dukan pancakes

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  • 7/27/2019 Dukan Pancakes


    Dukan pancakes

    Preparation: 10 minutes - Cooking time: 5 minutes

    Serves 2 People - Phase: Cruise


    60g of fromage frais

    1 egg

    1 tbs of skimmed milk powder1 tsp of sweetener

    vanilla flavor

    Mix the fromage frais and the whole egg.

    sprinkle the skimmed milk powder and sweetener. Mix until blended.

    Add a few drops of vanilla flavoring to taste. Cook in a small nonstick skillet.

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    Chocolate Two Years cupcakes

    Preparation & Cooking Time: 45mins for 8 cupcakes


    5 eggs

    400g of low fat Fromage Frais or Quark

    4 tablespoons of granulated sweetener according to taste

    20g of baking powder200g of low fat plain yoghurt

    100g of corn flour5 teaspoons of reduced fat sugar free cocoa powder according to taste (tolerated)

    A little pinch of cinnamon (optional)

    8tbsp oat bran


    low fat sour cream, vanilla extract, and some granulated sweetener


    Separate the whites from the yolksBeat the egg whites until stiff.

    Mix the yolks with all the other ingredients in a medium bowl.Gently add the egg whites to the preparation.

    Pour the mixture into one cupcake silicone moulds and bake for 30 minutes. Let it cool to room

    temperature and put in the fridge for about two hours.

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    English Breakfast

    Cruise phase

    Prep time: 5 minutes

    Cooking time: 15 minutes

    Serves 1


    2 low fat sausages

    3 rashers light bacon

    1 tomato, halved3 mushrooms

    1 egg

    2 slices Dukan bread

    Heat the grill and cook the sausages for 5-6 minutes, turning once.

    Add the bacon slices and continue to cook, turning bacon and sausages after another 3-4 minutes.

    Add the mushrooms and tomatoes and continue to cook for 4-5 minutes.Meanwhile, poach the egg in boiling water and toast the Dukan bread.

    Serve the toast topped with the poached egg, with sausages, bacon, tomatoes and mushrooms onthe same plate.

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    Shepherds Pie

    Consolidation phase

    Prep time: 15 minutes

    Cooking time: 55 minutesServes 6

    Ingredients:3 rashers light bacon

    1 large onion, peeled and chopped

    800 g minced lamb >>>>>>>>>>>>>>>>> On Cruise Phase you can substitute lamb withminced low fat beef

    2 sprigs thyme1 x 400 g can chopped tomatoes

    200 ml water

    2 tsp Worcestershire sauce

    350 g butternut, peeled and chopped500 g cauliflower, chopped


    2 tbsp fat free quark

    Preheat the oven to 200C (400F) Gas Mark 6.Dry-fry the bacon for 2-3 minutes before adding the onion and minced lamb.

    Cook briefly then add the thyme, and pour in the chopped tomatoes, water and Worcestershiresauce. Bring to the boil and simmer for 25-30 minutes, stirring occasionally.

    Meanwhile, cook the butternut and cauliflower in a pan of boiling water until tender. Drain,

    season and mash with the quark.Spoon the lamb into an ovenproof dish and top with the mashed butternut and cauliflower.

    Bake for 15-20 minutes then serve with steamed green vegetables.

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    Lancashire Hotpot

    Cruise phase

    Prep time: 18 minutes

    Cooking time: 1h 15 minutesServes 4

    Ingredients:2 rashers light bacon, chopped

    850 g stewing beef , cut into large chunks

    2 large onions, peeled and chopped4 carrots, peeled and sliced

    100 g mushrooms, sliced2 tsp Worcestershire sauce

    2 bay leaves

    2 sprigs thyme500 ml low fat beef stock

    1 tbsp cornflour

    805 g butternut, peeled and sliced

    Steamed green cabbage to serve

    Dry fry the bacon for 2-3 minutes in a casserole dish, then add the beef and cook for a 1-2

    minutes before stirring in the onions and carrots.

    Pour in the stock, bring to the boil then add the Worcestershire sauce, bay leave and thyme andsimmer for 45 minutes.

    Preheat the oven to 190C (375F) Gas Mark 5.

    Mix the cornflour with a tbsp water then stir into the hotpot and simmer, stirring until it thickens.Arrange the slices of butternut on top of the lamb, spooning a little of the sauce over then as you

    layer, and place the casserole in to the oven for 20-25 minutes, until the butternut is cooked.

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    Serve with steamed cabbage.

    Fish and Chips

    Cruise phase

    Prep time: 15 minutesCooking time: 20 minutes

    Serves 1


    125 g butternut, peeled and cut into chips

    1 large carrot, peeled and cut into chips

    3 tbsp Dukan oat meal1 tbsp chopped tarragon

    1 tsp chopped parsley

    seasoning1 cod loin2 tbsp cornflour

    1 egg, beaten

    2 tbsp natural fat free yoghurt tbsp capers

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    Preheat the oven to 200C (400F) Gas Mark 6.

