Category Archives: Dukan Diet meals

What can you eat during the weight loss phases of the Dukan Diet? You’ll find some high protein, low fat and low carb meals that taste great and keep you from feeling hungry.

Caribbean Fish Soup recipe

Posted on November 20, 2011 by Susie Stevens| Leave a comment
Caribbean Fish Soup with tomatoes, lime juice, nutmeg and allspice

Caribbean Fish Soup is a light, truly scrumptious meal

I found the original recipe for this light but scrumptious fish soup at De Costi’s seafood shop in Broadway (Sydney Australia not New York). De Costi’s are also at the largest fish markets in the Southern Hemisphere, the Sydney Fish Markets.

Great for lunch, dinner or entree when entertaining friends.

Ingredients

  • 2 375-ml pkts Campbell’s fish stock
  • smear of olive oil on bottom of pan
  • 2 lge tomatoes
  • 4 shallot stems
  • 2 celery stalkw
  • 1 red capsicum
  • 1 medium hot chilli
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon nutmeg (fresh is best but I never have it)
  • 1/4 cup lime juice (Berri lime juice works if fresh limes are the price of gold)
  • 500 gms of firm fish (ask your fisho which is best)

Method

Boil water and place scored tomatoes in for a few minutes. To score tomatoes, cut an + in the skin to allow it to peel off easily). Rinse in cold water and peel the skin off the tomatoes. Chop into small cubes.

Heat the oil in a pan, add the chopped vegetables: shallots, celery, capsicum, chilli. Add the allspice and nutmeg.  Cook for about four minutes. Add the tomatoes and fish stock and bring to boil. Reduce heat and cook for about 10 minutes. Add the chopped fish pieces and lime juice and cook for another two to three minutes. Season with salt and white pepper to taste and serve.

This makes about four to six serves and is truly heavenly. Great for those wanting to watch their weight by having a low fat, low carb meal.

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Yes, I can eat that!

Posted on October 31, 2011 by Susie Stevens| Leave a comment

Over the years, I’ve picked up some great tips about substituting low-fat or low-carb foods for their high-fat, high-carb counterparts.

Zucchini replaces pasta

Image of zucchini cut into long strips can be used as a low-carb alternative to pasta

Zucchini is a low-carb alternative to pasta such as fettucinni

Spag bol is a favourite at our place but sometimes I want a low-carb option. Zucchini works. I found this tip in the Aussie book by Jane Kennedy called, OMG I can eat that.

I peel the zucchini but you don’t have to. Cut the zucchini into thin strips that look like fettuccine. Boil some water and cook the zucchini for a couple of minutes. Not too long! Drain and put in bowl with pasta sauce on top and some parmassan cheese if you are into it.

Cauliflower mash not potatoes!

Tony Ferguson who has a low-carb dinner menu book suggests cauliflower mash instead of mashed potatoes. It really does work and tastes better (that’s my opinion).

Cut about half a small cauliflower into small pieces and steam until cooked through but not mushy. Remove and add to a blender. Add about a dessertspoon of low-fat cream cheese (available at supermarkets) and one clove of garlic. Blend until smooth.

These options are great for Dr Dukan’s Protein and Vegetable days or any days except Protein Only days.

Read more low-fat recipes.

 

 

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Oat Bran Galettes

Posted on October 29, 2011 by Susie Stevens| Leave a comment

A must-do on the Dukan Diet is to include one and a half tablespoons of oat bran in your food intake every day. Galettes in French are called pikelets in Australian and pancakes in Canada or USA.

Ingredients

  • 6 tablespoons oat bran
  • 6 tablespoons of non-fat dairy (cottage cheese, ricotta cheese, quark, low-fat yoghurt or combinations of any)
  • 3 eggs (2 whites only and one with yolk if you want to be really conscientious)
  • salt, pepper, herbs such as chives, thyme, parsley

To make

Put all the ingredients into a bowl and whisk until thoroughly combined. If the mixture looks too thick, thin with some skim milk. But you don’t want it to be too runny (after a couple of times making these, you’ll get a feel for the consistency).

Spoon the mixture into a non-stick pan. When small bubbles appear on the surface, turn over. Cook for a couple of minutes. Remove.

Serving suggestions

I serve these galettes with short cut bacon (low fat) and poached or scrambled eggs. On protein and vegetable days, I add mushrooms, spinich or tomatoes. Two galettes per person. Wrap the rest in cling wrap and keep in the fridge.

Other ways of adding oat bran into your daily menu: sprinkle over low-fat yoghurt or add to milk drinks.

