Dukan recipes -- by phase
| Dukan phase 1 -- Attack phase recipes : the protein-only phases of the diet | ||||||
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| Ham Appetizers | ||||||
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Dukan pancakes | ||||||
| Dukan Pancake | Savory Pancakes | |||||
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Dukan phase 2 -- Cruise phase recipes : lean protein with healthful vegetables | ||||||
| Chicken with Mushrooms | Quick Gazpacho | Mexican Steak | ||||
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| Dukan Pizza | Hungarian Minced Steak | |||||
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| Chicken Roulade | ||||||
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Dukan phase 3 -- Consolidation phase recipes | ||||||
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Dukan phase 4 -- Stabilization phase recipes | ||||||
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| Egg recipes | ||||||
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| Asparagus Crab Omelets | ||||||
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Chicken recipes | ||||||
| Chicken with Mushrooms | Chicken Roulade | |||||
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Fish recipes | ||||||
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| Smoked Salmon Appetizers | ||||||
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Salmon recipes | ||||||
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Beef recipes | ||||||
| Mexican Steak | ||||||
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| Hungarian Minced Steak | ||||||
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Soup recipes | ||||||
| Quick Gazpacho | ||||||
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Dessert recipes | ||||||
Spinach recipes | ||||||
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Appetizer recipes | ||||||
| Smoked Salmon Appetizers | Ham Appetizers | |||||
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Dressing recipes | ||||||
| Herb Sauce | Dukan Mayonnaise | Hollandaise Sauce | ||||
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Speedy 'Attack-phase' Dukan recipes
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Here are quick-fix meals for the protein-only phases of the diet.
CHICKEN WITH LEMON AND CAPERS
Serves 4
- 3 drops of oil
- 1 red onion, finely chopped
- 800g (1lb 12oz) chicken breasts, cut into thin slices
- Grated zest of 1 lemon
- 1 tbsp small capers, drained and rinsed
- 75ml (2½ fl oz) lemon juice
- 5 basil leaves, finely chopped
- Salt and black pepper
In a non-stick frying pan (oiled and wiped with kitchen paper), pan-fry the onion until it turns golden-brown, then put to one side.
Brown the chicken slices in the same pan over a medium heat. Add the onion, lemon zest, capers, lemon juice, basil, salt and black pepper. Serve piping hot.
COD WITH MUSTARD SAUCE
Serves 1
1 cod fillet
- Salt and black pepper
- 150g (5½ oz) fat-free natural yoghurt
- 1 tbsp mustard
- Lemon juice (to taste)
- 2 tbsp capers
- 1 bunch of parsley, finely chopped
Sprinkle some salt over the cod fillet and steam for 8–10 minutes (depending on its thickness).
In the meantime, put the yoghurt, mustard, some lemon juice, capers, parsley and black pepper into a saucepan.
Warm over a gentle heat and pour over the cooked fish.
VIETNAMESE BEEF
Serves 2
400g (14oz) sirloin steak
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 large piece of ginger, grated
- Black pepper
- 3 drops of oil
- 4 garlic cloves, crushed
A few coriander leaves, chopped Cut the beef into 1cm ( about ½ in) cubes.
Mix with the soy sauce, oyster sauce, ginger and black pepper, and leave to marinate for 30 minutes. Then cook with the garlic over a high heat for 10-15 seconds, stirring quickly.
Garnish with coriander leaves.
MEATBALLS WITH ROSEMARY
Serves 3
1 medium onion, chopped
- 750g (1lb 10oz) minced beef
- 2 garlic cloves, crushed
- 1 egg, lightly beaten
- 2 tbsp Chinese plum sauce
- 1 tbsp Worcestershire sauce
- 2 tbsp rosemary, finely chopped
- 1–2 tbsp mint or basil, finely chopped
- Salt and black pepper
Mix together all the ingredient and then shape into meatballs the size of a walnut. Cook the meatballs, a few at a time, in a saucepan over a medium heat for about five minutes until they are golden-brown on all sides. Allow any fat to drain off on to kitchen paper.
SALMON IN A MUSTARD DILL SAUCE
Serves 4
4 thick pieces of salmon, weighing around 200g (7oz) each
- 2 shallots, chopped
- 1 tbsp mild mustard
- 6 tsp virtually fat-free fromage frais
- Finely chopped dill
- Salt and black pepper
Put salmon in the freezer for a few minutes so you can cut it into thin 50g (1¾ oz) slices then fry in a non-stick frying pan for one minute on each side. Remove and keep warm.