    Steam the butternut and carrots for 5-6 minutes.

    Mix together 2 tbsp of the oat bran with the chopped tarragon and 1 tbsp with the choppedparsley. Season both well. Dip the cod loin first into the cornflour, then the egg and finally the

    oat bran and tarragon. Place on a baking sheet.

    Toss the steamed chips in the oat bran and parsley mix and place alongside the fish on the bakingsheet. Bake for 12-14 minutes, until the fish is cooked through. Meanwhile, chop the capers andstir into the yoghurt. Serve the fish and chips with the capered yoghurt on the side.

    Chocolate Cake

    Consolidation phase

    Prep time: 12 minutesCooking time: 18-20 minutes

    Serves 4


    6 eggs, separated3 tbsp sweetener

    30 g low fat sugar free cocoa powder

    50 g raspberries100 g low fat cream cheese

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    1-2 tbsp skimmed milk

    Preheat the oven to 200C (400F) Gas Mark 6.

    Whisk the egg whites until stiff.Whisk together the egg yolks, 2 tbsp sweetener and 20 g cocoa powder.Fold the egg whites into the egg yolk mixture and pour two-thirds into an 18 cm oval or circular


    Drop the raspberries into the middle of the mixture then spoon over the remaining mixture.Bake for 18-20 minutes, until cooked through. Leave to cool in the tin.

    Beat together the remaining sweetener, cocoa powder, cream cheese and enough milk to make it

    a spreading consistency.

    Spread the icing over the cake and serve.

    Eton Mess

    Consolidation phase

    Prep time: 15 minutesCooking time: 30-40 minutes

    Serves 2


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    1 egg white

    tsp cornflour3 tbsp sweetener

    75 g strawberries, hulled and halved >>>>>>>>> On Cruise phase you can substitute

    strawberries with a few drops of Strawberries flavouring200 g fat free natural yoghurt

    Preheat the oven to 150C (300F) Gas Mark 2.

    Whisk the egg white until stiff, and then whisk in the cornflour and sweetener until thick andglossy.

    Spoon two large spoonfuls onto a baking sheet covered in greaseproof paper. Bake for 30-40

    minutes, until crisp. Remove from the oven and allow to cool.

    Break up the meringue and mix with the strawberries and yoghurt and spoon into small glasses toserve.


    Consolidation phase

    Prep time: 12 minutes

    Cooking time: 8-10 minutes

    Makes 4


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    50g Dukan oat bran

    50 g cornflour tbsp sweetener

    1 egg, separated

    1 tbsp fat free quark1 tbsp low fat yoghurt3 strawberries, hulled and sliced >>>>>>>>>>>>> On Cruise phase you cannot have fruits so

    you can add a few drops of any fruit flavouring to your yogurt preparation

    Preheat the oven to 200C (400F) Gas Mark 6.

    Place the oat bran and cornflour into a bowl and stir in the sweetener.

    Whisk the egg white until stiff. Whisk together the egg yolk and quark.

    Fold the egg white into the egg yolk mixture then fold into the oat bran mixture.Spoon 4 spoonfuls onto a baking try and cook for 8-10 minutes. Leave to cool on a rack.

    Serve topped with a drizzle of yoghurt and a few slices of strawberries.

    Mackerel on toast


    cucumber, peeled, thinly sliced


    4 tbsp grated fresh horseradish horseradish

    2 heaped tablespoon low fat crme fraiche

    2 tsp mustard powder

    4 fresh mackerel fillets

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    salt and freshly ground black pepper

    To serve

    4 slices Dukan Bread, toasted 1 small red onion, thinly sliced

    small lemon

    Preparation method

    1. For the salted cucumber and horseradish, place the cucumber slices into a colander and

    sprinkle with plenty of salt. Mix well and leave the contents to drain over the sink for half an


    2. Rinse the salt off the cucumber with cold water, then leave to drain. Gently wring out anyexcess moisture from the cucumber with your hands, then set aside.

    3. In a clean bowl, mix the horseradish with the crme frache and mustard powder, makingsure the mustard powder is well combined with no lumps. Set aside.

    4. Season the mackerel fillets on their skin side with salt and freshly ground black pepper.

    5. Heat a frying pan then add the fillets skin-side down. Place a heat-proof plate onto the

    cooking fillets, as this will make sure they stay flat and cook evenly. Cook for 4-5 minutes, Toserve, place a small handful of the cucumber onto the toast. Place the cooked mackerel fillets

    onto the cucumber. Place a dollop of the horseradish sauce on top and garnish with a little of the

    sliced red onion and a squeeze of lemon.

