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Proscuitto Wrapped Asparagus with Egg

Posted on August 22, 2013 by Sarah Jen in Appetizer, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Lunch Recipes, Dukan Pork Recipes, Dukan Side Dishes, Egg Recipes, Snacks, Under 100 calories, Veg and Protein No Comments
Proscuitto Wrapped Asparagus with Egg

We are having friends over for dinner this week and I want something special to serve to kick off the meal. One of my favorite restaurant starters is simple bacon wrapped asparagus and I love when they add a poached or fried egg on top. To recreate it at home, I decided to add proscuitto instead of bacon since it is lower in fat (ham or bacon would work as well) and top it with a nicely fried over easy egg. Makes a perfect starter or meal.

Proscuitto Wrapped Asparagus with Egg
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4
Serving Size: 1 bundle with 1 egg
Nutritional Info: 93 calories, 5g of fat, 4.8g of carbohydrates, 2.4g of fiber, 8.9g of protein

(more…)

Spicy Stuffed Cucumbers

Posted on August 21, 2013 by Sarah Jen in Appetizer, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Snacks, Under 100 calories, Veg and Protein, Vegetable Recipes No Comments
Spicy Stuffed Cucumbers

Today’s recipe is for one of my all time favorite healthy snacks. Quick and simply stuffed cucumbers with a spicy garlic yogurt sauce. For a heartier meal I like to add crab, salmon, tuna, or canned chicken to the yogurt mixture for added protein. These also make a great appetizer if you are looking for a Dukan friendly treat to bring to a get together.

Spicy Stuffed Cucumbers
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4
Serving Size: 5 cucumber slices
Nutritional Info: 54 calories, .3g of fat, 7.8g of carbohydrates, 1.1g of fiber, 6.7g of protein

Ingredients
2 cucumbers
3/4 cup nonfat Greek Yogurt
1 minced garlic clove
1/2 tsp. paprika
2 tsp. fresh chopped dill
1/2 tsp. chili powder or couple splashes hot sauce
Optional: Up to 1/2 cup crab, salmon, tuna, or canned chicken breast

Instructions
1. Mix together the yogurt, garlic, paprika, dill, and chili powder. Let refrigerate for at least 45 minutes.
2. Cut cucumbers into rounds and scoop out most of the inside using a spoon.
2. Fill each cucumber with yogurt mixture and tip with chili powder or paprika.

Miso Soup

Posted on August 19, 2013 by Sarah Jen in Appetizer, Asian Recipes, Dukan Diet Attack Phase, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Lunch Recipes, Soup, Under 100 calories No Comments
Miso Soup

According to a recent study, having a cup of vegetable or low calorie soup before a meal can be a great way to eat less and lower your overall caloric intake. However on Dukan, especially during the Attack phase, plain broth can get boring quickly. Miso soup is a great alternative and although some Dukan purists may shy away from it due to the soy content, in my opinion it is so low (only about 10 calories worth) that it won’t make an impact on weight loss of the success of the diet. Consider adding some shrimp, shredded chicken, or sliced vegetables as well to make it more filling.

Miso Soup
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 2
Serving Size: 1 cup
Nutritional Info: 68 calories, 2g of fat, 2g of carbohydrates, 1g of fiber, 8g of protein

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Chive Pancakes

Posted on August 16, 2013 by Sarah Jen in Appetizer, Dukan Diet Attack Phase, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Dinner Recipes, Dukan Lunch Recipes, Dukan Side Dishes, Egg Recipes, Under 100 calories No Comments
Chive Pancakes

Although I love a good breakfast pancake, sometimes there is nothing better than a savory pancake paired with your favorite grilled meats, smoked salmon, or light cheese. These simple chive pancakes are one of my favorites and incorporate the 2 tbsp. of oat bran you need daily.

Chive Pancakes
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 1
Serving Size: 2 pancakes
Nutritional Info: 124 calories, 5.1g of fat, 10g (from oat bran) of carbohydrates, .7g of fiber, 10g of protein

(more…)

Lime Granita

Posted on August 15, 2013 by Sarah Jen in Dukan Dessert Recipes, Dukan Diet Attack Phase, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Under 100 calories No Comments
Lime Granita

Completely eliminating dessert can be tricky for many people when they start out on Dukan. This is especially hard during the Attack phase when you are only eating protein. However this simple granita may be the trick to getting through the tough times. Using just lime juice, water, and Stevia – it works for any phase and only has 8 calories per serving. The whole recipe comes in under 32 calories. Consider making it with lime juice, lemon juice, or even coffee for different flavor combinations.

Dukan Lime Granita
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4
Serving Size: 1/4 recipe
Nutritional Info: 8 calories, 0g of fat, 2.1g of carbohydrates, 0g of fiber, 0g of protein

Ingredients
1/2 cup lime juice
1 tsp. lime zest
1 cup water
Stevia to taste (start with 1 tablespoon and move up)

Instructions
1. Combine the lime juice, lime zest, water, and Stevia in a bowl. Stir together well. Taste and adjust sweetness to your liking by adding more Stevia.
2. Pour the mixture into a large baking dish. It shouldn’t be more than one inch deep.
3. Place in the freezer. After one hour, remove and scrap with 1-2 forks to break up the ice.
4. Place back in the freezer and continuing scraping every 30-40 minutes until everything has turned to ice flakes.

Spicy Mussels

Posted on August 14, 2013 by Sarah Jen in Dukan Diet Attack Phase, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Dinner Recipes, Pure Protein, Seafood, Under 300 Calories No Comments
Spicy Mussels

Mussels are one of my favorite things to serve to a crowd since they are much less expensive than other shellfish. For this Asian inspired mussel recipe, the mussels are cooked in a simple broth with garlic, ginger, chiles, and fish sauce. The flavors are spicy, clean, and delicious.

Dukan Spicy Mussels
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4
Serving Size: 1/4 recipe
Nutritional Info: 263 calories, 6.8g of fat, 1g of carbohydrates, 1g of fiber, 20g of protein

Ingredients
2 shallots, sliced
1 inch ginger, sliced
4 garlic cloves, sliced
2 Thai chiles (or Serranos)
1 cup water
2 tbsp. fish sauce (or soy sauce)
2 lbs, cleaned mussels

Instructions
1. Add everything except the mussels to a large pot and bring to a summer. Let simmer for 5 minutes.
2. Add the mussels and cover immediately.
3. Steam for 5-7 minutes until mussels open up.

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Who is Behind Dr. Dukan Recipes

sarahHi! My name is Sarah and like many out there I have struggled for years to not just lose weight, but maintain my weight loss. After trying what feels like millions of diets, I finally found success with the Dr. Dukan Diet. For me the key was learning to make great recipes for every phase that I could both at the beginning of the diet in the Attack phase and now that I am in the stabilization. This site is to share my weight loss journey using the Dukan Diet and help others by sharing my favorite Dukan recipes.

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Should I Eat Oat Bran During Phase 3 of the Dukan Diet?
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