Sunday, September 22, 2013

Creamy Chicken Soup

Here is a 5 minute recipe for everyday dukanning that I hope you will enjoy.

You will need
500 g lean chicken mince
2 cups water
2 Massell's chicken-style stock cubes
1 teaspoon onion flakes
1/2 teaspoon garlic granules
1 - 2 teaspoon mixed herbs
Salt to taste
1 packet slim pasta - spaghetti - now called SlendierSlim pasta, made from konjac, 2xwashed in water and drained.
A couple of dollops of natural no fat yoghurt.

Heat water in pan, add chicken, stock, onion, garlic, herbs and stir to separate the meat into grains. Bring to boil until all pink has gone from meat. Add spaghetti and stir, shortening strands to manageable eating lengths. Add in yoghurt and blend through. Heat to boiling. You can reduce this dish, but it is great as a soup, so dish up and enjoy. It is all free so you can have as much as you like to keep you full. For me, this makes 3 serves.

Thursday, January 3, 2013

Fruity Dukan Cookies

Okay, fruity cookies may be a stretch, but they are fruit flavoured and they are small as a cookie...but probably closer to a short muffin.

This is an original recipe, but as far as I can see, it complies with the Dukan principles.All Dukanites need oatbran each and every day of every stage of the Dukan diet. This is how I have been having mine.

I make four dozen of these at a time (limit of my kitchen) and freeze them in four packs for enjoying with either a morning or afternoon tea. If you were attacking, the packs would only have 3 cookies.

First I preheat the oven and arrange the trays to cook as many batches at once as possible.

Then get the muffin trays out. To avoid sticking, I use spray oil, and then wipe with kitchen paper, so there is nothing visible left. This feels more like 'cleaning' the tray, rather than 'greasing' the tray.
Here are the ingredients:

For one batch I mix with a spoon
250g yoplait forme vanilla yoghurt
2 eggs
1/2 teaspoon baking powder
100g oatbran
1 sachet of Aeroplane light jelly crystals (provides sweetening and flavour). I like to mix it up, but try port wine, strawberry, lime, vanilla berry, mango & passionfruit ....
Once mixed, transfer, a desert spoon at a time, evenly between the cups on a 12 cup muffin tray. I then set the batch aside and then start mixing another batch in the bowl (with out washing). I have an idea that the longer these sit, the better, as the oatbran swells and takes on more of the flavour.
Here they are ready to go in the oven - mango and passion fruit, strawberry, lime and port wine flavours.

I then bake all trays at 180-200 C for 22 minutes. They spring back when touched and have a light brown appearing on some of them. I often let them cool in the trays (as I am off doing other things) and then, when cold, gently run a dinner knife around the edge to loosen before packing for storage.

Here they are ready to put into the freezer.

They freeze and defrost well, and a minute zap in the microwave will bring them from frozen to ready to eat.


- Posted using BlogPress from my iPad

Salmon omelette Dukan style

The new year brings renewed efforts, and I have been asked to refresh the blog for the latest Dukanites.

I did try a Dukan omelette this morning.

First, I whisked 2 eggs (yolk limit for a day) with 2 egg whites and a splash of skim milk with a fork for about 15 seconds. Then I poured it into a warmed nonstick frypan on medium heat. I use my fork to move the mix around and let the unset mix fill the gaps. When about 50% set I added some Huon smoked salmon and a few teaspoons of Philadelphia extra light to the top of one half of the omelette and ground some black pepper. When about 95% set it was time to fold in half and transfer to a plate.

Quite delicious!