    Scallops with pesto sauce

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    For the sauce

    1 tbsp coriander seeds

    1 garlic clove

    sea salt

    2-3 tbsp extra virgin olive oil

    1 large ripe tomato

    handful fresh tarragon

    handful fresh basil

    handful fresh coriander or mint

    lemon juice only

    For the scallops

    8 large fresh scallops, roe attached

    Olive oil, for drizzling

    salt and freshly ground black pepperTo serve

    lemon quarters

    Preparation method

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    1. For the sauce dry-fry the coriander seeds in a hot frying pan until they release their aroma.

    Then crush them.2. Peel the garlic clove and mash to a paste and add some sea salt. Add the garlic paste to the

    pestle and mortar.

    3. Add 2-3 tablespoons of extra virgin olive oil to the garlic and coriander and stir.4. Remove the core and seeds of the tomato. Chop the flesh roughly and add to the pestle andmortar.

    5. Roughly chop the herbs and add them to the pestle and mortar. Crush all the ingredients

    together well to form a sauce. Allow the flavours to infuse while you prepare the scallops.6. Trim off any tough, sinewy flesh and remove any black veins from the scallops, but keep the

    roes intact.

    7. Heat a frying pan or griddle pan until hot. Drizzle some olive oil over the scallops and

    season with salt and freshly ground black pepper.8. Place the scallops on the hot pan or griddle and cook until they're just cooked through, about

    2-3 minutes on each side, depending on size. They'll feel firm to the touch when cooked. (If the

    scallops are very large, you can finish them in a preheated oven for a few minutes.)9. Finish the sauce by adding the lemon juice. Adjust seasoning and stir well.

    10. To serve, spoon the sauce vierge over the scallops and garnish with the quartered lemons.

    Stilton mushrooms


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    For the mushrooms

    40 mushrooms

    200g stilton cheese , crumbled

    100g grounded oat bran 3 free-range eggs , beaten

    A drizzle of olive oil

    For the salad

    80g fresh basil

    50g chopped fresh chives

    80g fresh parsley

    200g spinach

    3 tbsp balsamic vinegar

    A drizzle of olive oil salt and freshly ground black pepper

    For the Cranberries relish

    2 tsp olive oil

    1 onion, chopped

    4 tbsp red wine vinegar

    6 tbsp granulated sweetener

    100g cranberries

    Preparation method

    1. For the mushrooms, Remove the stalks from the mushrooms and discard. Place a spoonful ofcrumbled Stilton onto each mushroom on the stalk side.

    2. Place the oat bran, beaten egg into two separate bowls and dip each mushroom into each

    bowl in turn, shaking off any excess.3. Place the mushrooms on a oven proof dish and add a drizzle of olive oil on them. Put in the

    oven for about 15 minutes.

    4. For the salad, place the basil, chives, parsley and spinach into a large bowl. Drizzle with the

    balsamic vinegar and oil, season, to taste, with salt and freshly ground black pepper and mix wellto coat the leaves.

    5. For the cranberry relish, heat the oil in a saucepan, place the onion, vinegar, sweetener and

    cranberries into the pan and cook for 5-6 minutes.6. To serve, place the salad onto a plate with the mushrooms on top and the relish spooned


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    Christmas roasted Turkey


    1 free-range turkey weighing 4kg

    Salt and freshly ground black pepper

    175g lightly salted butter

    For the bread sauce

    450ml low fat buttermilk

    1 small onion

    4 cloves

    75-100g brown bread crumbs

    freshly grated nutmeg according to taste

    40g of low fat sour cream

    Cayenne pepper, for sprinkling

    Preparation method

    1. Preheat the oven to 180C. Check that you have not left the plastic bag of giblets lurkinginside the bird. Put the turkey in a large, deep roasting tin. Season generously all over with salt

    and pepper and massage the seasoning into the skin.

    2. Melt the butter in a large saucepan. Fold the muslin in four and lower it into the meltedbutter, pushing it in so that it soaks up virtually all the butter.

    3. Lift out the butter-soaked muslin and lay it over the turkey, making sure that it completely

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    covers the breast and upper thighs.

    4. Pour about 300ml/ pint water into the roasting tin and slide it into the oven. Cook for

    approximately 3 hours 20 minutes, basting the bird approximately every 30 minutes with the panjuices.

    5. Test that the turkey is properly cooked in just the same way as you would a chicken. Pierce

    the thickest part of the thigh with a skewer. If the juices run clear then the turkey is done. If theyare pink, slide it straight back into the oven for a further 15 minutes before testing again andcontinue to do this until they do run clear.

    6. Once it's done, transfer the turkey to a large serving dish, discard the muslin and leave in a

    warm place to rest for at least half an hour. Cover with foil to stop the meat going cold.7. While the turkey is cooking, make the bread sauce. Pour the milk into a heavy-based

    saucepan. Stick the four cloves into the onion, add to the milk and bring very, very slowly up to

    the boil, so that the milk has plenty of time to absorb the flavours of the onion and the cloves.

