Post by shellie on Mar 29, 2014 11:15:18 GMT
I just thought rather than block the normal recipe thread with Dukan Friendly Recipes, I'd start a separate thread of recipes I've tried or am planning to try.
Tostadas (like little cheese crackers I think) (PP)
1 egg white
60g fat free cream cheese (or 2 Laughing Cow Lights)
2 Tblsp cornflour
1 tsp baking powder
1 pinch of salt
Optional : add any flavouring you like : oregano, rosemary, garlic, etc
Beat the egg white, cream cheese, cornflour and salt together with an electric mixer.
Add the baking powder last.
Let it stand for a few minutes, it thickens up.
Put dabs on a baking sheet, bake 180C 25 minutes.
JELLY/MOUSSE/BLOCK DESSERT (PP)
Mix 1 packet diet jelly with 300ml hot water. Let cool.
Stir in 200ml plain yoghurt Let it set. It will be firmer than jelly and have a creamier taste. More filling than jelly.
Or stir 200ml yoghurt into the cooled jelly & whip up in a blender so it is fluffy, put into 2 bowls & chill immediately. This will be more like a traditional flummery/mousse. If you put in the freezer for a while can eat immediately.
To make a FRUIT TINGLE version substitute soda water for the cold water.
So mix 1 packet diet jelly with 150ml hot water, let cool, add 200ml yoghurt & mix, then 100 to 150ml soda water.
Pour into bowls & chill
Also thinking if you use Gelatine with Yoghurt and Chocolate Powder then it could be like Chocolate Mousse.
Grilled Stuffed Mushrooms (PV)
4 x Large field mushrooms
approx 4 x tbsp low fat cottage cheese
small bunch of fresh parsley, basil or whatever herbs you have on hand
1/4 red onion finely diced
1 garlic clove crushed/finely sliced
1/2 lemon
ground black pepper
Turn on grill.
Remove stems from mushrooms, finely dice the stems. Place stems into a small bowl, add cottage cheese, herbs, garlic, onion, squeeze of lemon and seasoning. Mix altogerther. Place mushrooms on baking tray, spoon mixture into mushroom caps. Place into grill for about 15min, can be shorter or longer, til cheese looks golden.
OR You can also bake them at 180degrees (fan forced) for 15-20min.
Can also try adding chopped up tomatoes in cottage cheese mixture. Great as a side dish with steak and spinach salad.
Curried Egg (PP)
1 boiled egg
1 tbsp low fat cottage cheese
1 tspn dijon mustard (check has no sugar in ingredients- the cheaper brands usually do!)
1 tspn curry powder (I use the cheap black and gold brand, again check your's doesn't contain sugar)
pinch ground black pepper
optional:
fresh parsley
some red onion finely diced
Mash boiled egg with fork in small bowl. Mix all remaining ingredients with the egg. Taste and add more pepper/curry powder if desired.
Can spread it over your galette, top with more parsley, and roll it up!
Prawn and Chicken Soup (PP without veg) or (PV with veg)
Ingredients for prawn / chicken balls
150g prawns
300g chicken mince
4 shallots, finely chopped
2 teaspoons soy sauce
1 teaspoon grated ginger
Chicken broth
1.5 litre chicken stock
2 cups water
2 tablespoons soy sauce
3cm ginger, peel and finely sliced
150g shitake mushrooms (optional)
Carrots, julienne (optional)
Wombok cabbage, shredded (optional)
Bok choy, roughly shredded (optional)
Method
1. Combine chicken & prawn ball ingredients, form into small balls and bake on baking paper on a tray in oven until firm and browned.
2. Place the stock, water, ginger and soy sauce in a put and bring to boil.
3. Reduce heat to low.
4. Add carrots and or vegetables of choice to stock mixture and simmer.
5. Add balls and simmer gently for a few mins
Salmon Roulade (PP)
2 eggs, separated (2 yolks only)
400g of cottage cheese and ricotta mix
1/3 cup corn flour
2 tsp baking powder
Herbs
400g can pink or red salmon
4 shallots chopped
60g extra light cream cheese
1/2 chopped onion
Grease a swiss roll tin (base measures 25cm x 30cm) and line with greaseproof paper. Preheat oven to 200C.
Blend egg yolks, cheese mix, baking powder and corn flour and herbs.
Beat egg whites in a larger bowl than required until soft peaks form. Fold lightly the spinach mixture lightly into the beaten egg whites.
Pour mixture into prepared tin. Bake in a hot oven for 12-15 minutes or until puffed and golden brown.
Remove from oven and turn onto a wire rack covered with a tea towel.
Allow to cool slightly. Remove the lining paper carefully.
For the filling, combine the salmon, shallots, cream cheese and onion and mix well. Spread over egg base.
Holding the tea towel with both hands, gently roll the roulade
Moist Vanilla Cake (more like custard tarts) (PP)
DO NOT TURN ON YOUR OVEN YET!!
