The Dukan Diet (27 page)

Baked Salmon Parcel
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 20 minutes

1. Preheat oven to 400°F.
   
2. Cover a baking sheet with a piece of aluminum foil large enough to enclose the fish.
   
3. Place the salmon steaks in a single layer on the foil-covered baking sheet and sprinkle with dill, lemon juice, salt, and pepper.
   
4. Add the onion and leek slices for flavoring; discard after cooking during the Attack diet stage.
   
5. Bring the edges of the foil up around the salmon to form a packet and tightly seal the seams to capture the liquid produced during cooking.
   
6. Bake for 20 minutes, or less, according to your taste. Serve immediately.
   

Mussels
Marinières

The French word
marinière
translates as “seaman-style.” In this simple style of preparation, the mussels are cooked with a little white wine, onions, and herbs
.

MAKES 2 SERVINGS; CAN BE DOUBLED TO MAKE 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 5 minutes

1. Place the cleaned mussels in a pot with a lid. Discard any shells that are open or broken and that do not close when tapped, and add the onion, parsley, garlic, thyme, bay leaf, wine, and pepper.
   
2. Cover the pot and cook over a high heat until the liquid comes to a boil.
   
3. Reduce the heat to a simmer and cook for about 4 to 5 minutes, until the mussels open. During cooking, shake the pot so the mussels can cook evenly. Discard any unopened mussels.
   
4. Place the mussels on a platter with the juice. Add salt to the juice and serve.
   

Crab-Stuffed Eggs
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 12 minutes (for the hard-boiled eggs)

1. In a large bowl, mix the mayonnaise with the crabmeat.
   
2. Cut the eggs in half lengthwise and scoop out the yolks. Save the yolks for another purpose, such as
   Oil-Free Mayonnaise
   .
   
3. Fill the egg whites with the crabmeat mixture. Serve immediately or cover and refrigerate until ready to serve.
   

Note: Crab can be replaced with prawns, shrimp, or tuna
.

Scallops Gratin
MAKES 4 SERVINGS
Preparation time: 25 minutes
Cooking time: 30 minutes

1. Preheat oven to 400°F.
   
2. Mash the hard-boiled eggs.
   
3. Place scallops, water, and vinegar in a saucepan and cook for 7 minutes over medium heat.
   
4. Discard any mussels that are open or broken and that do not close when tapped. Place the cleaned mussels in a lidded pot and add the wine.
   
5. Cover the pot and cook over high heat until the liquid comes to a boil. Reduce the heat to a simmer and cook for about 4 to 5 minutes, until the mussels open. During cooking, shake the pot so the mussels can cook evenly. Discard any unopened mussels. Strain the liquid from the mussels and save. Remove the mussels from their shells.
   
6. Mix together the hard-boiled eggs, chopped shallots, parsley, shelled mussels, and shrimp.
   
7. Cut the scallops into large cubes and add them to the mixture.
   
8. Add half of the reserved mussel juice to the mixture.
   
9. Put the mixture in four 6-ounce ramekins.
   
10. Place the ramekins on a sheet tray and bake for 15 minutes.
    

Shrimp with Mayonnaise

MAKES 2 SERVINGS; CAN BE DOUBLED TO MAKE 4 SERVINGS
Preparation time: 15 minutes, plus 20 minutes for the shrimp to cool
Cooking time: 5 minutes

1. Fill a large pot with water and bring to a boil. Place the shrimp in boiling water with the vinegar and cook until pink, about 5 minutes.
   
2. Let shrimp cool in the cooking water for 20 minutes.
   
3. Drain and serve with the mayonnaise.
   

Shrimp Sautéed in Herbs
MAKES 2 SERVINGS; CAN BE DOUBLED TO MAKE 4 SERVINGS
Preparation time: 10 minutes
Cooking time: 5 minutes

1. Heat a nonstick frying pan on medium heat and add the shrimp, garlic, parsley, and white wine.
   
2. Sauté over medium high heat until the shrimp are pink, about 5 minutes. Serve with fresh lemon.
   

Note: During the Cruise phase, add vegetables such as mushrooms, asparagus tips, or tomatoes
.

Bouillabaisse
MAKES 4 TO 6 SERVINGS
Preparation time: 15 minutes
Cooking time: 45 minutes

1. In a large pot over medium low heat, cook leeks, onions, tomatoes, garlic, parsley, fennel, fish bouillon cube, 1 cup water, bay leaves, thyme, basil, salt, and pepper for 15 minutes.
   
2. Add 12 cups of boiling water and simmer for an additional 15 minutes.
   
3. Take the pot off the heat and remove the fennel stalks.
   
4. Strain the mixture through a colander lined with cheesecloth. Save the fish broth and place in a pot.
   
5. Add the saffron to the fish broth. Season to taste with salt and pepper.
   
6. Bring the fish broth to a boil. Reduce the heat to a simmer and poach the fish in the broth, starting first with the firm-fleshed pieces, for about 6 minutes. Remove the fish and set aside.
   