    8. Remove the onion and cloves and stir enough breadcrumbs into the milk to give a thicksauce. Season to taste with nutmeg and salt. Stir in the cream, adjust the seasoning, then spoon

    into a warm serving bowl, sprinkle with a little cayenne pepper and place on the table. If making

    in advance, leave to cool, then cover with cling film and store in the fridge for up to three days.Reheat thoroughly before serving. Sprinkle with the cayenne pepper just before serving.

    >>>>>>>>>>>> For the side dishes, you can have any sort of vegetables. As this Christmas

    menu is quite rich, try to avoid starchy food such as potatoes or chestnuts for example.

    Brussell sprouts and bacon gratin


    900g Brussel sprouts, trimmed

    150g low fat bacon , cut into short strips

    20g flaked almonds

    400ml low fat buttermilk

    2 tsp lemon juice

    4 tbsp freshly grated parmesan cheese

    Salt and freshly ground pepper

    Preparation method

    1. Preheat the oven to 200C/400F/Gas 6.

    2. Place the sprouts into a saucepan of simmering salted water and cook for 4-5 minutes, until

    almost, but not quite, cooked. Drain thoroughly, allow to cool slightly, then cut in half.3. Place the the bacon and almonds in a sauce pan and saut for 3-4 minutes, until lightly

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    4. Add the sprouts and saut for a further 2-3 minutes, stirring constantly.

    5. Add the butter milk and bring the mixture to the boil. Boil for 2-4 minutes, until the creamhas reduced to a rich sauce. Season to taste with salt and freshly ground black pepper.

    6. Remove from the heat, add the lemon juice and spoon into an ovenproof gratin dish.

    7. sprinkle Parmesan cheese evenly over the top of the sprout mixture.8. Place into the oven and bake for 18-20 minutes, until the top is golden-brown and the creamvisibly boiling.

    9. Remove from the oven and serve in the gratin dish

    Christmas pudding

    Here is a traditional recipe not Dukan friendly at all but what would be Christmas without a nicepudding..... So go for a small slice of this delicious and so tempting cake!

    The dry ingredients

    275g soft brown breadcrumbs

    100g dried, chopped

    100g dried figs, chopped

    225g currants

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    225g seedless raisins

    225g sultanas

    50g almond, finely chopped

    225g granulated sweetener

    225g/8oz shredded suet

    tsp salt 1 tsp ground mixed spices

    1 tsp ground cinnamon

    tsp freshly grated nutmeg

    The wet ingredients

    1 orange, zest and juice

    1 lemon, zest and juice

    1 eating apple

    3 free-range eggs, lightly beaten 150ml stout

    150ml skimmed milk

    4 tbsp brandy

    A bit of butter, for greasing pudding bowls

    Preparation method

    1. Place all the dry ingredients into a large bowl and mix together thoroughly.

    2. Add the wet ingredients and mix together well with your hands Divide the mixture between

    two greased 1 litre heatproof pudding bowls, filling almost to the rim, then smooth down thesurface.

    3. Cover each bowl with a large square of greaseproof paper, then cover that with a large

    square of aluminium foil. Tie the two sheets tightly into place under the rim with string, leavinglong ends of excess string to make a handle. Loop one of the excess string lengths over the

    pudding basin and slide underneath the taut string holding the sheets in place on the other side.

    Bring up the string and firmly knot with the other piece of excess string, to form a secure handleto lift the pudding in and out of the water.

    4. Leave the puddings somewhere cool overnight before cooking.

    5. To cook, stand both puddings on a trivet in a large, deep, heavy-based pan (or each pudding

    in a separate pan). Pour boiling water into the pan(s), enough to come about halfway up the sidesof the bowls.

    6. Cover the pan(s) with a lid or a dome of foil and boil for seven hours. Check the water level

    regularly, topping it up with more boiling water as necessary to keep the bowls half submerged.

    7. After seven hours, remove the bowls from the pan and leave to cool. Untie and remove thefoil and greaseproof sheets and replace with clean, dry sheets of both greaseproof paper and foil.

    8. Store in a cool, dry place (or freeze if you prefer, though they will keep perfectly well for a

    year or more unfrozen). To reheat at Christmas-time, return to a pan containing a few inches ofboiling water, cover and steam for two hours, checking the water levels now and then, until

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    completely heated through.

    Christmas panna cotta


    4 tbsp raisins

    4 tbsp rum flavouring

    6 gelatine sheets

    1 litre/1 pints low fat buttermilk

    120g granulated sweetener

    1 tsp ginger ground

    1 tsp ground all spices

    tsp nutmeg

    1 tsp ground cinnamon

    1 handful berries, such as redcurrants , to serve

    Preparation method

    1. Place the raisins into a small bowl and cover with the rum flavouring and some water. Setaside to soak for at least 30 minutes.

