The Dukan Diet (25 page)

1. Put the egg in a mixing bowl and combine with the mustard.
   
2. Season with salt and pepper. Add the parsley or chives.
   
3. Gradually mix in the sour cream or yogurt, stirring continuously.
   

Note: Using liquid pasteurized eggs will result in a slightly thinner consistency
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Yogurt Dressing

This dressing, made with nonfat yogurt, makes an easy savory sauce
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Diet Béarnaise Sauce

A classic French sauce, traditionally served with steak
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MAKES ABOUT ½ CUP

Preparation time: 10 minutes

1. Heat the vinegar in a double boiler.
   
2. Add the chopped shallot and tarragon.
   
3. Cook slowly over low heat. Do not boil.
   
4. Let the vinegar mixture cool down and then pour it over the egg yolks, beating well until it thickens. Serve immediately.
   

Note: This recipe will not work with liquid pasteurized eggs
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Ravigote Sauce

Serve this classic sauce with fish, hard-boiled eggs, meat, or vegetables
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MAKES ABOUT 2 CUPS

Preparation time: 10 minutes, plus 12 minutes for the hard-boiled egg

1. In a glass bowl, mix together the egg, pickles, onion, and herbs.
   
2. Add the yogurt, mustard, and salt.
   

White Sauce

Serve this sauce over white fish or vegetables. It can be used in any phase of the diet
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MAKES ABOUT 1 CUP

Preparation time: 10 minutes

1. Beat the egg yolks in a bowl.
   
2. In a double boiler, heat the milk until it is slightly warm, then add salt and pepper to taste.
   
3. Pour a small amount of milk over the egg yolks and mix thoroughly.
   
4. Incorporate the egg-and-milk mixture into the double boiler and beat until thoroughly incorporated.
   
5. Add the yogurt and mix thoroughly. Serve immediately.
   

Note: This recipe will not work with liquid pasteurized eggs
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Tomato Purée

Serve this sauce with fish or vegetables
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MAKES ABOUT 2 CUPS

Preparation time: 25 minutes

1. Place the chopped onions and the fresh or canned tomatoes into a nonstick saucepan.
   
2. Add salt and pepper to taste.
   
3. Cover and let simmer over low heat for 20 minutes.
   
4. Let tomato mixture cool, and add the mint, basil, and tarragon.
   

Fresh Herb Sauce

Serve this sauce with fish or meat
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MAKES ABOUT 1½ CUPS

Preparation time: 15 minutes

1. Pour the broth into a bowl and slowly add the cornstarch while mixing continuously.
   
2. Place the mixture in a saucepan over low heat and stir until it thickens.
   
3. Take the saucepan off the heat and mix in the sour cream or yogurt, herbs, salt, and pepper. Serve immediately.
   

Hunter’s Sauce

Serve this sauce with meat or fish
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MAKES ABOUT ½ CUP

Preparation time: 25 minutes

1. In a saucepan, mix the chopped shallots in the vinegar and water.
   
2. Cover and cook for about 10 minutes.
   
3. Uncover and continue cooking until the sauce thickens, about 5 more minutes.
   
4. In a bowl, beat the egg.
   
5. Remove the saucepan from the heat and add the beaten egg and the yogurt or sour cream.
   
6. Add the chopped tarragon to the mixture.
   
7. Season with salt and pepper to taste.
   
8. Reheat in a double boiler to thicken further. Serve immediately.
   

Hollandaise Sauce

Serve this sauce with white fish, asparagus, green beans, or spinach
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MAKES ABOUT ½ CUP

Preparation time: 15 minutes

1. In a saucepan, warm the milk over a low flame for 2 to 3 minutes. Remove from heat.
   
2. Combine the egg yolks, mustard, and lemon juice in a double boiler over hot, but not boiling, water.
   
3. Let mixture heat for a few minutes over low heat, stirring constantly until it thickens.
   
4. While stirring, slowly add the warm milk.
   
5. Continue to cook and stir until the mixture thickens. Keep warm until serving.
   

Note: This recipe will not work with liquid pasteurized eggs
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Béchamel Sauce

You can top cooked vegetables, such as broccoli, with this sauce and place them under the broiler until all is bubbly and browned
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MAKES ABOUT 1 CUP

Preparation time: 10 minutes

1. In a saucepan, mix together the milk and the cornstarch and add the beef bouillon cube.
   
2. Cook for a few minutes over low heat until thick.
   
3. Add salt, pepper, and nutmeg to taste. Serve immediately.
   

Horseradish Sauce

Serve this sauce with fish, pork, or poultry
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MAKES ABOUT 1 CUP

Preparation time: 10 minutes

Divine Sauce

Serve this sauce hot or warm with cooked fish
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MAKES ABOUT 1 CUP

Preparation time: 10 minutes

1. In a saucepan, mix together the egg, mustard, sour cream or yogurt, cornstarch, salt, and pepper.
   
2. Gently bring to a boil.
   
3. Remove from the heat and add the herbs and lemon juice.
   

Papa-U Barbecue Sauce

Serve this sauce hot with meat. It may be used in the Cruise, Consolidation, and Permanent Stabilization phases of the diet
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MAKES 10 SERVINGS

Preparation time: 15 minutes

Cooking time: 50 minutes

1. Cook the onion in 2 tablespoons of water over medium heat in a 2-quart pan until soft, 3 to 5 minutes.
   
2. Add garlic and stir for about 30 seconds.
   
3. Add the remaining ingredients. Stir well.
   
4. Simmer on low heat for 45 minutes.
   

Meat Recipes

Roast Beef
MAKES 6 TO 8 SERVINGS
Preparation time: 5 minutes
Cooking time: 35 to 45 minutes

1. Preheat oven to 500°F for 10 minutes.
   
2. Roast the beef uncovered in an ovenproof pan for 15 minutes.
   
3. Reduce the oven temperature to 325°F. Continue to roast for an additional 20 to 30 minutes, or until a thermometer inserted into the thickest part of the beef registers 170°F.
   
4. Transfer the roast to a cutting board and let it stand uncovered for 15 minutes.
   
5. Salt and pepper the roast to taste, then carve and serve.
   

Cold Beef Leftovers

Beef Skewers
MAKES 4 SERVINGS
Preparation time: 15 minutes, plus 2 to 4 hours for marinating
Cooking time: 15 to 25 minutes

1. Mix the soy sauce, mustard, vinegar, herbs, and lemon juice together. Marinate the beef in the mixture for 2 to 4 hours in the refrigerator, turning at least once.
   
2. Discard the marinade. Place the beef on the skewers. Add onion slices if desired for flavor, but during the pure protein phase, discard them after grilling.
   
3. Grill or broil on medium until done to your liking.
   

Note: During the Cruise phase, add tomatoes, mushrooms, bell peppers, and onions to the skewer. Serve with the steak
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Barbecue Steak
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 25 to 40 minutes

1. Cook the steak on the barbecue or under the broiler until done to your liking, or until a thermometer inserted into the thickest part of the beef registers 170°F.
   
2. After cooking, cover the steak with coarse ground pepper.
   
3. In a saucepan, gently warm half of the yogurt and add additional pepper.
   
4. While the steak is still hot, pour half the mixture onto it and then put the steak back on the barbecue for a few minutes.
   
5. When serving, pour the remaining yogurt over the steak.
   

Note: During the Cruise phase, grill and serve onions, peppers, and tomatoes with the steak
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Beef Stew
MAKES 4 SERVINGS
Preparation time: 5 minutes
Cooking time: 1 hour 15 minutes