, a pinch of nutmeg and a pinch
of salt and pepper. I also like to add a teaspoon of chilli flakes to give the frittata a bit of
a kick but, as mentioned above, this is entirely optional
6. The spinach should have cooled down enough by now so squeeze out all of the
excess water before adding to the egg mixture. This is a very important step of the
recipe because spinach tends to retain a lot of water and, if not drained properly, the
excess liquid can cause the frittata to be very soggy
7. Incorporate the spinach into the egg mixture, add the oat bran and give it a quick stir
so that its distributed evenly in the batter
8. Pour the frittata mix into a non-stick silicone baking tin I like to use a loaf mould to
obtain some chunky frittata slices but pie dishes or any other kind of small silicone
bakeware is also suitable, including a muffin tray, however, keep in mind that cooking
times may vary
9. Cook at 180 degrees C for 45 minutes until the top is starting to brown
10. Enjoy warm or cold and serve with a mix salad or lean cooked meats

GingerAndLemonGrilledChicken
Preparation time: 1 hour and 5 minutes
Cooking time: 15 minutes
Ingredients (Serves 2)
2 large skinless chicken breasts (you can also use turkey escalopes)
the juice of 1 lemon
1 tablespoon of ground ginger
Lets get cooking
1. Butterfly the chicken breasts by cutting in half horizontally creating two, thin pieces of
chicken from each breast. This will help the meat cook through on the griddle pan
2. Place the chicken breasts in a bowl, add the lemon juice and the ginger and use your
hands to mix well and ensure all chicken pieces are fully coated in marinade. Cover with
cling film and let marinade in the fridge for at least 1 hour
3. Heat up a griddle pan until very hot and grill the chicken until the meat is cooked
through
4. Eat on its own or use as a filling for an oat bran galette sandwich during the Attack
Phase and PP days or serve with a salad or other vegetable side dish on P+V days of
the Cruise Phase

SmokedSalmonBakedOmelette
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients (Serves 2)
6 whole eggs
200g smoked salmon
2 tablespoons of fat-free natural yoghurt
1 tablespoon of dried dill
1 tablespoon of chopped fresh chives
Freshly ground black pepper
Lets get cooking
1. Pre-heat the oven to 180C degrees
2. Roughly chop 2/3 of the smoked salmon (this will be mixed with the eggs) and cut the
remaining 1/3 into strips (this will be used to garnish the top of the omelette)
3. In a bowl, mix the eggs, the yoghurt and the dried dill
4. Add the chopped salmon, mix well and season with freshly ground black pepper

5. Transfer the egg mixture into a silicone cake tin mould or loaf pan using silicone
bakeware will ensure that you dont need to use any added fat and prevent the baked
omelette from sticking to the tin
6. Arrange the remaining smoked salmon on the top of the omelette and sprinkle with
chopped chives
7. Cook in the middle shelf of the oven for 40 minutes
8. Enjoy on its own during the Attack Phase or PP days or serve with a mixed leaves
and tomato salad on P+V days of the Cruise Phase