Brown the shallots in the same frying pan, cover with the mustard and fromage frais and allow to thicken for five minutes over a gentle heat.
Return salmon to the pan with dill, salt and pepper for a few seconds, then serve.
EGGS COCOTTE
Serves 6
- 12 tsp virtually fat-free fromage frais
- Tarragon (or chervil), chopped
- 2 slices of smoked salmon (ham or bresaola)
- 6 eggs
- Salt and black pepper
Put 2 tsp of the fromage frais and a pinch of herbs into each of six ramekin dishes. Add a third of a slice of smoked salmon, cut into fine strips, then one egg and salt and pepper.
Place ramekin dishes in a high-sided saucepan filled with boiling water like a bain-marie. Cover and cook for 3–5 minutes over a medium heat.
SMOKED SALMON APPETIZERS
Serves 2
300g (10½ oz) virtually fat-free fromage frais
- 60g (2¼ oz) virtually fat-free quark
- 1 small jar of salmon roe
- Salt and black pepper
- 4 slices of smoked salmon
Beat together fromage frais and quark. Fold in the salmon roe, salt and pepper. Place a little of this mixture on to each slice of salmon and roll up, securing with a knotted chive or cocktail stick. Eat with mini pancakes.
HAM APPETIZERS
Serves 4
175g (6oz) extra-lean ham, chopped
- 225g (8oz) virtually fat-free quark
- A few chives, finely chopped
- 4 shallots, finely chopped
- Marjoram (or another herb, depending on your taste), finely chopped
- A few drops of Tabasco
Mix all the ingredients together thoroughly. Roll the mixture into tiny balls and serve.
DELICIOUS DRESSINGS
Transform meat, salad or vegetable with these low-fat sauces.
VINAIGRETTE MAYA
Makes 2 portions
- 1 tbsp Dijon mustard
- 5 tbsp balsamic vinegar
- 1 tsp vegetable oil
- 1 garlic clove
- 7-8 basil leaves, chopped
- Salt and black pepper
Shake all the ingredients in an old jar. If you like garlic, leave a clove to marinate in the bottom.
HERB SAUCE
Makes 2 portions
2 tsp cornflour
- 2 garlic cloves, finely chopped
- 2 shallots, finely chopped
- 2 tbsp virtually fat-free fromage frais
- 3 sprigs of parsley, finely chopped
- 3 sprigs of tarragon, finely chopped
- 4 chives, finely chopped
- Salt and black pepper
Blend the cornflour in 100ml (3½ fl oz) water and, along with the garlic and shallots, add it to the fromage frais.
Heat over a gentle heat for two minutes and add herbs at the very last minute. Season with salt and pepper.
DUKAN MAYONNAISE
Makes 2 portions
- 1 egg yolk
- 1 tbsp Dijon mustard
- Salt and black pepper
- 1 tbsp chopped parsley or chives
- 3 tbsp virtually fat-free fromage frais or quark
Put the egg yolk in a mixing bowl and combine with the mustard. Season with salt and pepper and add herbs.
Gradually mix in the fromage frais or quark, stirring continuously. Keep chilled.
HOLLANDAISE SAUCE
Makes 2 portions
1 egg, separated
- 1 tsp mustard
- 1 tbsp skimmed milk
- 1 tsp lemon juice
- Salt and black pepper
Put the egg yolk, mustard and milk in a bowl over a pan of simmering water. Whisk vigorously until the sauce thickens without curdling.
Remove from the heat while continuing all the time to beat the sauce, and add the lemon juice and black pepper.
Beat the egg white until stiff and carefully fold it into sauce.
PANCAKE POWER
Throughout every stage of the Dukan Diet you’ll find a daily portion of oat bran. Oat bran is most deliciously whipped up into a Dukan pancake.
Stir 1.5 tbsp of oat bran with 1.5 tbsp of non-fat fromage frais, an egg and sweetener or salt, then cook for two minutes each side in a non-stick pan.
