Saturday, January 29, 2011

Tandoori chicken breast

This recipe is a combination of two chicken recipes on page 57 and 58 of the Recipe book.

I sliced chicken breasts into 1 cm strips and then marinated in a mix of Sharwoods Tandoori paste and fat free natural yoghurt (1 teaspoon paste for every 100g of yoghurt) for approximately 2 hours in the fridge. I then BBQ the chicken on the grill.

8/10, always good served with yoghurt.

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Iced lemon mousse

We are having a bit of a hot spell in Adelaide (40s) so I wanted to tryout one of the frozen desserts, so this is Iced lemon mousse

Page 158 of Recipe Book

I separated 4 eggs, discarded the yolks and beat the whites until still. In another bowl I mixed 500g of Philadelphia extra light (2 and a bit tubs), and 250 ml of lemon juice and the zest of one lemon. It was very sour, so I added 2 dessertspoons of Natvia as well (not in the recipe) and then folded in the egg whites. This was transferred to a flan dish and put in the freezer until set.

I dished spoonfuls out, gelati style into wine glasses (I really must invest in some parfait glasses).

I gave this one a 5/10. It was a very strong lemon flavour but it was cool and refreshing for a summer dessert or snack. Peter and Dan chose not to eat it.

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Monday, January 24, 2011

Roast beef

Page 167 of Dukan Diet book.

I have made some bad roasts in my time, so I have put off trying this recipe until yesterday. I had picked up a nice looking piece of sirlon beef in the market and bought a meat thermometer to give it a go.

I followed the directions reasonably closely.

I used a roasting pan with a rack and my inside oven.
First I seared the meat for 15 min at 240c. I then opened the oven door until the heat stabilised at 160c and cooked it until temp inside beef is 49c (about an hour). Then I cooked it for further 35 mins before taking it out of the oven to rest for 15 mins before slicing (forgot to season before slicing).

It worked!
I served it with some horeseradish (a teaspoon Newmans red label horseradish with a desertspoon of natural yoghurt) and a salad.
Peter went for seconds, but I didn't ask for a score as dinner was late alredy and he was very humgry, Dan gave it an 8.3/10.

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Sunday, January 23, 2011

BBQ chicken thighs

This is one of my standby foods that I had in the fridge all through my Attack/Cruise diets so there were never any hunger emergencies. That is the really nice part of Dukan compared to other diets, you can get organised so that there is no need to suffer the usual discomforts of dieting and resultant bad moods - everything is very even and calm with steady insulin levels and no hunger.

I use at least a kilo of Lillydale chicken thighs at a time. I like Lilydale as they are generally small thighs and trimmed leaner than any other I have tried (Dukan recommends using young birds).

I lightly seasoned the thighs with Masterfoods Morrocan seasoning (remembering salt leads to water retention) rolling the meat in a bowl and then BBQ over a low grill until cooked (the longer you cook, the more fat is removed).

Eat now, or If storing for later, ideally reheat in the microwave before eating. I took these to have for lunch at Andrea's and they were well received.

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Mini meringues

Off to Andrea's for lunch today so wanted a sweet treat and thought I could make meringues.

Margaret Fulton originally taught me about the difficulties associated with cooking meringue, but this Taste web page had some great reminders (they were Mum's cook books).

I cleaned and dried my glass bowl and beaters. I then arranged the oven shelves, set the oven at 120C and prepared three trays for the meringues by lining with gladbake.

I separated carefully 4 egg whites (room temp) using a glass and then added a pinch of salt and cream of tartar.

With my electric beater I beat for about two mins until soft peaks formed. Without turning off the beater, I slowly spooned in 5 rounded desertspoons of granulated Natvia. I then turned the beater to high and continued beating for 5 min. Natvia is slow to dissolve, but I checked its progress by pinching some of the mix and feeling between my finger and thumb. When it was smooth it was time to turn off the beater.

I then spooned teaspoons, heaping to give some height, onto the trays. I left no space for spreading. I then popped it in the oven and reduced the temperature from 120 to 90C, setting the timer for 90 mins. I then turned the oven off without opening the door.

When it was almost time to leave, 2 hours later, I removed a tray and sprinkled some with cocoa through a sieve and some with cinnamon natvia.
Dan gave it a 9.9/10.

Apparently they will keep for three weeks in an air tight container - I don't like their chances of surviving that long!

