Recipes

Under construction:)

As a Mom who has to feed my whole family regular and myself Dukan style, I have to get creative.

Will update with Recipes as my hubby and I develop them:)
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Taken from a fellow Dukaner, and what I love in the morning:

 Oat Bran Cookie
6 Tbsp oat bran
4 Tbsp sweetener (I used Splenda)
1 teaspoon baking powder
1.5 teaspoon cinnamon
2 teaspoon vanilla yogurt
1 egg white
1/8 tsp vanilla extract

1) Preheat oven to 350 F.

2) Mix all ingredients in a bowl.

3) Spoon out six cookies onto a baking tray.

4) Bake for 10-12 minutes.
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PORK CHOPS WITH TURKEY BACON AND BEER GRAVY-

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Ingredients

• • 2 lean center-cut pork chops
  • 2 slices of turkey bacon, diced (I use Wellshire Farms from Whole Foods)
  • 1 large shallot, finely chopped
  • 1 T corn starch
  • 1/2 cup light beer
  • 1/2 cup low sodium chicken broth
  • olive oil spray
  • salt and pepper
  • 2 T fresh parsley, chopped, for garnish

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Instructions

• 1. Season the pork with salt and pepper.
  2. Heat a skillet or grill pan over medium-high heat and spray with olive oil spray.
  3. Add the chops and cook, turning once, until caramelized and fully cooked, about 10 to 12 minutes (I actually finished mine in the oven at 400 for about 5 more minutes because my chops were a bit thick).
  4. Keep warm on a platter.
  5. In the meantime, add another spray of cooking oil to the skillet, add bacon and brown for 2 to 3 minutes.
  6. Stir in the shallots and saute with the bacon until soft, about 5 minutes.
  7. Sprinkle in corn starch, stir for 1 minute, then add the beer.
  8. Cook until reduced by half, then whisk in the broth.
  9. Season with salt and pepper and pour the gravy over the chops. Garnish with parsley.

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ASIAN SWEET AND SPICY CHICKEN TENDERS

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Ingredients

• • 2 T low sodium soy sauce
  • 2 t Splenda
  • 1/4 cup water
  • 1 t tomato paste
  • 1 T sherry
  • 1 garlic clove, minced
  • 1/2 t fresh ginger, minced
  • red pepper flakes to taste
  • 1 green onion, finely chopped
  • 1 t cornstarch
  • 1 T water
  • olive oil spray
  • 1/2 lb chicken tenders

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Instructions

• 1. Mix the first nine ingredients until well blended.
  2. Place the chicken in a skillet sprayed with a bit of olive oil spray.
  3. Pour the sauce over the chicken and simmer, covered for 15-10 minutes or until chicken is done, turning once.
  4. Remove chicken and keep warm on a plate covered with foil.
  5. Mix the cornstarch and water together in a small bowl and pour into the sauce. Cook for 2-3 minutes until the sauce is thickened.
  6. Pour sauce over chicken and serve.

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