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Stuffed Mushrooms

Posted on August 20, 2011 by Susie Stevens| Leave a comment
stuffed mushroom filling without the cottage cheese added

Stuffed mushroom filling without the cottange cheese added

This is a fabulous tasting, low fat, low carb dish that can be served as an hors d’oeuvre, as an entree or a light snack when not on strictly protein only days on the Dukan Diet.

Ingredients

  • 30 medium small mushrooms
  • stalks of mushrooms chopped
  • 4 rashes short-cut, low fat bacon
  • 1 green shallot
  • 2–3 cloves garlic, crushed (dry roasted garlic is great too!)
  • 2 tbls chopped parsley
  • 1/4 cup grated low fat feta
  • 1/4 cup grated parmesan
  • 1/2 cup low fat cottage cheese
  • rind of one lemon
  • white pepper

Method

Stuffed mushrooms ready to bake

Put stuffed mushrooms on oven tray lined with baking paper in 180 celcius oven

Wash mushrooms, destalk and dry.

Chop stalks (remove fibrous end) finely.

Cut bacon into small pieces and fry in a dry, non-stick saucepan until just cooked.

In a bowl, add all the ingredients expect the mushroom cups. Blend to make a paste.

Put mushroom caps on an oven tray lined with baking paper. Fill the cups with the stuffing. Sprinkle with a little more grated feta or parmesan for effect.

Heat oven to 180 celcius. Place tray near to the top of the oven and cook for about 10 minutes until mushrooms are cooked through.

Cool and serve.

 

 

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Cauliflower Mash

Posted on August 2, 2011 by Susie Stevens| Leave a comment
Cauliflower Mash is a great alternative to mashed pototoes if you are wathching your weight

Cauliflower Mash served here with Lamb Shank Casserole

This is a real winner. Great for Protein and Vegetable days but also excellent for any meals other than on pure protein days.

Ingredients

  • 1 cauliflower (allow 1/4 cauliflower per serve)
  • 80 gm low-fat cream cheese
  • 1 clove garlic

Method

Cut the cauliflower into florets and steam until just tender (a fork easily goes through but the florets don’t fall apart).

Put the cauliflower, cream cheese and chopped garlic into a food blender and process until it is a ‘mash’ similar to mashed potatoes.

If the mash is a bit thick, add a little of the water (from the steamer) at a time until you get a good consistency.

This mash goes well with

Lamb Shank Casserole

Cottage pie (use this instead of potatoes for a low-carb option)

Anything you like!

 

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Lamb Shank Casserole

Posted on August 2, 2011 by Susie Stevens| Leave a comment
Lamb Shank Casserole on a bed of cauliflower mash for a celebration meal on the Dukan Diet

Lamb Shank Casserole served on a bed of cauliflower mash makes a great celebration meal

OMG, this is the perfect celebration meal (Dukan Diet) but also great comfort food on a cold winter’s night. It’s a celebration meal because lamb shanks have high fat content. However, if you remove most of the fat in the cooking process, and serve with the cauliflower mash, it tones down the fat and carbs.

Ingredients

  • 4 lamb shanks
  • 1 large or 2 medium carrots
  • 1 large brown onion
  • 2–3 cloves garlic
  • 3 celery stalks diced
  • 1 400 gm can organic (if you can get it) chopped tomatoes
  • 1 bay leaf
  • freshly ground white pepper
  • salt and white pepper to taste
  • parsley for garnish

Method

Put the lamb shanks into a large pot and cover with water – only just. Add bay leaf, ground pepper and salt and bring to boil. Lower heat and simmer for about 3/4 hour. Remove shanks and allow to cool before putting in refrigerator overnight.

Continue to cook the stock until reduced – about one hour. Remove from heat, cool and put in refrigerator.

The next day … heat an oven to 150 degrees celcius.

Remove any obvious fat from the lamb shanks. Skim fat off the lamb stock.

Put a minisule amount of olive oil in a non-stick frypan. Add chopped onion and finely chopped garlic. Use a wooden spoon to cook without browning. Add the diced celery and carrot. Cook for about five minutes then add the chopped tomatoes. Stir and add the pre-cooked lamb shanks to heat through.

If you have a tagine (or standard ovenproof pot), add everything from the frypan. Check seasoning and add salt and white pepper to taste. Put into the oven and cook in a slow oven for three to four hours. Check occasionally and turn shanks. Try to keep the shanks together without turning to mush as they present better when plated up. Skim any excess fat on the surface using a dessert spoon or blot with brown paper.

Serve on a bed of cauliflower mash. Garnish with roughly chopped parsley.