Saturday, January 22, 2011

Coffee muffins

This is a variation on the Dukan muffin recipe (p 161).
A weekend treat. Eat 3 for a daily dose of oatbran.

Preheat oven to 180c
I separated 4 room temperature eggs and whip whites and a pinch of salt to soft peaks. I then added a couple of teaspoons of nativa and continued beating until peaks were stiff.
To yolks add 8 tablespoons oatbran
1 220g tub of philadelphia extra light
2 desertspoons nativa granules, about
1/2 cup forme vanilla yoghurt and a rounded teaspoon of instant coffee granules. I then mixed the yolk mix with my electric beater until the coffee granules dissolved. I then folded in the egg whites and put in muffin tray and bake 30 min at 180C.

Can also fill with sweetened philadelphia.

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Lemon tart

Page 161 of recipe book

This is lemon eggs basically, but it works.

I separated 3 eggs and beat the egg whites with a pinch of salt. The yolks went into a glass bowl that fits over a saucepan to do a double boil. Then I added about 2-3 teaspoons of nativa to the whites and kept beating until the sweetner had dissolved, tasting until it was sufficiently sweet.

To the yolks was added the zest and juice of a lemon and a pinch of natvia. The bowl was then placed on the saucepan with water.

The double boiler started with cool tap water and was brought to a simmer. Using a spatula i moved the liquid until it thickened. The first sign of thickening was the slower flow back of fluid after a stir with the spatula. The bowl was hot. I removed it from the heat and then folded in the egg whites.

I used a spring form cake tin, with gladbake over the bottom, to cook the tart. It took 25 mins at 180C until the top was golden brown.

It tasted okay, but as it cooled and condensed a little, it improved.

I mixed up some mock cream, some Philadelphia, a sachet of natvia, and a few teaspoons of forme vanilla yoghurt and we had a treat on our hands. 8/10.

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Roast Herby Chicken

Another roast chicken recipe, page 188 in Recipe book.

Had a large Lilydale chicken, peeled off the fat clumps near the cavity and washed it out and patted dry. Then in a big bowl I mixed the leaves from a bunch of basil, maybe 50 or so leaves, 3 cloves garlic peeled and squashed with a broad knife, 1 teaspoon crushed garlic, the leaves from 3 x 5 cm sprigs of thyme, the leaves from 3x 8cm sprigs of rosemary, and quartered lemon. I then pushed the mixture into the cavity and pinned shut with a skewer. I rubbed the outside skin of the chicken with a spoon of crushed garlic and lemon juice, and then sprinkled with some dried basil and set it aside to marinate for an hour (should be overnight).

I took two small leeks and 2 large carrots and cleaned and chopped finely. I then made an alfoil tray by taking a double thickness sheet of alfoil and turning up the edges and folding the corners. I popped the vegetables and some lite salt and pepper in the bottom of the roasting tin. I had some butternut pumpkin in the fridge so popped that in too.

Then Peter did the roasting outside in our covered BBQ, 160C for 90 mins or until fluid runs clear when pierced between leg and breast.

It was quite yummy for a PV meal, 9/10, but I don't think those vegetables were really compliant having chicken juices drip through them....
I served with a side of steamed asparagus which was a nice clean finish.

Friday, January 21, 2011

Vegetable bouillon vinagrette

Page 160 of diet book.

I mixed in a cup 1 Massell chicken flavoured vegetable stock cube with 4 tablespoons hot water, 2 level teasoons cornflour (maize), 4 tablespoons white vinegar and 2 tablespoons of French grainy mustard (Brand: Tania, Dijon).

Worked nicely on my garden salad. This made enough dressing for 2 family salads. Peter gave it an 9/10, Dan an 8.6/10 so it seems this one is one we will use again.

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Turkey meatloaf

Page 74 of Recipe book

I found some turkey mince at the shop so I thought I would have a go at this recipe for a Saturday lunch. The recipe calls for turkey breast which you mince , but this was an Ingham product with 9% fat and it had the Heart foundation tick...

I put 500 g turkey mince, 1 large onion (finely chopped) and a rounded teaspoon each of ground cumin, dried basil, mixed herbs, paprika and ginger in a bowl with a light shake of lite salt, black pepper, 6 eggs and 2 tablespoons White wings cornflour (maize, not wheat). I then used the dough hook on my hand held mixer and combined the mixture.