    2. Meanwhile, soak the gelatine sheets in a bowl of cold water until softened. Drain and

    squeeze out any excess liquid using your hands.3. In a heavy-based pan, heat the buttermilk, sweetener and ground spices. Bring to the boil,

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    then reduce the heat until the mixture is simmering and simmer for 2-3 minutes, whisking until

    the sweetener has dissolved.

    4. Remove the cream mixture from the heat and whisk in the drained gelatine until dissolved.Drain the raisins and stir into the cream mixture (discard the soaking liquid).

    5. Pour the mixture into ten moulds or ramekins, filling them to three-quarters full. Set aside to

    cool completely, then cover with cling film and chill in the fridge for at least two hours, or untilset.6. To serve, scatter over some redcurrants to garnish.

    Lightly spiced carrot soup

    Serves: 4 preparation time 10 mins cooking time 25 mins

    1 tbsp olive oil

    1 onion, finely chopped

    1 garlic,chopped

    A pinch of fresh ginger, grated

    1 red chilli, deseeded and chopped

    1 tsp mild curry powder , plus extra

    1kg carrots , trimmed and sliced

    2 lemon grass stalks, bashed

    2 strips orange zest

    A few drops of coconut flavouring according to taste

    700ml vegetable stock

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    1. Heat the oil in a large pan with a lid. Tip in the onion, garlic, ginger and chilli, then cook for3-5 mins until soft. Stir in the curry powder, followed by the carrots, lemongrass and zest, then

    cover and cook over a low heat for 10 mins more.

    2. then pour the coconut flavouring into the pan along with the vegetable stock. Bring to theboil, then turn down and simmer for 15 mins until the carrots are really soft. Remove thelemongrass and orange zest, then use a stick blender or food processor to whizz until smooth.

    Ladle into bowls and top with an extra sprinkling of curry powder, if you like.

    Pumpkin, Goji berries and red onion tagine

    Serves: 4 preparation time 20 minutes cooking: 25 minutes

    3 tbsp olive oil

    2 red onions, thickly sliced

    3cm piece fresh ginger, grated

    500g pumpkin or squash, peeled, deseeded and cut into large chunks

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    1 tsp each cinnamon, coriander, cumin and harissa paste

    1 tsp of honey flavouring

    700g bottle tomato passata

    50g dried Goji berries

    200g of Quorn mince

    2 tsp vegetable stock granules zest and juice 1 lemon

    handful coriander , roughly chopped

    1. Heat 2 tbsp oil in a pan and fry the onions until lightly coloured. Add ginger, pumpkin and

    spices, stir, then add honey flavouring, passata and Goji berries. Bring to the boil.

    2. Reduce the heat, cover, then simmer for 20 mins until the pumpkin is tender.

    3. Meanwhile, tip the Quorn, stock granules and lemon zest into a heatproof bowl. Pour over300ml boiling water, stir briefly and cover with a plate. Leave for 5 mins. Tip in the lemon

    juice, and remaining tbsp oil and fluff up with a fork. Scatter the coriander over the tagine and

    serve with the Quorn.

    Spicy mini meat balls

    Serves: 4 preparation time: 15 mins cooking time 30 mins

    1kg lean minced beef (5% fat)

    1 tbsp of oat bran

    1 tbsp of wheat bran

    3 spring onions, trimmed and finely chopped

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    2 garlic cloves, crushed

    2 eggs, , beaten

    2 tsp ground cumin

    tsp Tabasco sauce , optional

    handful coriander leaves, finely chopped

    12 cherry tomatoes, halved Olive oil , for greasing

    1. Mix together beef, brans, spring onions, garlic, eggs, cumin, Tabasco, coriander and someseasoning until combined. Be careful not to over-mix or the meat balls will be tough.

    2. Divide the mixture into 12. Use your hands to shape each one into a small oval, like a mini

    meat ball. Arrange 3 cherry tomatoes on top of each,. Cook or freeze in airtight plastic

    containers.3. To cook, heat oven to 200C/180C fan/gas 6. Place the meat balls on a lightly greased,

    shallow baking tray and bake for 25-30 mins until the meat is cooked through.

    Oriental flan

    Serves 3 cooking time: 10 minutes let it cool for 2 hours before serving

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    For the flan

    o 2 gr of agar agar

    o 40 cl skimmed milk

    o 35 g corn starcho 80 g sweetener (according to taste)o 1 tbsp of orange blossom water

    o 1 drop of pistachio flavouring

    For the Syrupo 2 tbsp of water

    o 1 tbsp of rose water

    o 3 tbsp of sweetner

    o 1 tsp of red food colouringo 1 g of agar agar

    Preparation :

    Mix corn starch, agar agar with cold skimmed milk and add the sweetener.

