Dukan Diet Friendly Recipes

INGREDIENTS

1/4 cup Wheat Bran

1/4 cup Corn Flour

1/4 cup Oat Bran

1 tsp Baking Powder

1/2 cup Sweetener

1/4 cup Extra Light Philladelphia Cheese

1/4 cup plain no fat Yoghurt

1/4 cup Condensed Milk Substitute (I use the whole batch on this recipe)

1/2 tsp Cinnamon

 

METHOD

Mix everything together. Put spoonfulls on baking paper lined tray & bake @ 180 deg C for 10-12 minutes

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INGREDIENTS

1 Egg
1/2 cup Sweetener
1/2 tsp Vanilla Extract
1/2 tbs Corn Flour
1/2 tbs Skim Milk Powder
1/2 tsp Baking Powder
1/8 tsp Salt

METHOD

Mix everything together.

NOTE

I've used this in various recipes asking for Condensed Milk and it worked

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INGREDIENTS

Plain fat free yoghurt

METHOD

Put the yoghurt on a cloth (i used a clean tea towel) over a bowl. Leave in fridge overnight, making sure cloth dont touch the bottom of the bowl. I just put the end bits of the cloth under the bowl and it worked perfectly.

In the morning you'll find lots of liquid in the bowl and a thicker yoghurt in the cloth.

NOTE

You should be able to use this in recipes that call for butter. I've only made one recipe so far and used equal amounts of yoghurt to what wa...
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INGREDIENTS

75g Cornflour
60g Yoghurt 'butter'
1/4 cup Sweetener (like Splenda cup for cup)
1/2 Egg (I used a whole egg)
1/8 tsp Baking Powder
1/2 tsp Vanilla Essence (I used Coconut essence)

METHOD

Preheat oven to 180 deg C
Beat sweetener and yoghurt to make a paste. Add egg and essence and blend until mixed. Sift in cornflour and baking powder a little bit at a time.
Bake for about 10min

NOTES

I'm sure you could use any essence. I'll try strawberry or chocolate next time. Or maybe even mix in a little ...
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INGREDIENTS:

3 Eggs (seperated)
Pinch of Salt (sodium reduced is best)
6 tbs Sweetener
1 tsp ground Cinnamon
2 tbs Corn Flour
2 tbs Wheat Bran

METHOD:

Preheat oven to 180 deg C
Mix egg whites and salt until stiff. Add sweetener and mix for a short while.
Add yolks and mix gently with a spoon. Add cinnamon, corn flour & bran and mix gently with a spoon.
Put small portions onto a baking paper lined cookie sheet.
Bake for about 10 min

NOTE:

These are great the next day - reheated in the oven for about 5 or 10...
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INGREDIENTS

1.5kg cubed lean Beef
2 Onions chopped
2 tsp Crushed Garlic
2 cups Water
1/4 cup Cider Vinegar
1 can Diced Tomato
2 tbs Tomato Paste
2 tsp Liquid Sweetener
1 tbs Dry Mustard
2 tsp Paprika
1/2 tsp Pepper
1 tbs Salt
Vegetables of your choice

METHOD

Brown the Beef in a pan. Put in slow cooker. Leaving the juices in the pan. Add the Onion to the juice and cook until soft. Add Garlic and cook for a little bit.
Add to slow cooker. Add the rest of the ingredients to the slow cooker (I usually mix the wa...
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INGREDIENTS

1kg Pumpkin, chopped and skin removed
1 Onion
2 teaspoons crushed Garlic
2 teaspoons Curry powder
2 cups Chicken Stock, salt reduced

METHOD

Simmer all ingredients in a large saucepan until the pumpkin is soft. Blend it with a stick blender until smooth (or mash).

Serve with a tablespoon of Cream Cheese.

NOTES:
If you prefer a thicker soup, use less Stock
If you prefer a spicier soup, use more Garlic and/or Curry
I usually add some chicken to the soup to make a meal

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INGREDIENTS:
1 pkt Diet Jelly (9g)
1 tub Extra Light Philadelphia Cheese (220g)
water

METHOD:
Mix the jelly and water as per the instructions on the pack, except use half the amount of water. Let it cool, but be careful to not let it set.
Blend the Philadelphia cheese until smooth and add the jelly mix. Blend until smooth.
Poor into ramekins or moulds and place in fridge until set.

NOTE:
I used less water when I made mine because I was running late and wanted it to set quicker. It worked fine but the ...
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This recipe has enough oat bran and wheat bran for five days allowance on the Dukan diet, so please slice the whole loaf up and divide it into five lots.  Then wrap each lot in alfoil & clingwrap and freeze until needed. 

If you don’t have wheat germ, you can change the oat bran and wheat bran quantities to 10 tbspn each.

INGREDIENTS: 

8 tbspn oat bran

8 tbspn wheat bran

4 tbspn wheat germ

10 tbspn skim milk powder

1 tspn baking powder

1 tspn salt

16g quick fast yeast 

1 tbs...

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Makes 2 servings

Prep time: 15 minutes

Cooking time: 35 minutes


INGREDIENTS:

2 heaped tbs Cornflour

1/2 tsp sweetener

Grated zest of 1 lemon

3 eggs, seperated, whites stiffly beaten

3 heaped tbs virtually fat free Fromage Frais

3 drops of oil

METHOD:

Preheat oven to 180 deg C

Blend the cornflour, sweetener and lemon zest into the egg yolks. Add Fromage and mix together thoroughly. Add the stiffly beaten egg whites. Pour into a cake tin or some ramekins (oiled and wiped with paper to...

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INGREDIENTS:

1 1/2 tbs Oat Bran

1 1/2 tbs non-fat Fromage Frais or Quark

1 Egg (or just the white if you have cholesterol problems)

1 tbs Sweetener


METHOD:

Mix all ingredients thoroughly and pour onto a non-stick pan that has been greased before by adding a few drops of oil and wiping with paper towel. Cook for 2-3 minutes on each side.

NOTES:

*These keep in the fridge for at least a week if wrapped well in clingwrap or foil. You can also freeze these.

*I accidentally made mine with wat...

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