For a sweet treat, spread with Dukan ‘nutella’, made by blending 1 egg yolk, 1 tsp cocoa powder, 2 tbsp of sweetener and a little water. Or you can try this savoury variation:
SAVOURY PANCAKES
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| Savoury pancakes: An easy way to get your daily oat bran portion |
Serves 1
- 2 tbsp oat bran
- 1 tbsp virtually fat-free fat fromage frais
- 50g (1¾ oz) virtually fat-free quark
- 3 eggs, separated
- Herbs, to taste
- Salt and black pepper
For the filling (choose one):
- 175g (6oz) flaked tuna
- 200g (7oz) smoked salmon
- 150g (5½ oz) extra-lean ham
- 150g (5½ oz) extra-lean chopped meat
Mix together all ingredients for the pancake except the egg whites, until the mixture is smooth. Add herbs and season with salt and pepper. Mix in the filling with the stiffly beaten egg whites, pour into a warmed frying pan and cook over a medium heat. In the second cruise phase of the diet you can use the basic savoury pancake as a pizza base, then dry-fry a chopped onion, add 500g (1lb 2oz) chopped drained tomatoes, herbs, pepper and salt, and simmer for 10 minutes. Spread tomato mix over the base, scatter over 175g (6oz) canned tuna, 2 tbsp of capers and 6tsp of low-fat cream cheese. Bake at 190c/gas 5 for 25 minutes.
TEMPTING 'CRUISE PHASE' MEALS
Delicious recipes for the second protein and vegetable phase.
PRAWN SOUP WITH CORIANDER
Serves 4
- 2 low-salt chicken stock cubes
- 1 cucumber, peeled and thinly sliced
- 2 onions, thinly sliced
- 12 large Mediterranean prawns, shelled but tails left on
- 3 sprigs of parsley, very finely chopped
- 2 sprigs of coriander, very finely chopped
- 1 small chilli, very finely chopped
Bring 1.5 litres (2½ pints) water to the boil in a casserole dish and dissolve the stock cubes.
Add the cucumber, onion and prawns. When the stock comes to the boil again, cook for two minutes.
Sprinkle the herbs and tiny bits of chilli on top and serve hot.
CHICKEN WITH MUSHROOMS
Serves 4
- 600g (1¼ lb) button mushrooms
- 1 lemon
- Salt and black pepper
- 1 onion, chopped
- 800g (1lb 12oz) chicken breasts, cut into cubes
- 2 tomatoes, chopped
- 2 garlic cloves, chopped
- 250ml (9fl oz) low-salt chicken stock
Chop the ends off the mushroom stalks and thinly slice the mushrooms, then sprinkle a few drops of lemon juice over them to prevent them from turning black.
Put the mushrooms in a non-stick casserole dish. Season with salt and pepper, cover and cook over a gentle heat until all their water has evaporated. Drain and put to one side.
Brown the onion in a casserole dish in a little water. Add the chicken, tomato, mushrooms, garlic, chicken stock, salt and pepper. Cover and cook over a gentle heat for 20 minutes.
QUICK GAZPACHO
Serves 4
- 4 tomatoes
- 1 red pepper
- 1 green pepper
- 2 cucumbers, peeled, deseeded and cut
- Some mint
- Salt and black pepper
Poach the tomatoes in boiling water for 30 seconds, then peel and deseed them.
Grill the peppers for 10–15 minutes until charred all over. Place in a plastic bag and leave to cool, before peeling away the skin and seeds and cutting into chunks.
Blend the tomato, peppers and cucumber together with the mint in a blender. Season and serve chilled.
MEXICAN STEAK
Serves 1
- 250g (9oz) minced beef
- Salt and black pepper
- 2 pinches of Mexican spice mixture
- 3 drops of oil
- 2 medium tomatoes
Mix together the minced beef, salt, pepper and half the spice mixture and mould into small meatballs. Cook in a frying pan over a high heat.
Poach the tomatoes in boiling water for 30 seconds, then peel and finely chop.
In another frying pan, cook the tomato with the remaining Mexican spice mixture over a gentle heat until the sauce is smooth, then pour it over the meatballs and serve straight away.
HUNGARIAN MINCED STEAK
Serves 4
6 small shallots, chopped
- 1 red pepper, deseeded and diced
- 3 drops of oil
- 500g (1lb 2oz) lean (5% fat) minced beef
- 2 tbsp paprika
- 100ml (3½ fl oz) tomato passata
- Salt and black pepper
- 1 pinch of cayenne pepper
- ½ lemon
- 85g (3oz) virtually fat-free fromage frais
Fry the shallots and pepper over a low heat for five minutes.
