Dukan Diet Recipes

[spydermonkey511]

Originally Posted by amazinggrace911

Here are a few Attack Phase recipes I found online that I haven't tried yet.


Cookie

1/8 t. cinnamon
2 T. oat bran
1 T. skim milk
1 pkt splenda

mix together. Shape into cookie. Microwave on high for 1 minute


Parfait

1 c. nonfat yogurt
1-1/2 T. oat bran
1/8 t. vanilla extract
1 or 2 pkts of splenda

Mix all ingredients.



Cinnamon pancakes

½ t. cinnamon
1 egg
3 T. oat bran
2 T. sweetener
2 T. nonfat vanilla yogurt

Whisk the egg. And then slowly add the yogurt
Stir in the sweetener, cinnamon and oat bran
Cook until are brown.



Muffins

Makes 12, cook at 350 for 15 minutes. I eat 2 and this gives me my daily Oat Bran allowance

3 Eggs
9 T Oat Bran
9 T Fat Free Yogurt
3 T Splenda
3t of Baking Powder
1T Vanilla Extract

Tried the cookies and it is pretty good. I have the chicken chili in the crockpot. Thanks yall!

[amazinggrace911]

I've got to try the cinnamon pancakes tomorrow or Thursday. They look so good!!

[didi]

Yay for this thread! I am starting Dukan diet tomorrow. Thanks for the ideas.

[Bejewelme]

Well girls I went to the boot camp trainer guy OMG I want to die, but anyway he says to burn fat I need to make more muscle, and eat low fat, so looks like Monday I am back on attack I said but now I am losing again on Atkins, he wants me to do 50% protein, 30% carbs-good carbs, and 20% fat, ughghg now I am so torn!!!! I gotta sort it all out I left with yet another jug of whey protein!!!!

[GME]

This stuff looks yummy.

[cloaz]

Originally Posted by Bejewelme

WOW great thread guys!!!

What kind of hot dogs are you guys eating? I love dogs but am afraid to eat them on attack phase, since they are so fatty? And man lots of hidden carbs in some brands!
I love them raw!!!!!

Thanks cant wait to try some of these recipes, I can hardly wait til Monday to see if I can finally budge this scale!!!!!

I tried the Hebrew National - not great, just ok!

[cloaz]

Hi Ladies & Gents!

I am new to this site & new to this way of dieting - started last Sunday. Any helpful hints would be much appreciated.
Tried the "Oat Bran Cookie" this morning - seemed a bit dry. Is that the way it should be or should I be doing something different?

[becksterinindy]

cloaz and didi please come join us on the Dukan thread and all will be glad to answer questions.
Dukan Diet -- Jubilant July!! We can do this!!

[cloaz]

Originally Posted by amazinggrace911

Here are a few Attack Phase recipes I found online that I haven't tried yet.


Cookie

1/8 t. cinnamon
2 T. oat bran
1 T. skim milk
1 pkt splenda

mix together. Shape into cookie. Microwave on high for 1 minute


Parfait

1 c. nonfat yogurt
1-1/2 T. oat bran
1/8 t. vanilla extract
1 or 2 pkts of splenda

Mix all ingredients.



Cinnamon pancakes

½ t. cinnamon
1 egg
3 T. oat bran
2 T. sweetener
2 T. nonfat vanilla yogurt

Whisk the egg. And then slowly add the yogurt
Stir in the sweetener, cinnamon and oat bran
Cook until are brown.



Muffins

Makes 12, cook at 350 for 15 minutes. I eat 2 and this gives me my daily Oat Bran allowance

3 Eggs
9 T Oat Bran
9 T Fat Free Yogurt
3 T Splenda
3t of Baking Powder
1T Vanilla Extract

I made the cookie & although it tasted ok, seemed dry!

[amazinggrace911]

I posted the recipe, but I've never made it. Sorry I can't help. Someone else may have tried it though and can let you know how theirs was.

[LivinLoCarb]

Here's a super-easy and quick Crock Pot recipe that my family compliments every time I serve it:

• 3-4 lbs boneless, skinless chicken thighs. Breasts will be too dry.
• 1 bottle Balsamic Vinaigrette salad dressing
• Put chicken in crock pot, pour salad dressing on top. Cook on low for 8-10 hours.

(Trader Joe's Fat-Free Balsamic Vinaigrette and Newman's Own Light Balsamic are low in carbs and fat, but if you can't find a low fat, low carb dressing, it's okay because the meat will absorb only a minimal amount anyway.)

[amazinggrace911]

This recipe sounds good!!! Got it from another site.



Cream Cheese Cupcakes

2 8 ounce bars of reduced fat cream cheese
2 eggs
3/4 cup sugar substitute (I use Splenda, but only used 1/2 cup, thought that was sweet enough)
2 tsp almond extract, or to taste

Bring cream cheese to room temp. Cream together with eggs and sugar until light and fluffy. Add extract. Line muffin pans with liners and fill with cream cheese mixture. Bake at 350 degrees for 15 minutes. They will not brown.

Cool, refrigerate and enjoy!!

I have also done 1 bar cream cheese and 8 ounces ricotta but think I like the pure cream cheese better.

[Tilly]

Originally Posted by cloaz

Hi Ladies & Gents!

I am new to this site & new to this way of dieting - started last Sunday. Any helpful hints would be much appreciated.
Tried the "Oat Bran Cookie" this morning - seemed a bit dry. Is that the way it should be or should I be doing something different?

