The Dukan Diet (28 page)

1. Preheat oven to 400°F.
   
2. Remove the stems from the mushrooms and reserve. Most portobellos that you buy are very clean, but if the mushrooms are at all dirty, brush them with a small kitchen brush or paper towel to remove the dirt.
   
3. Chop the stems of the mushrooms, place in a large bowl, and add the garlic, parsley, nonfat milk, salt, and pepper.
   
4. Cook this stem mixture in a nonstick frying pan on medium heat for about 10 minutes.
   
5. Meanwhile, bake the mushroom caps stem side down for 10 minutes.
   
6. Fill the hollow mushroom caps with the cooked stuffing and return them to the oven to bake for 20 minutes.
   

Note: This recipe can be easily halved or quartered
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Spinach with White Sauce
This recipe is good served with hard-boiled eggs cut into halves, or with meat or poultry
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MAKES 6 SERVINGS AS A SIDE DISH
Preparation time: 20 minutes
Cooking time: 30 minutes

1. Preheat oven to 350°F.
   
2. Bring the water to boil in a large pot and cook the spinach for 5 minutes.
   
3. Drain the spinach completely and crush the leaves with a slotted spoon.
   
4. Put the spinach in an ovenproof dish, pour the White Sauce over the spinach, and bake for 20 minutes.
   

Cucumbers—Served Hot or Cold
To prepare hot
MAKES 4 SERVINGS AS SIDE DISH; MAKES 2 SERVINGS AS AN APPETIZER
Preparation time: 15 minutes
Cooking time: 10 minutes

1. Put the peeled and sliced cucumbers in a saucepan and cover with water.
   
2. Add the vinegar and cook for 10 minutes over high heat.
   
3. Add salt to taste.
   
4. Drain the cucumbers and serve with the White Sauce.
   

To prepare cold
MAKES 4 SERVINGS AS SIDE DISH; MAKES 2 SERVINGS AS AN APPETIZER
Preparation time: 15 minutes, plus 1 hour for the cucumbers to drain

1. Cut the cucumbers in half lengthwise. Scrape out the seeds with a spoon.
   
2. Slice the cucumbers and place in a colander to drain for an hour.
   
3. In a medium-size bowl, thoroughly mix the fat-free sour cream, the Dijon mustard, and the minced garlic. Serve the sour cream sauce with the cucumbers.
   

Green Cabbage Gratin
MAKES 4 SERVINGS
Preparation time: 25 minutes
Cooking time: 30 minutes

1. Preheat oven to 375°F.
   
2. Bring a large pot of water to a boil and add the cabbage.
   
3. Cook for 5 minutes on high heat.
   
4. Add salt and drain the cabbage.
   
5. Place the cabbage in a baking dish and stir in the White Sauce.
   
6. Beat the egg and pour it over the cabbage.
   
7. Bake uncovered for 25 minutes until the top is golden brown.
   

Note: You can substitute endive for cabbage in this recipe
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Butternut Squash Soup
MAKES 10 TO 12 SERVINGS
Preparation time: 30 minutes
Cooking time: 30 minutes

1. Put the squash, onion, apple, and chicken broth in a large pot and cook for 20 to 30 minutes, until the squash is very soft.
   
2. Purée the soup in batches in a blender and return to the pot.
   
3. Add the salt, pepper, and curry powder and mix in the sour cream or yogurt until thoroughly combined.
   

Note: This soup can be served hot or cold. If reheating, do not allow the soup to boil
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Miracle Soup
This soup is extremely filling and is highly recommended for people who arrive home starving after a long day at work because they only ate a tiny lunch or skipped lunch altogether. For those of you who can’t resist snacking on something right away, try one bowl of this soup, served hot, and you will find that these cravings disappear and that you are able to comfortably wait for your dinner without overeating
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MAKES 8 TO 10 SERVINGS
Preparation time: 25 minutes
Cooking time: 20 minutes

1. Put the prepared garlic, onions, cabbage, carrots, green peppers, celery, and tomatoes in a soup pot and cover with water.
   
2. Add the beef and chicken bouillon cubes.
   
3. Bring the soup to a boil and continue cooking at a boil for 10 minutes. Reduce the heat to a simmer and continue cooking until the vegetables are tender, about 10 additional minutes.
   