7. Poach the shellfish in the fish broth until cooked, about 5 minutes. Place everything in a large serving bowl and serve hot.
   

Note: When serving, do not forget to provide plenty of napkins and extra bowls for the shells
.

Desserts

Coffee, Vanilla, or Chocolate Crème
MAKES 4 SERVINGS
Preparation time: 10 minutes plus a minimum of 3 hours chilling time
Cooking time: 10 minutes

1. Mix the egg yolks with the cornstarch and beat until smooth.
   
2. Pour the milk into a saucepan and add the flavoring.
   
3. Warm the milk over low heat just to the boiling point. Remove from the heat.
   
4. Add the warmed milk mixture to the egg yolks and cornstarch mixture and beat until incorporated.
   
5. Pour the mixture into the saucepan and place over low heat, stirring constantly with a wooden spoon until the mixture thickens and coats the back of the spoon, about 4 to 5 minutes. Remove from the heat as soon as this occurs.
   
6. If desired, add sweetener to taste.
   
7. Pour the crème into a large dish or 4 individual 4-ounce ramekins.
   
8. Cover the crème and place in the refrigerator for at least 3 hours. Serve very cold.
   

Note: This recipe can be made into ice cream: let the mixture chill and follow the manufacturer’s instructions for your specific ice cream maker
.

Custard
MAKES 6 SERVINGS
Preparation time: 20 minutes plus a minimum of 2 hours 30 minutes chilling time
Cooking time: 35 minutes

1. Preheat oven to 300°F.
   
2. In a large heatproof bowl, beat the eggs until smooth.
   
3. Pour the milk into a medium saucepan. Scrape out the inside of the vanilla pod and add the seeds and the bean to the milk.
   
4. Over low heat, heat the milk until small bubbles appear around the edge of the pan. Do not let the milk boil.
   
5. Remove the vanilla pod and slowly pour the hot milk over the eggs, stirring constantly.
   
6. Add the vanilla extract and 1 teaspoon ground nutmeg.
   
7. Pour the mixture into 6 individual ramekins.
   
8. Sprinkle each with additional grated nutmeg.
   
9. Place the ramekins in a large baking pan and fill the pan with boiling water three-quarters of the way up the sides of the ramekins.
   
10. Bake for 30 to 35 minutes.
    
11. Allow the custards to cool in the pan for 30 minutes and place in the refrigerator covered for 2 hours before serving.
    

Dukan Floating Island
MAKES 4 SERVINGS
Preparation time: 15 minutes plus a minimum of 3 hours chilling time
Cooking time: 15 minutes

1. In a mixing bowl, beat the egg whites until they form soft but firm peaks.
   
2. In a saucepan, bring the milk and the vanilla pod to a gentle boil.
   
3. With a ladle, carefully spoon out 4 to 6 snowball-size portions of the egg whites and drop them into the hot milk. They will swell up.
   
4. Turn them over in the warm milk, remove them, with a slotted spoon, and let them drain on a plate.
   
5. Beat the egg yolks and gradually whisk in the warm milk and vanilla mixture.
   
6. Put the egg yolk and milk mixture back in the saucepan over low heat, stirring constantly.
   
7. When the mixture starts to thicken and the custard coats the back of a wooden spoon, quickly remove it from the heat or it will curdle.
   
8. Sweeten to taste.
   
9. Put the mixture in a glass bowl and let it cool for 10 minutes. Place the egg white snowballs delicately on the surface.
   
10. Cover and refrigerate for 3 hours and serve chilled.
    

Note: When beating the egg whites, you can use a dash of cream of tartar to make it easier to form soft peaks
.

Vegetable Recipes

Cauliflower Gratin
MAKES 4 SERVINGS
Preparation time: 20 minutes
Cooking time: 30 minutes

1. Preheat oven to 350°F.
   
2. Place cauliflower in a large pot and bring to a boil. Cover, reduce heat to a simmer, and cook for 5 minutes. Drain cauliflower and purée in a food processor until the consistency of mashed potatoes.
   
3. Heat a large heavy-bottomed skillet over medium heat and cook the ground beef until browned, about 5 minutes. Drain off any excess fat. Season with salt and pepper.
   
4. Place the browned ground beef into an ovenproof baking dish and top with the onion, garlic, and parsley. Top with the cauliflower purée.
   
5. Sprinkle the cauliflower purée with fat-free shredded cheddar cheese and bake for 20 minutes.
   

Mushroom Fricassee
MAKES 4 SERVINGS AS A SIDE DISH
Preparation time: 15 minutes
Cooking time: 20 minutes

1. In a nonstick frying pan over medium heat, cook the chopped onions in the broth until they are caramel colored.
   
2. Add the mushrooms to the pan and cook slowly over low heat, uncovered, for 10 minutes.
   
3. Add garlic, parsley, salt, and pepper.
   

Stuffed Mushrooms
MAKES 20 HORS D’OEUVRES OR CAN BE SERVED AS AN APPETIZER
Preparation time: 25 minutes
Cooking time: 40 minutes