Do you think I could find my loaf tin? No way! I had three pyrex mini loaf tubs and used those instead. A quick grind of pepper to top and popped it into the 180C oven for 25 min. The meat looked cooked, but the egg was still runny on the side, so back in for another 10 mins and the egg was solid and browning. Nice. I let it cool for about 30 min before serving.

(You can see the spill on the left from the first check at 25 min, it was still very runny and needed an extra 10 mins).

We had it with a basil-rich garden salad dressed with Vegetable Boullon Vinaigrette (page 160 of diet book, see next entry) which worked well together.

Peter really liked it and gave it a 10/10, but he was very hungry at the time. Dan thought it a bit boring and gave it a 4.6/10. I thought it was good and easy to make with not too many dishes, so an 8.5 from me.

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Surf and turf

My own recipe.

Season lean beef fillet steak with lite salt and pepper. BBQ beef. Allow to sit in a warm place 5 min. Meanwhile, per person, select 5 peeled, frozen green prawns (15 for us) and put in nonstick frypan.

To a small bowl add 4 tablespoons yoghurt, 1 rounded teaspoon each of grated ginger, crushed garlic, roasted chilli paste, chopped corriander and the juice of 1 lemon and a natvia sachet. Stir to mix and pour over prawns, toss to coat. Cook over gentle heat until prawns thaw, cook and curl. Take prawns out into a bowl. Turn up heat and while stirring, reduce sauce.

On plate arrange beef, prawns and then pour over sauce.

Really nice, Dukan compliant dish 9/10.

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Wednesday, January 19, 2011

Spice cream

Page 143 of Recipe book.

This is a firm favourite, 10/10 - do try. It takes a while so I tend to make a larger batch. It also is a way to get rid of egg yolks. It is an expensive dessert once you add it all up.

Put 500 ml of skim milk in a saucepan, add 2 vanilla pods (split lengthways), 1 teaspoon cinnamon, 2 cloves, 2 star anise and bring to the boil (watch out).

Meanwhile I set up my electric beater on 4 egg yolks and 4 tablespoons natvia granulated and beat until creamy. Using a ladle, slowly spoon in small amounts of the boiled milk and beat in. Then its all back to the saucepan and back on a very gentle heat for 10 mins. Do not boil. Keep it moving with the ladle. Strain into a mixing bowl to remove the pods and star anise. If it has boiled you will have lumps, so use the back of the spoon to push it through the sieve. Allow to cool slightly, then add 2 tubs (440g) of Philadelphia extra light and using the electric beater whip up. Spoon into a serving dish (try and keep the serrve small). Yummy!


This one is not in the book, it is a recipe that I have used for many years that just happens to be Dukan compliant.

Put 2-3 (or more) egg whites and 1-2 whole eggs gently in a non-stick fry pan (remember you can only have a total of 2 egg yolks a day). Move a fork through the setting egg to lift and even out cooking (it is a rough mix, i.e. It is not meant to be homogenous in colour or texture). When 90% set, add several teaspoons of Philadelphia extra light, black pepper (and parsley) to one half and fold over once, leave for 30 sec and then fold again to quarters for easy plating up. I serve with lightly cooked weight watchers bacon on consolidation.


Asian meat balls

This one is on page 80 of the recipe book.

I used a kilo of extra-lean beef mince, which I shaped into walnut sized balls and browned in a large non stick fry pan (or two smaller ones). Put them aside. Add 2 cups of water to the pan, add 6 tablespoons soy sauce, 1 stevia tablet, 4 table spoons white vinegar, 1 Massell beef stock cube, 4 teaspoons minced garlic, 1 teaspoon grated ginger and 4 finely chopped spring onions. Boil, then simmer, return meatballs and cook 10 mins, adding extra water so that the meatballs are in sauce, but not covered.

I then dissolved 2 heaped teaspoons of cornflour (maize) in a small amount of water and added to make sauce.

It is really quite nice. We serve it in a bowl. Dan gives it 7/10.

Rhubarb on PV days

Rhubarb is not a fruit, but a vegetable and therefore can be a Cruise PV day treat.
I wash and chop stems and put in a saucepan. Add water until just under top layer. Cover, bring to boil, stir and stew for 5 mins.

Look at how much volume you have and estimate to the nearest 500ml. An Aeroplane jellylite sachet sets 500 ml. Dissolve the required number of red-coloured jelly sachets into the rhubarb. Chill. Serve with yoghurt.

Simply delicious and elegant, 9/10.