 

 

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Low-fat tuna casserole recipe

Posted on May 30, 2011 by Susie Stevens| Leave a comment
Low-fat tuna casserole is high in protein and great for protein-only days

Low-fat tuna casserole is high in protein and great for protein-only days

This recipe is suitable for the Attack Phase and for any protein-only days on the Dukan Diet.

ingredients

425 gm tinned tuna in springwater
250 gm extra light ricotta cheese
150 gm low-fat cottage cheese
1 cup no-fat milk
lemon zest
salt and pepper
parsley
chopped onion, garlic optional
sprinkling Parmesan cheese or low-fat cheddar as topping

Method

Heat oven to 160 celcius.

Mix together milk, ricotta cheese, cottage cheese, tuna and lemon zest in a bowl. Season with salt and pepper and add any optional ingredients.

Pour into individual ramekins or into a casserole dish and sprinkle with Parmesan or cheddar cheese.

Bake in the oven for 30 to 40 minutes until the top is golden. Cool and serve with a garnish of parsley.

See more low-fat recipes by Susie

 

 

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How to bottle homemade tomato sauce

Posted on April 8, 2011 by Susie Stevens| 1 Comment
Bottled homemade tomato sauce is healthy and low fat and low sugar

Bottled homemade tomato sauce

To bottle your homemade tomato sauce (or other produce), you need clean sterile bottles that have been heated and are still hot when adding the sauce. You can boil the jars in water or add some water to the bottom of each and put in the Microwave for 3 minutes on high.

Pour the sauce into bottles while still hot. Put warm seals on each and place in a pot of boiling water. The water needs to continue boiling for 35 minutes.

Remove jars carefully from the water. Place on an insulated surface (cardboard boxes are good for this as they cushion the jars and prevent jars from cracking due to direct contact of hot jars with a hard, cold surface. It also protects the surface too).

Allow to cool overnight. Check the seals, add labels showing type of produce and bottling date and store in a cool, dry cupboard.

You can store sauce for up to three months. Once opened, you can refrigerate the sauce for up to five days.

Recipe for low-fat, low-sugar homemade tomato sauce

 

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Low-fat homemade tomato sauce

Posted on April 8, 2011 by Susie Stevens| Leave a comment
Low-fat home-made tomato sauce

Low-fat homemade tomato sauce

The really good news about this tomato sauce recipe apart from tasting fabulous and fresh is that it is low fat, low sugar and low salt.

Natural organic ingredients are best for this recipe but you can also buy tinned organic tomatoes in most supermarkets these days.

This sauce can be used as the basis of pasta dishes and casseroles or for substitute bought tomato sauce for barbeques.

Ingredients

1 kilo fresh organic tomatoes, peeled and chopped (remove seeds if you wish) or 1 can organic washed, chopped tomatoes (check the salt and sugar content!)
1/2 tbsp olive oil
1 medium onion finely chopped
1/2 a carrot finely chopped
1 stalk of celery (can include the green tops) finely chopped
2 cloves minced garlic (or more if you love garlic)
2 tbsp chopped fresh parsley
2 tbsp chopped fresh basil (or about 1/2 teaspoon dried basil)
Salt and freshly ground white pepper to taste
½ sugar substitute (optional)

Method

Heat a non-stick frypan to medium heat then add the olive oil and the chopped onion, carrot, celery, garlic and parsley. Do not allow to brown. Stir then reduce heat and cover for 10 minutes to cook through.

Add the chopped tomatoes, basil and season with salt and pepper. Bring to boil then reduce heat to low and cook until thickened for about 15 minutes.

For a smooth consistency, blend in a food processor.

More info and storage

This recipe makes 2 to 3 cups of sauce. Store in the refrigerator for a week or in the freezer from up to three months.

Read some facts about sugar in low-fat foods and what you can eat during the Stabilisation phase.

Read about how to bottle your homemade tomato sauce.

 

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Salmon fillet with dill and capers

Posted on March 25, 2011 by Susie Stevens| 3 Comments
Salmon fillets with dill and capers

Salmon fillets with dill and capers

This low fat, low carb recipe is ideal for the Attack pure protein phase, Attack days throughout the Dukan program (without the white wine and vegetables) and for any meal during Cruise, Consolidation or Maintenance phases. It’s delicious.

Ingredients

One salmon fillet per person
1 teaspoon capers
1/4 cup fresh chopped dill or sprinkle dried dill
1 lemon
1/3 cup white wine vinegar
1/2 cup white wine
white pepper

Mix capers, dill, pepper and lemon rind with salmon and allow to sit for 1/2 hour.

In a pan, heat the vinegar and white wine then when bubbling, add the salmon fillets with the capers. Cook on one side then turn. Best served with salmon still pink in the middle (medium rare).

Serve with vegetables of your choice. Steamed Roma tomatoes, broccoli, green beans and cauliflower are favourites.

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