Don't know a thing about the cookies, but welcome. You have to do a WHOLE lot of tweaking and experimenting, as I have learned, but you get to eat your way through all of these,

[Phaedra]

Hello Linda cat,
I made your 6 muffin recipe and it was fantastic.DBF ate 4,so I'll have to make more tomorrow. Loved the icing!!
Thank you so much

[pooticus]

I have a question for yall regarding oat bran.

I got Hodgson Mills (I think) Oat Bran Flour and it says for 1/4c there are 22g of carbs and 3g fiber. That is very high to me!

What are your carb counts on your oat bran that everyone is using?

Thanks!

[amazinggrace911]

I use Bob's Red Mill Oat Bran. It is 20g of carbs and 5g fiber for 1/3. That's approximately 3g per tablespoon.

[LivinLoCarb]

I just found this sweet little note in the user's guide booklet for my 5-quart oval crock pot with a liner:

"Prepare-Ahead Convenience Fill the bowl (my note: liner) and refrigerate. When ready to cook, set in electrical base and turn to Low or High. Do not preheat electrical base."

Do you know how many times I have raced around in the morning to get a crock pot going when I could have just prepared it the night before and put it in the frig? Who knew?

[amazinggrace911]

lol. never saw that either. don't think i've ever read the instructions for my crock pots!!!

[pooticus]

Has anyone made the muffins using 1/2 oat fiber and half oat bran? Does the oat fiber have as much benefit for heart disease as the oat bran? Anyone know??? TIA!

[Bejewelme]

Poot- I used all oat bran, the stuff I have is MOther's Brand
1/2 cup =
150 calories
3 fat
25 carbs
6 fiber
7 protein

Not sure about the oat fiber but this is what I found
The correct diet should have fiber in it to help to regulate blood glucose levels, aid in lowering cholesterol, and help in the removal of toxins. Honeyville's Oat Fiber is a convenient method of adding beneficial Oat Fiber to your daily diet. More concentrated than oat bran, oat fiber is about 90% dietary fiber by weight.
Nutritional Facts;
serving size 28grams
5 calories
0 fat
26 carbs
26 fiber
0 protein

I think 28 grams is small so this would be a little dose of a lot of fiber, so I would say make the muffins with the oat bran and then just add a sprinkle of oat fiber or Pooti might be Poopi? The goji berry muffins I made are delicious, my favorites as well as the chocolate ones. They are posted in this thread

[pooticus]

Thanks hon! I think my oat bran is something like 22g for 1/4 cup and 3g of fiber! I will look for Mother's brand today.

Also, does it make your yogurt mealy or gritty tasting when you add the oat bran to it?

I can't have goji berries yet cuz of the high antioxidants. They don't want me taking anything that will or could help the cancer grow right now while I'm in treatment. So will have to wait until afterwards when I can "build my body up" again.

I'm not doin Dukan or anything. I'm just trying to eat lower fat, especially when making treats. So that I can keep the cals and fats lower when my carbs are higher...you know?

[Bejewelme]

Oh I get it about the Goji's, I like those things never heard of it til this plan. Eating low fat is not so bad it took a while to get used to it, but Dukan worked for me, it just gets boring, I made the bread that was really good, with oat bran and wheat bran very delish and filling

[LivinLoCarb]

I have really been struggling with cooking the lean meats on this diet. With meat that contains little marbling or fat, even the crock pot can produce a dry roast. I've been working with marinades, but little has helped.

But then a google search turned up this article by a biochemist-turned-cook:
Marinades Add Flavor but Don't Always Tenderize - Fine Cooking Recipes, Techniques and Tips
by Shirley Corriher

In short, she recommends a marinade of buttermilk!

So I did buy a quart of buttermilk, put 1/2 of it in a gallon Ziploc with 4 lbs of chicken thighs, left overnight in the frig, rinsed off the buttermilk in the morning, and then cooked the chicken 8-10 hours in the crock pot.

The result WAS more tender and moist.

But, methinks, maybe chicken thighs is too easy a job. Next, I'm planning to try this on a lean beef or pork roast or maybe boneless, skinless chicken breasts. My hopes are up!

By the way, modern commercial buttermilk is made from skim milk, so totally Dukan-friendly.

[amazinggrace911]

Interesting. I've never heard of that before. i do have a recipe that you dip the chicken in yogurt and bake. Similar I guess.

Let us know what else you try!

[Bejewelme]

Another trick for tough meat is cover it with baking soda and put in the fridge overnight, then if sticking it in the crock pot or grilling, wash it really well then season, baking soda is a great meat tenderizer.

[amazinggrace911]

Haven't heard of that one either. Good ideas!

[LivinLoCarb]

Originally Posted by Bejewelme

Another trick for tough meat is cover it with baking soda and put in the fridge overnight, then if sticking it in the crock pot or grilling, wash it really well then season, baking soda is a great meat tenderizer.

Interesting. I've seen a similar idea with salt, but haven't tried that yet. Thanks.

[amazinggrace911]

Any new recipes or ideas???

[LivinLoCarb]

Originally Posted by amazinggrace911

Any new recipes or ideas???

I did try the buttermilk marinade with pork chops. Amazing fall-off-the-bone pork chops. Who knew?!

Then tried the buttermilk marinade on two 2-lb eye of round roasts. Even though I poked through the meat with a skewer before putting it in with the buttermilk overnight, not too impressed with the results.

I have bought a new book, The Complete Meat Cookbook, by Aidells and Kelly. They say that meat producers, under pressure from health folks, have been raising meat to be leaner so that old recipes come out dry, hard, and juiceless. I haven't finished the book yet, but am feeling better about why my old tried-and-true recipes are not working anymore.

[iamfaithful]

But they look like fun!

I might actually have to cook something!

Now the task of reading this thread with pencil & note book in hand!