6 Tablespoons oat bran
6 Tablespoons skim milk powder
3 Tablespoons splenda/sweetener of choice
3 Tablespoons quark/fat-free fromage frais/fat-free natural yoghurt (I have yoghurt)
3 eggs (give them a whisk first)
1 tub fat-free vanilla yoghurt (or 175g if scooping from a big tub)
1 Teaspoon baking powder
1 Teaspoon vanilla essence/extract
Mix it all together in a bowl. I used a muffin tin and made 6 (they don't puff up like muffins but use your own judgement) which makes it easier to keep track of your oat-bran!
Put the tray into a COLD oven and back at 180C (Gas 4) for 35-40 mins.
Leave them to sit for a while, turn them out to cool
If you aren't domestically challenged and feel comfortable "playing" with a recipe, you can apparently change the flavour by using different flavoured yoghurts and essences.
Chocolate Fudge (PP)
3 tblsp chocolate powder
1/2 egg yolk
4 level tblsps skim milk
8 level tblsps skim milk powder
2 tblsps Splenda
8 drops vanilla essence
Mix all the ingredients together in a bowl, add only enough milk so that you can mix easily.
When done pour into a square container (about 15cm square). Refrigerate for several hours
San Choy Bao - serves 4 (PV)
Ingredients:
500g Turkey mince (or other lean meat)
1 small onion, finely chopped
1/2 red capsicum, finely diced
1 large red chilli, dinely chopped
Handful of bean sprouts, chopped
Bunch coriander (stems and leaves)
1 clove garlic, crushed
1 tsp grated ginger
2 Tbs oat bran
2 Tbs soy sauce
1/4 cup water
In a large non-stick frying pan, cook the the garlic, onion, ginger, capsicum, chilli and coriander stems over medium heat until soft (about 2 mins) then add the turkey mince and cook until brown (about 5 mins). Make sure you stir continually and break up any lumps for a finer consistency. Mix the oat bran, soy sauce and water and add to the mince mixture, simmer until thickened (if too thick or dry add more water). At the end of cooking, add the coriander leaves and bean sprouts and stir through.
Serve in lettuce leaves topped with fresh sliced chili and coriander leaves.
JELLY JUMBLE (PP)
Mix sachet of diet jelly with 250 ml boiling water & dissolve
Add 150 ml cold water, put in fridge until set
Once set whisk up with fork
Add 3-4 heaped tsp no fat vanilla yoghurt, mix well (I have Nestle Soleil Diet)
Put in freezer until set hard
Partly thaw in microwave for 45 secs (not sure about this instruction)
Should be mostly frozen but able to eat with spoon
.
Tostadas (like little cheese crackers I think) (PP)
1 egg white
60g fat free cream cheese (or 2 Laughing Cow Lights)
2 Tblsp cornflour
1 tsp baking powder
1 pinch of salt
Optional : add any flavouring you like : oregano, rosemary, garlic, etc
Beat the egg white, cream cheese, cornflour and salt together with an electric mixer.
Add the baking powder last.
Let it stand for a few minutes, it thickens up.
Put dabs on a baking sheet, bake 180C 25 minutes.
JELLY/MOUSSE/BLOCK DESSERT (PP)
Mix 1 packet diet jelly with 300ml hot water. Let cool.
Stir in 200ml plain yoghurt Let it set. It will be firmer than jelly and have a creamier taste. More filling than jelly.
Or stir 200ml yoghurt into the cooled jelly & whip up in a blender so it is fluffy, put into 2 bowls & chill immediately. This will be more like a traditional flummery/mousse. If you put in the freezer for a while can eat immediately.
To make a FRUIT TINGLE version substitute soda water for the cold water.
So mix 1 packet diet jelly with 150ml hot water, let cool, add 200ml yoghurt & mix, then 100 to 150ml soda water.
Pour into bowls & chill
Also thinking if you use Gelatine with Yoghurt and Chocolate Powder then it could be like Chocolate Mousse.
Grilled Stuffed Mushrooms (PV)
4 x Large field mushrooms
approx 4 x tbsp low fat cottage cheese
small bunch of fresh parsley, basil or whatever herbs you have on hand
1/4 red onion finely diced
1 garlic clove crushed/finely sliced
1/2 lemon
ground black pepper
Turn on grill.
Remove stems from mushrooms, finely dice the stems. Place stems into a small bowl, add cottage cheese, herbs, garlic, onion, squeeze of lemon and seasoning. Mix altogerther. Place mushrooms on baking tray, spoon mixture into mushroom caps. Place into grill for about 15min, can be shorter or longer, til cheese looks golden.
OR You can also bake them at 180degrees (fan forced) for 15-20min.
Can also try adding chopped up tomatoes in cottage cheese mixture. Great as a side dish with steak and spinach salad.
Curried Egg (PP)
1 boiled egg
1 tbsp low fat cottage cheese
1 tspn dijon mustard (check has no sugar in ingredients- the cheaper brands usually do!)
