Shrimp Fajitas

Posted on June 3, 2013 by Sarah Jen in Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Dinner Recipes, Dukan Lunch Recipes, Dukan Mexican Recipes, Seafood, Under 200 Calories, Veg and Protein No Comments

This week shrimp were on sale at my local market so I decided to stock up. Normally during pure protein days or the Attack Phase I love to have shrimp around to eat plain since they are low in calories and high in protein. However during Vegetable and Protein Days, this is probably my favorite way to eat shrimp. I usually serve mine up with some cauliflower rice or wrapped in lettuce or cabbage.

Dukan Diet Shrimp Fajitas
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase, Veg and Protein
Servings: 2
Serving Size: 1/4 recipe
Nutritional Information: 282.9 calories, 4.2 g of fat, 12 g of carbohydrates, 2.5 g of fiber, 47.6 g of protein

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Garlic Clams

Posted on May 28, 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

This weekend I wanted to celebrate Memorial Day by digging into some shellfish. This recipe is a traditional French preparation for shellfish using garlic and onions to flavor the broth. Normally the recipe would also call for white wine, which we are going to replace with water and lemon juice to for the needs of the Dukan Diet. It can also be made in under 10 minutes, which is a great added bonus.

Dukan Garlic Clams
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings:4
Serving Size: 1/2 pound
Nutritional Info: varies based on shellfish used, around 290 calories

Ingredients
3/4 cup water
4 tbsp. lemon juice
1 onion, minced
3 garlic cloves, minced
3 garlic cloves, whole
1 tsp. dried thyme (1 tbsp. fresh)
1 lb. clams, cleaned
Salt and pepper to taste

Instructions
1. Heat a skillet with a cover or Dutch oven over medium heat. Spray with cooking spray and add the onion, garlic, and thyme and cook for 5 minutes.

2. Add the water, lemon juice, salt, pepper, and shellfish. Cover and cook for 6-9 minutes or until shells open up and fish is cooked through.

Oat Bran Crackers

Posted on May 23, 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 Lunch Recipes, Dukan Side Dishes, Snacks, Under 100 calories No Comments

Carbs and crunch are something many people miss while dieting. Luckily using oat bran there are lots of ways to create your favorite “carb” recipes in new ways. This simple recipe will help you make a crispy, crunchy cracker. Just make sure to be careful with the portion size depending on what phase you are on in the diet. There is 1/2 tbsp. of oat bran per cracker so adjust the portion size to fit your daily oat bran allowance. These are terrific topped with your favorite protein or light dairy.

Dukan Slow Cooker Rotisserie Chicken
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings:4
Serving Size: 8 crackers
Nutritional Info: 62.2 calories, 3.9g of fat, 7.6g carbohydrates, 2.2g dietary fiber, 3.1g of protein

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Crockpot Rotisserie Chicken

Posted on May 21, 2013 by Sarah Jen in Dukan Chicken Recipes, Dukan Diet Attack Phase, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Slow Cooker Recipes, Pure Protein No Comments

Rotisserie Chicken is a constant for most folks following the Dukan Diet or any low carbohydrate diet for that matter. However buying rotisserie chickens can get expensive so why not make them at home in your crockpot? Simply season up the chicken any way you like, place it in the slow cooker, and hours later you have perfectly tender chicken. Want crispy skin> Just place it in a hot oven before serving.

Dukan Slow Cooker Rotisserie Chicken
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings:varies
Serving Size: varies
Nutritional Info: varies per piece

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Baked Lemon Chicken Legs

Posted on May 3, 2013 by Sarah Jen in Dukan Chicken Recipes, Dukan Diet Attack Phase, Dukan Diet Consolidation Phase, Dukan Diet Cruise Phase, Dukan Diet Recipes, Dukan Diet Stabilization Phase, Dukan Dinner Recipes No Comments

I am always on the lookout for new ways to enjoy chicken since I tend to eat plain grilled chicken breasts a lot. This recipe for chicken leg quarters utilizes the most flavorful and moist pieces of the chicken (and also cheapest!) and slow roasts them with lemon, garlic, and spices. Taste great warm right out of the oven and shredded as leftovers.

Dukan Baked Lemon Chicken Legs
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4 servings
Serving Size: 1 chicken leg quarter
Nutritional Info: varies based on size and if you leave the skin on
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Curried Ground Beef

Posted on May 2, 2013 by Sarah Jen in Dukan Beef Recipes, 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, Under 200 Calories No Comments

For most people, myself included, the Attack phase is one of the most difficult since the food you can eat is extremely limited. Similarly all protein days can also be difficult. For me one of the things that helped the most was always have food stocked in the fridge that worked for the diet. One of those was ground beef. This ground beef is jazzed up with simple curry spices to make it more exciting and offer your taste buds a change.

Dukan Italian Flank Steak Pinwheels
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4 servings
Serving Size: 1/4 recipe
Nutritional Info: 140 calories, 5.4g of fat, 0g carbohydrates, 0g dietary fiber, 21.6g of protein
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