The Dukan Diet (29 page)

1. In a small bowl, thoroughly mix the oat bran, wheat bran, baking powder, 2 tablespoons of yogurt, and the egg white.
   
2. Place in a 10 × 12-inch microwave-safe dish and microwave at high setting for 4 minutes.
   
3. Remove this “bread” from the dish and allow to cool a little before cutting into 2 slices. Toast very lightly in a toaster oven or under the broiler for about 3 minutes, and do not let the bread dry out.
   
4. Preheat the oven to Broil. Mix together the beef, the Cajun spices, and the 1 teaspoon of Greek yogurt and form into a patty.
   
5. Broil the patty until cooked to your liking.
   
6. Spread each slice of “bread” with the mustard.
   
7. Assemble the sandwich by placing the meat, the lettuce, and the tomatoes slices on one slice of bread and covering them with the second slice of bread.
   

Lettuce-Wrap Burritos
MAKES 4 SERVINGS
Preparation time: 20 minutes
Cooking time: 45 minutes

1. Heat a nonstick pan over medium heat. Add the crushed garlic cloves, the diced onion, and 1 tablespoon of water. Cook until the onions and garlic become tender, about 5 minutes.
   
2. Add the ground beef and stir continuously until cooked to medium, about 5 minutes.
   
3. Add the sweet pepper, chopped chili pepper, ½ tablespoon tomato juice, tomato paste, and the beef broth to the pan.
   
4. Reduce the heat to low and simmer for 10 minutes, stirring often.
   
5. Lay the lettuce leaves on a platter and fill each one with an equal portion of the beef mixture. Add the remaining ½ tablespoon tomato juice and the tomato sauce to the filled lettuce leaves.
   

Dukan Crab Cakes
MAKES 2 SERVINGS, 2 CRAB CAKES PER SERVING
Preparation time: 10 minutes, plus 1 hour for refrigeration before cooking
Cooking time: 25 minutes

1. Preheat oven to 350°F.
   
2. Beat 1 egg yolk.
   
3. Mix together the crabmeat, lemon juice, cumin, chopped cilantro, turmeric, ginger, cornstarch, and the beaten egg yolk. Let the mixture rest, covered, in the refrigerator for 1 hour.
   
4. Spray 4 muffin tin cups with nonstick spray. Form the crab mixture into 4 balls and place them in the sprayed muffin cups. Put a little water in the remaining empty cups to keep them from scorching.
   
5. Beat the second egg yolk and brush it on the crab cakes.
   
6. Place the muffin tin in the oven and bake the crab cakes for 25 minutes.
   

Note: In the Cruise phase, serve the crab cakes with tomato slices and lettuce leaves
.

Dukan Pizza
MAKES 1 SERVING
Preparation time: 10 minutes
Cooking time: 15 minutes

1. Preheat oven to 350°F.
   
2. In a large bowl combine the oat bran, wheat bran, milk powder, egg, and egg white.
   
3. Heat a small nonstick pan over medium heat, spread the mixture evenly over the bottom of the pan, and cook on one side for 4 minutes.
   
4. Turn the pancake onto a cookie sheet covered with parchment paper and bake for 3 minutes.
   
5. Remove the cookie sheet from the oven and temporarily set aside.
   
6. In a bowl, mix the fat-free cream cheese and the fat-free sour cream, spread the mixture on top of the pancake, and add pieces of smoked salmon.
   
7. Return to the oven and bake for an additional 8 minutes.
   

Note: For variety you can substitute tomatoes and anchovies for the smoked salmon, and fat-free feta cheese and artichokes for the cream cheese. For 2 servings, double the ingredients and use a large nonstick pan or bake on a sheet tray for 10 minutes
.

Tofu Kebabs
MAKES 4 SERVINGS
Preparation time: 30 minutes, plus 30 minutes for marinating
Cooking time: 10 minutes

1. Thread the cubed tofu and red peppers, the sliced zucchini, and the halved mushrooms in alternating order onto 8 skewers. If you are using wooden skewers, soak them in water for at least 15 minutes to prevent burning.
   