1 tspn curry powder (I use the cheap black and gold brand, again check your's doesn't contain sugar)
pinch ground black pepper
optional:
fresh parsley
some red onion finely diced
Mash boiled egg with fork in small bowl. Mix all remaining ingredients with the egg. Taste and add more pepper/curry powder if desired.
Can spread it over your galette, top with more parsley, and roll it up!
Prawn and Chicken Soup (PP without veg) or (PV with veg)
Ingredients for prawn / chicken balls
150g prawns
300g chicken mince
4 shallots, finely chopped
2 teaspoons soy sauce
1 teaspoon grated ginger
Chicken broth
1.5 litre chicken stock
2 cups water
2 tablespoons soy sauce
3cm ginger, peel and finely sliced
150g shitake mushrooms (optional)
Carrots, julienne (optional)
Wombok cabbage, shredded (optional)
Bok choy, roughly shredded (optional)
Method
1. Combine chicken & prawn ball ingredients, form into small balls and bake on baking paper on a tray in oven until firm and browned.
2. Place the stock, water, ginger and soy sauce in a put and bring to boil.
3. Reduce heat to low.
4. Add carrots and or vegetables of choice to stock mixture and simmer.
5. Add balls and simmer gently for a few mins
Salmon Roulade (PP)
2 eggs, separated (2 yolks only)
400g of cottage cheese and ricotta mix
1/3 cup corn flour
2 tsp baking powder
Herbs
400g can pink or red salmon
4 shallots chopped
60g extra light cream cheese
1/2 chopped onion
Grease a swiss roll tin (base measures 25cm x 30cm) and line with greaseproof paper. Preheat oven to 200C.
Blend egg yolks, cheese mix, baking powder and corn flour and herbs.
Beat egg whites in a larger bowl than required until soft peaks form. Fold lightly the spinach mixture lightly into the beaten egg whites.
Pour mixture into prepared tin. Bake in a hot oven for 12-15 minutes or until puffed and golden brown.
Remove from oven and turn onto a wire rack covered with a tea towel.
Allow to cool slightly. Remove the lining paper carefully.
For the filling, combine the salmon, shallots, cream cheese and onion and mix well. Spread over egg base.
Holding the tea towel with both hands, gently roll the roulade
Moist Vanilla Cake (more like custard tarts) (PP)
DO NOT TURN ON YOUR OVEN YET!!
6 Tablespoons oat bran
6 Tablespoons skim milk powder
3 Tablespoons splenda/sweetener of choice
3 Tablespoons quark/fat-free fromage frais/fat-free natural yoghurt (I have yoghurt)
3 eggs (give them a whisk first)
1 tub fat-free vanilla yoghurt (or 175g if scooping from a big tub)
1 Teaspoon baking powder
1 Teaspoon vanilla essence/extract
Mix it all together in a bowl. I used a muffin tin and made 6 (they don't puff up like muffins but use your own judgement) which makes it easier to keep track of your oat-bran!
Put the tray into a COLD oven and back at 180C (Gas 4) for 35-40 mins.
Leave them to sit for a while, turn them out to cool
If you aren't domestically challenged and feel comfortable "playing" with a recipe, you can apparently change the flavour by using different flavoured yoghurts and essences.
Chocolate Fudge (PP)
3 tblsp chocolate powder
1/2 egg yolk
4 level tblsps skim milk
8 level tblsps skim milk powder
2 tblsps Splenda
8 drops vanilla essence
Mix all the ingredients together in a bowl, add only enough milk so that you can mix easily.
When done pour into a square container (about 15cm square). Refrigerate for several hours
San Choy Bao - serves 4 (PV)
Ingredients:
500g Turkey mince (or other lean meat)
1 small onion, finely chopped
1/2 red capsicum, finely diced
1 large red chilli, dinely chopped
Handful of bean sprouts, chopped
Bunch coriander (stems and leaves)
1 clove garlic, crushed
1 tsp grated ginger
2 Tbs oat bran
2 Tbs soy sauce
1/4 cup water
In a large non-stick frying pan, cook the the garlic, onion, ginger, capsicum, chilli and coriander stems over medium heat until soft (about 2 mins) then add the turkey mince and cook until brown (about 5 mins). Make sure you stir continually and break up any lumps for a finer consistency. Mix the oat bran, soy sauce and water and add to the mince mixture, simmer until thickened (if too thick or dry add more water). At the end of cooking, add the coriander leaves and bean sprouts and stir through.
Serve in lettuce leaves topped with fresh sliced chili and coriander leaves.
JELLY JUMBLE (PP)
Mix sachet of diet jelly with 250 ml boiling water & dissolve
Add 150 ml cold water, put in fridge until set
Once set whisk up with fork
Add 3-4 heaped tsp no fat vanilla yoghurt, mix well (I have Nestle Soleil Diet)
Put in freezer until set hard
Partly thaw in microwave for 45 secs (not sure about this instruction)
Should be mostly frozen but able to eat with spoon
.