Can also do as a brulee - rhubarb, yoghurt, sprinkle stevia/natvia and brown under grill.

Monday, January 17, 2011

Tarragon chicken

I have made this a few times and it goes down well - although Peter and Dan can not throw away the skin or wings.

It is a big Lilydale chook. Inside the bird is garlic cloves, lemon, tarragon and an onion, locked in with a skewer. The skin is coated with garlic, lemon and tarragon. 
We BBQ our birds, 175C for an hour and a half, checking that juices run clear before pulling it out.

My breakfast galletes

These have really improved since my first efforts 8 months ago.

They are a 9/10. 
I make them in lots of three, as I have three lovely non-stick frypans and any left overs can be stored in the fridge or frozen (reheat 2 x 1 minute in microwave from frozen). My sister also cooks them in multiples as they do take a long time to make and you might as well invest that time every other day, instead of every day :-)

Separate 3 eggs (reserve yolks for Spice cream recipe). Beat the whites until stiff. Meanwhile, in another bowl, mix 6 tablespoons oat bran, 3 tablespoons wheat bran, 1 teaspoon cinnamon, half a cup artificial granulated sugar, and half a pot of quark ~200g and about 1/2 to 1 cup of unsweetened yoghurt to make a thick batter. Fold through the egg whites. Place in preheated frypan, spreading out to make a circle. Cook on low to medium flame, about 5-10 minutes per side. DO NOT ATTEMPT TO TURN OVER UNTIL WELL SET. If pancake splits, push together again and they will reform. Serve sprinkled with a cinnamon sugar substitute mix and a large dollop of Forme vanilla yoghurt. 

Sometimes I replace cinnamon with a tablespoon of cocoa for a chocolate treat. 

When cruising, add strawberries to the yoghurt and no one will know that you're dieting. 


Dan loves it, and with Aeroplane JellyLite, it is a guilt free Dukan-compliant treat. Just need to get organised to make it. I like mine with a big dollop of Forme Vanilla yoghurt.

I purchased several 500ml screw capped pots to keep the supply up particularly during the summer holidays. There are an amazing array of flavours nowadays too.

A slightly wobbly 8/10.

Cardamon Chicken

They gave it a 6 and 6.5 out of 10, which is not good for an hour and a half of cooking. There was too much sauce and not enough chicken. Peter said it needed more spice and rice on the side.

Recipe is on page 65 of the Dukan Recipe book.

Chicken thighs were browned and garlic and onion added. The spices were added to the yoghurt and simmered for an hour. The other spices were added and cooked for another 30 minutes. The sauce was then strained and smoothed and poured over the well cooked chicken.

Friday, January 14, 2011

Eggs and bacon

Using Hans extra lean bacon or Weight Watchers bacon you can make a special weekend breakfast

In a non stick fry pan cook up your bacon. Turn and drop your eggs in.

Option 1: lightly scramble with a fork, sprinkle on a layer of oatbran ( whatever your allocation depending on stage) and push into egg. Turn over for a minute then onto the plate. This is surprisingly tasty. 8.5/10

Option 2: leave out the oatbran and serve sunnyside up (saving oat bran for muffins).

Thursday, January 13, 2011

Lamington muffins

This is a variation on the Dukan muffin recipe (p 161).
A weekend treat. Eat 3 for a daily dose of oatbran.

Preheat oven to 180c
Separate 4 eggs and whip whites stiff
To yolks add 8 tablespoons oatbran
1 220g tub of philadelphia extra light
1/2 cup granulated splenda
1 tablespoon cocoa
1 capful of coconut essence
1/2 cup forme vanilla yoghurt

Mix together and then fold in whites and put in muffin tray and bake 30 min.

They are a 7/10, but I like to slice these in half and fill with sweetened philadelphia extra light making them an 8/10.

Sponge cake

Today I tried the Dukan sponge cake (page 152 of recipe book).

Four eggs separated, and beat the whites until stiff
No aspartame, so substituted with 20 g granulated splenda
in a mixer added yolks,
Grated peel of a lemon
40g of white wings corn cornflour ( in Australia much cornflour is made from wheat).

The goop was too thick, probably should add some more moisture, maybe yoghurt???
Folded in egg whites, but yolk goop did not mix in very well....

Cooked it in a spring form cake tin regardless... For 20 minutes at 180.

It is meant to be two servings.

The result????

Well the taste was okay, but quite souffleish.
Need to try again.