2. Lay the skewers in a large baking dish in a single layer.
   
3. In a small bowl, thoroughly combine the soy sauce, grated ginger, the crushed garlic, and the chopped chili pepper.
   
4. Pour this sauce over the kebabs and set aside, covered, for 30 minutes to marinate at room temperature.
   
5. Remove the skewers from the marinade, reserving the extra liquid. Cook the skewers on a hot grill or under the broiler, basting often with extra marinade.
   
6. Cook until the tofu is browned, about 10 minutes.
   

Desserts for the Consolidation Phase

The following dessert recipes were tested using Splenda. If you are using another sweetener, the results may vary
.

Dukan Muffins
MAKES 4 MUFFINS
Preparation time: 10 minutes
Cooking time: 20 minutes

1. Preheat oven to 350°F.
   
2. Place all the ingredients in a bowl and mix to combine.
   
3. Pour the mixture into nonstick or silicon muffin tins.
   
4. Cook for 20 minutes. Let muffins cool in the tins before removing.
   

Note: If your muffin tin has space for more than 4 muffins, fill the empty spaces with water to prevent the tins from burning
.

Oat Bran Chocolate Chip Cookies
MAKES ABOUT 20 COOKIES
Preparation time: 20 minutes, plus 2 hours for the “chocolate bar” to harden
Cooking time: 20 minutes

1. In a bowl, mix the cocoa, egg yolk, and 1 teaspoon of the sweetener.
   
2. Wrap this mixture in plastic wrap and flatten it into a rectangular bar.
   
3. Put this “chocolate bar” into the freezer for about 2 hours to harden. Once the mixture is firm, chop it into coarse chunks.
   
4. Preheat oven to 350°F.
   
5. Put the oat bran and chocolate chunks into a bowl.
   
6. Add the yogurt, cornstarch, whole egg, baking powder, vanilla extract, and 2 teaspoons of the sweetener.
   
7. Line a baking sheet with aluminum foil, and with a tablespoon, place small, heaping mounds of mixture on the foil, about 2 inches apart. You will fit 10 to 12 cookies on each sheet. Bake the cookies in two batches for best results.
   
8. Bake at 350°F for 20 minutes until edges are nicely browned. Let the cookies cool completely before removing from the baking sheet.
   

Rhubarb Crumble
MAKES 4 SERVINGS
Preparation time: 30 minutes
Cooking time: 50 minutes

1. Preheat oven to 350°F.
   
2. In a saucepan, cook the rhubarb with the sweetener over low heat for 15 minutes.
   
3. In a medium-size bowl, mix together the oat bran, wheat bran, egg whites, and yogurt.
   
4. Cover a baking sheet with parchment paper. Spread the mixture onto the parchment paper.
   
5. Bake at 350°F for 20 minutes.
   
6. Remove the baking sheet from the oven and place it on a flat surface. Cut the crumble into pieces, and then break it up further.
   
7. Return the crumble mixture to the oven and bake for an additional 5 minutes.
   
8. Put the stewed rhubarb into four 4-ounce ramekins and sprinkle the crumble mixture evenly over each.
   
9. Place the ramekins in the 350°F oven and bake for about 10 minutes.
   

Light Cheesecake
MAKES 4 SERVINGS
Preparation time: 10 minutes, plus a minimum of 4 hours 30 minutes to chill
Cooking time: 12 minutes

1. In a bowl, blend the yogurt, cornstarch, egg yolks, lemon juice, and sweetener until smooth.
   
2. Whip the egg whites until stiff peaks form, and carefully fold them into the yogurt mixture.
   
3. Pour the mixture into a 9-inch microwave-safe pan.
   
4. Microwave for 12 minutes at Medium setting.
   
5. Cool at room temperature for 30 minutes, then refrigerate for a minimum of 4 hours. Let stand at room temperature for 15 minutes before serving.
   

Breakfast—For Every Day of the Week

Lunch and Dinner for Seven Days

Monday

Lunch

Hard-boiled Egg with Dukan Herb Mayonnaise

Barbecue Steak

8 ounces (225 grams) nonfat yogurt

Dinner

Shrimp Sautéed in Herbs

Tandoori Chicken Cutlets

Custard
or
4 ounces (115 grams) nonfat yogurt

Tuesday

Lunch

Baked Salmon Parcel

Vietnamese Beef

8 ounces (225 grams) nonfat yogurt

Dinner

Crab-Stuffed Eggs