Remove from the frying pan, then cook the minced beef for five minutes over a high heat.
Add paprika, tomato passata and fried shallots and pepper. Cook for another five minutes and season with salt, pepper and cayenne pepper.
Squeeze the lemon juice into the fromage frais. Stir this into the mince, away from the heat, then warm the sauce without allowing it to boil.
HERBY CHICKEN ROULADE
Serves 2
1 egg
- 50g (1¾ oz) pink radishes, chopped
- 2 shallots, chopped
- 50g (1¾ oz) cucumber, chopped
- 3–4 chives, chopped
- 3 sprigs of parsley, chopped
- 1 pinch of tarragon, chopped
- 250g (9oz) virtually fat-free fromage frais
- Salt and black pepper
- 4 slices of cooked chicken
- 1 tomato
- 4 cornichons (small gherkins)
Cook the egg for 10 minutes in boiling water until hard-boiled. Mix the radish with the shallots, cucumber, herbs and fromage frais and season with salt and pepper.
Spread this over the chicken slices and roll them up. Serve with half a tomato, half a hard-boiled egg and a couple of gherkins each.
SIN-FREE DESSERTS
A rich range of sweet treats makes sticking to the Dukan Diet easy, even on a pure-protein day.
CHEESECAKE
Serves 2
- 5 tbsp virtually fat-free fromage frais
- 2 tbsp cornflour
- 2 egg yolks
- 2 tbsp lemon juice
- 3 tbsp sweetener
- 5 egg whites
Beat the fromage frais, cornflour, egg yolks, lemon and sweetener until frothy.
Beat egg whites until stiff. Fold into fromage frais mixture and pour into a soufflé dish. Microwave on medium power for 12 minutes. Serve cold.
COOKIE
Serves 1
- 2 eggs, separated
- ½ tsp liquid sweetener
- 20 drops of vanilla extract
- 2 tbsp oat bran
Preheat the oven to 180c/350f/gas 4. Mix the egg yolks, sweetener, vanilla and oat bran.
Beat egg whites until very stiff and fold into the bran mixture, then pour into a flat baking tin.
Bake for 15 to 20 minutes.
MUFFINS
Serves 4
- 4 eggs, separated
- 8 tbsp oat bran
- 4 tbsp virtually fat-free fromage frais
- ½ tsp sweetener
- Flavouring of your choice (lemon, cinnamon, coffee)
Preheat the oven to 180c/350f/gas 4. Beat the egg whites until stiff. Mix the other ingredients, then gently fold in the stiffly beaten whites.
Pour into individual muffin cases and bake for 20 to 30 minutes.
FROMAGE FRAIS GATEAU
Serves 4
125g (4½ oz) virtually fat-free fromage frais
- 25g (1oz) cornflour
- 1 tsp yeast
- Grated zest of 1 lemon
- ½ tsp sweetener
- 2 egg yolks
- 4 egg whites
- 3 drops of oil
Preheat the oven to 200c/400f/gas 6. Mix together ingredients, bar the egg whites and oil. Fold the stiffly beaten egg whites into this mixture. Pour into oiled cake tin, cook for 30 minutes. Serve chilled.
ORANGE YOGHURT CAKE
Serves 2
3 eggs
- 150g (5½ oz) fat-free natural yoghurt
- ½ tsp sweetener
- 1 tsp orange extract
- 4 tbsp cornflour
- 2 tsp yeast
- 3 drops of oil
Preheat the oven to 180c/350f/gas 4. Beat the eggs with the yoghurt, add the sweetener, orange extract, cornflour and yeast. Pour into an oiled cake tin and bake for 45 minutes.
COFFEE CHOC MERINGUES
Makes approximately 12
3 egg whites
- 2 tsp cocoa powder
- 6 tbsp Aspartame
- 2 tsp very strong coffee
Preheat the oven to 150c/300f/gas 2. Beat the egg whites until very stiff.
Add cocoa to sweetener and sprinkle over egg whites.
Add the coffee and beat for 30 seconds. Spoon into small mounds on a baking tray and bake for 15 to 20 minutes.
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