    Add this preparation in a sauce pan and heat it for 5 minutes until it gets thicker.

    Remove from the heat and add orange blossoming water and flavouring. Pour in little ramequinsLeave it in the fridge for two hours.

    Pumpkin pancakes

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    Serves 4 Prep 20 min Cook 20 min

    175g pumpkin

    1tsp cinnamon according to taste

    1 tbsp granulated sweetener according to taste

    1tsp baking powder

    2. To make the pancakes, combine all the ingredients, with 200ml cold water and mix until a

    thick batter is formed.

    3. About 15 mins before you want to serve the pancakes, heat a large non-stick frying panWhen the pan is hot, place a few tbsp of the mixture in the pan to form a round pancake about 1-

    1.5cm thick. You can cook 2 or 3 at a time and keep them warm in a low oven while you make

    the rest. Cook for 2-3 mins until golden brown, then flip over and cook the other side until

    browned. You should make 8 pancakes in total.

    Spicy pumpkin soup and bacon

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    serves: 4 prep: 30 min cooking: 20 min

    1 butternut squash , about 1kg, peeled and deseeded

    2 tsp olive oil

    2 onions, diced

    1 garlic clove, thinly sliced 2 mild red chillies , deseeded and finely chopped

    850ml hot vegetable stock

    4 tbsp low fat butternut squash plus more to serve

    A few bacon rashers

    1. Heat oven to 200C. Cut the squash into large cubes, about 4cm/1in across, then toss in a

    large roasting tin with half the olive oil. Roast for 30 mins, turning once during cooking, untilgolden and soft.

    2. While the squash cooks, melt the butter with the remaining oil in a large saucepan, then add

    the onions, garlic and of the chilli. Cover and cook on a very low heat for 15-20 mins until the

    onions are completely soft.3. Tip the squash into the pan, add the stock and the butter milk, then whizz with a stick

    blender until smooth. For a really silky soup, put the soup into a liquidiser and blitz it in batches.Return to the pan, gently reheat, then season to taste. Serve the soup in bowls with swirls ofbutter milk and a scattering of the remaining chopped chilli and with some low fat bacon rashers

    Pumpkin dip for vegetables

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    Serve: 4 prep 10 min cook: 40 min

    1kg butternut squash , halved and seeded

    1 tbsp low fat Quark

    1 tbsp Tabasco according to taste

    chopped chives , for sprinkling radishes, carrot sticks, fennel and celery, for dipping

    Cook butternut squash for 45 minutes until tender, or buy ready-roasted. Scrape the flesh into a

    bowl and whizz in a processor with Quark and tabasco then season well. Spoon into a bowl,sprinkle with chopped chives. Serve with radishes, carrot sticks and lengths of fennel and celery

    for dipping.

    Dukan Pumpkin Bread Recipe

    Serves: 4 prep: 10 min cooking: 45 min

    300g Butternut Pumpkin cooked

    8 tbsp Oat Bran8 tbsp Wheat Bran3 tsp Baking Powder

    2 tsp Dried Oregano

    2 tsp Dried Sage75g low fat Cottage Cheese

    3 tbsp Skimmed Milk

    2 Eggs, lightly beaten

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    Freshly Cracked Black Pepper

    2 tbsp soaked goji berries

    1. Pre-heat oven to 180C

    2. Peel and cut the pumpkin. Steam until soft

    3. Mash the Pumpkin with a fork and allow to cool.4. Place pumpkin in a large bowl and add all the other ingredients. Mix well until thoroughlycombined.

    5. Transfer mixture to a loaf pan (silicone one can be useful) Smooth flat with a spatula.

    6. Bake for 45 minutes.7. Allow to cool for a while in the loaf pan

    Beef and grilled pumpkin

    serves: 4 prep: 10 min cook: 10 min

    One tsp rapeseed oil 600g squash or pumpkin , peeled and cut into thin wedges

    200g shallot, peeled and halved lengthways

    1 red sweet pepper sliced

    2 sirloin steaks (approx 300g each)

    1 tbsp Thai fish sauce

    a large bunch purple basil leaves

    a large bunch coriander , leaves picked

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    1 red chilli , deseeded

    1 lime juiced

    a pinch granulated sweetener

    1 tbsp fish sauce

    to make the dressing, pound the chilli to a fine paste. Mix in the lime juice, sugar and fish


    Oil and season the pumpkin, shallots and sweet red pepper and griddle until charred and soft.

    Marinade the beef in the fish sauce for a few minutes then cook on a very hot griddle for 2-3

    minutes each side. Rest in a warm place for 5 minutes.

    Thinly slice the beef and mix with the pumpkin, shallots, red sweet pepper , basil and

    coriander. Toss the salad with the dressing and serve.