Note: The soup will keep, covered, in the refrigerator for 3 days
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Zucchini Velouté

Velouté
means “velvety,” a perfect description for this smooth and velvety puréed soup
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MAKES 6 TO 8 SERVINGS
Preparation time: 20 minutes
Cooking time: 20 to 30 minutes

1. Place the zucchini, onion, carrot, and turnip in a large pot and cover with the beef broth.
   
2. Bring the broth to a simmer and cook for 20 to 30 minutes.
   
3. Pour the soup into a blender and purée until smooth, about 1 minute. Serve hot.
   

Protein + Vegetable Recipes

Herbed Chicken Salad
MAKES 2 SERVINGS
Preparation time: 25 minutes
Cooking time: 10 minutes

1. Place chicken breast and chicken broth in a small skillet with a lid. Bring to a boil, reduce heat to a simmer, cover, and cook for 10 minutes. Remove chicken from poaching liquid, let cool, and cut into strips.
   
2. In a large bowl, mix together the yogurt, garlic, mustard, parsley, chives, salt, and pepper.
   
3. Add the cubed mushrooms and radishes, the chicken, and the pickles and mix until combined. Refrigerate until served.
   

Three-Pepper Tuna
MAKES 4 SERVINGS
Preparation time: 35 minutes, plus 2 to 3 hours for marinating
Cooking time: 25 minutes

1. Place the peppers under a preheated broiler for 5 minutes, remove from the broiler, and immediately place in a plastic bag for 10 minutes to facilitate peeling.
   
2. When the peppers are cool, peel, remove the seeds, and cut into strips.
   
3. Heat a heavy-bottomed skillet over medium heat. Add the teaspoon of oil to the skillet and then wipe the skillet with a paper towel. Add the peppers and cook until the peppers are tender, about 5 to 10 minutes. Add a little water to the bottom of the pan if the peppers begin to stick.
   
4. Place the tuna steaks in a steamer over 1 inch of boiling water and cover. Cook for 10 to 15 minutes. Place the tuna in a nonreactive bowl or platter and season with salt and white pepper. Allow it to cool for 30 minutes.
   
5. Mix together the lemon juice, garlic, and pepper strips and set aside.
   
6. When the tuna is cool, mix the tuna and the pepper mixture together and marinate in the refrigerator for 2 to 3 hours. Turn the tuna regularly while it is marinating. Serve cold.
   

Turgloff Beef Kebabs
MAKES 4 SERVINGS
Preparation time: 25 minutes
Cooking time: 25 minutes

1. Make the tomato sauce: Place the tomatoes and garlic in a frying pan and bring to a simmer. Cook for 15 minutes.
   
2. Season the tomato sauce with salt and pepper to taste. Set aside.
   
3. Place the beef, peppers, and onions on kebab skewers and grill or broil for about 10 minutes, turning once.
   
4. Remove the beef and vegetables from the skewers, sprinkle with lemon juice, and add some celery salt.
   
5. Top the kebabs with the tomato sauce.
   
6. Adjust the seasoning and garnish with chopped parsley.
   

Chicken Marengo
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 40 minutes

1. In a nonstick frying pan with a lid, place the sliced onions to cover the bottom and add the chicken broth. Simmer until the onions are golden, about 10 minutes.
   
2. Add the chopped tomatoes, thyme, pepper, and salt.
   
3. Place the chicken on the onions and add the wine. Cover and allow to cook over low heat for 20 minutes.
   
4. Add the sliced mushrooms and cook for an additional 10 minutes.
   
5. Remove the chicken and set aside. Reduce the excess liquid by rapidly boiling the pan juices uncovered for a few seconds.
   
6. Pour the pan juices over the chicken and serve.
   

Mushroom Frittata
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 40 minutes

1. Preheat oven to 350°F.
   
2. In nonstick frying pan, sauté the sliced mushrooms and chopped onions for 10 minutes on medium heat.
   
3. Beat the eggs and add the mushrooms and onions, plus salt and pepper to taste. Pour the mixture into a deep baking dish.
   
4. Bake covered with foil for 30 minutes.
   

Dukan Chicken and Herb Omelet Sandwich
This recipe is a fun way to use leftover cooked chicken
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MAKES 1 SERVING
Preparation time: 20 minutes
Cooking time: 10 minutes

1. In a small bowl, thoroughly mix the oat bran, wheat bran, baking powder, yogurt, 1 whole egg, and the chopped parsley.
   
2. Place in a 10 × 12-inch microwave-safe dish and microwave on High 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. In a medium-size bowl, beat the remaining egg, the egg white, and herbs.
   
5. Heat a small nonstick frying pan over medium heat. Pour the egg mixture into the hot pan and cook without stirring, shaking the pan occasionally until you have an egg “pancake.”
   
6. Fold over the four edges of the “pancake” to make a rectangle.
   
7. Spread each slice of bread with the cream cheese.
   
8. Assemble the sandwich by putting the chopped chicken on one slice of bread. Top with the omelet and cover with the second slice of bread.
   

Dukan Hamburger
MAKES 1 SERVING
Preparation time: 20 minutes
Cooking time: 10 minutes