    Pumpkin muffins

    Serves: 4 prep: 10 min cooking 30 min

    8 tablespoons of oat bran2 eggs

    245g cooked pumpkin100g fat free yogurt

    1 or two drops vanilla flavouring according to taste

    1 tsp baking powder1 tsp cinnamon

    2 tsp granulated sweetener

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    4 tbsp skimmed milk

    Mix all the dry ingredients in a bowl. Add the yogurt, pumpkin and eggs and whisk untilsmooth. Add vanilla flavouring. Divide the mixture equally between regular muffins moulds

    Bake in a preheated oven at 200C 30 minutes for regular muffins.

    Spiced Dukan Tortilla



    1 tbsp olive oil

    1 onion , sliced

    1 red chilli , deseeded and shredded

    2 tsp curry spices

    300g cherry tomatoes

    bunch coriander , stalks finely chopped, leaves roughly chopped

    8 eggs, beaten

    Heat the oil in a large frying pan. Fry the onion and half the chilli for 5 mins until softened. Tipin the spices, fry for 1 min more, then add the cherry tomatoes, and coriander stalks to the pan.

    Season the eggs well, pour over the top of the vegetables and leave to cook gently for 8-10 mins

    until almost set.Heat the grill and flash the tortilla underneath for 1-2 mins until the top is set. Scatter the

    coriander leaves and remaining chilli over the top, slice into wedges and serve with a green


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    Dukan Spanish Chicken



    8 chicken thighs, ,

    3 onions, thinly sliced

    2 tsp paprika

    zest and juice 1 lemon

    good handful parsley, roughly chopped

    150ml low fat chicken stock

    1 tbsp olive oil

    Heat oven to 190C/170C fan/gas 5. Put all the ingredients into a large, ovenproof dish. Mixeverything together with your hands and season.

    Bake for 45 mins, stirring the onions after 20 mins, until the chicken is golden and the onions


    You can serve this dish with some Shirataki noodles.

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    Dukan bread with Spanish Ham



    4 ripe tomatoes, chopped

    1 garlic clove, finely chopped

    3 tbsp olive oil

    Salt pepper

    10 slices of Dukan bread

    5-6 slices lean Serrano ham (tolerated)

    Mix together the chopped tomatoes, garlic glove, olive oil, salt and pepper. Keep in the fridge

    until needed.To serve, toast 10 slices of baguette. Spoon a little tomato topping on to each piece of toast. Tear

    5-6 slices of Serrano Ham into pieces and put one piece on each slice of bread.

    Dukan Quick Gazpacho

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    250g of Dukan Friendly passata (tomato sauce with garlic, onion and a bit of olive oil)

    1 pepper, deseeded and chopped

    1 red chilli , deseeded and chopped

    1 garlic, crushed

    1 tsp sherry vinegar

    juice lime

    In a blender (or with a stick blender), whizz together the passata, red pepper, chilli, garlic, sherryvinegar and lime juice until smooth. Season to taste, then serve with ice cubes.

    Prawns with Dukan Romesco sauce

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    1 pepper, preferably the Romano variety

    3 fat garlic cloves

    1 fat, fresh red chilli

    1 large ripe tomato

    5 drops of hazelnut flavouring

    5 drops of almond flavouring

    3 sprigs parsley

    1 small slice of Dukan bread 4 tbsp of olive oil

    2 tbsp red wine vinegar

    400g pack large, cooked, peeled tiger prawns (defrosted if frozen)

    Prepare ahead - halve the pepper lengthways and remove the seeds and stalk. Line a grill panwith foil and put the pepper halves, skin side up, on the grill pan with the whole garlic cloves,

    chilli and tomato. Grill for 2 minutes, turn the tomato, then grill for a further 2 minutes. Remove

    the tomato with a large spoon, then peel, quarter and remove the seeds. Then chop the tomatoroughly.

    Continue grilling the pepper, chilli and garlic for 4-5 minutes, until the pepper and chilli skins

    have blackened and the garlic is starting to soften (the garlic skin will start to split when it isready). When cool enough to handle, peel and halve the chilli, and scrape out and discard theseeds. Peel the pepper and roughly chop both the pepper and chilli. Add the two flavourings

    Heat 3 tablespoons of oil in a frying pan, add the pepper, garlic and chilli and fry for 3

    minutes. Tear up the bread and add to the pan, turning it in the oil until lightly browned. Pulse infood processor with the tomatoes, salt, vinegar and oil until roughly chopped. Tip into a bowl.

    Leave to cool

    Serve in a small bowl on a plate with the peeled prawns. Add some chopped parsley on the

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    Dukan Squid



    300g baby squid, cleaned 200g corn flour (tolerated)

    2 tbsp capers finely chopped

    1 garlic, crushed

    5 tbsp of Dukan mayonnaise

    Olive oil for frying

    Lemon wedges to serve wedges, to serve

    Cut the squid into rings about cm thick. Tip the corn flour into a freezer bag and seasonwell. Add the capers, then give everything a good shake to mix together. Tip the squid into the

    bag, then shake again until all the rings are well coated. Mix together the garlic and mayonnaise,

    then place in a serving bowl. Pour some oil into a large pan and heat.

    Remove a handful of squid from the flour and shake off any excess. Gently drop into the oil,

    then cook for about 3 mins until crisp. Remove with a slotted spoon and place on kitchen paper.

    Repeat with the remaining squid. Serve straight away with the mayonnaise and lemon wedges.

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    Dukan Catalan Cream



    6 egg yolks

    3/4 litre skimmed milk

    3 tbsp of granulated sweetener

    1 cinnamon stick

    1 piece of lemon peel

    3 tbsp corn flour (tolerated)

    Beat the egg yolks until light then whisk in 150g of the sugar

    Place the milk in a saucepan together with the cinnamon and lemon peel - bring to the boil

    and then remove from the heat and strain.

    Whisk the milk with the egg mixture

    Dissolve the cornflour with a little milk and whisk into the mixture

    Place the mixture over a low heat and cook, stirring constantly until it begins to boil

    Put the custard into a pudding bowl or smaller individual bowls and allow to cool before

    placing in the fridge Before serving, sprinkle a bit of granulated sweetener on the top and caramelize it by placing

    under a hot grill briefly until turns brown

    Dukan Cinnamon ice cream

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    1/4 litre skimmed milk

    1 cinnamon stick

    1 large piece of lemon peel

    5 tbsp of granulated sweetener

    8 egg yolks

    pinch of salt

    1 tbsp ground cinnamon

    1/2 litre low fat sour cream

    Put the milk, cinnamon stick, lemon peel and sweetener in a pan

    2. Bring everything to the boil slowly then lower the heat and cook for a further 15 mins

    3. Beat the egg yolks with the pinch of salt until they become thick then place in a glass bowl

    over a pan of boiling water and cook unitl they thicken a bit more4. Whisk the milk (remove the cinnamon stick and lemon peel first) with the egg yolks and

    continue cooking in the glass bowl over the pan of boiling water until the mixture becomes thick

    enough to stick to a spoon5. Remove from the heat and continue whisking until the mixture cools down then mix in the

    cream and place in the freezer once its cool enough - remove from the freezer when it has just

    frozen and beat in a blender and return to the freezer

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    Dukan Mojito

    From Cruise phase onwardsServes 1 person


    A sprig of mint1 teaspoon of powdered sweetenerLemon juice

    1 cup sugar-free lemonade

    A few drops of Dukan white rum flavouring

    In a glass, mix together a sprig of mint, a teaspoon of powdered sweetener, and a squeeze of

    lemon. Use a spoon to mix all the ingredients together, then add a couple of ice cubes and top theglass up with sugar-free lemonade. Finally, add a splash of Dukan Diet white rum flavouring.



    Dukan Coronation Chicken

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    Cruise phase, PV days

    Serves: 6 Preparation time: 10 minutes. Cooking time: 15 minutes


    6 skinless, boneless chicken breast halves

    2 tbsp of Goji Berries

    2 tbsp of Dukan mayonnaise

    1 table spoon of Dukan onion chutney1 teaspoon mild curry powder

    1 tablespoon of sweetener according to taste

    1 teaspoon lemon juice

    1 pinch salt and ground black pepper

    In a large pot, cook chicken in lightly salted boiling water for 20 minutes. Drain, cool, and cutinto 1/2-inch strips.

    In a large bowl, stir together chicken strips and Goji Berries

    In a medium bowl, mix together mayonnaise, curry powder, chutney, and lemon juice. Seasonwith salt and pepper, then toss gently with chicken mixture.

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    Serve with some rocket salad and some Dukan bread slices

    Main Course

    Dukan Royal Sole en croute with asparagus and tarragon sauce

    Cruise phase, PV days.

    Serves: 6 Preparation time: 20 minutes. Cooking time: 35 minutes.


    6 sole fillets



    For the crust

    150 gr of Dukan bread crusts (toast some slices and crumble them)

    Two pinches of low fat Parmesan cheese

    Two pinches of Provenal herbs1 tbsp of olive oil

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    Facultative: a drop of

    for the sauce and greens

    Two bunches of steamed green asparagus10 cl of dried white wine (tolerated)25 cl of low fat crme fraiche (tolerated)

    Two pinches of dried tarragon

    Begin by preparing the crust. Combine all the ingredients and mix. You should get a sort of

    crumble crust.

    Add the crust on the top of the sole fillets and bake in the oven for about 30 minutes at180/200. (the crust should be hard)

    During that time heat some white wine with the cream and tarragon in a sauce pan (add a littlebit of corn flour to get it thicker).

    Serve the salmon en croute with some asparagus and some sauce on the top.


    Dukan Diamond Velvet Cake

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    Cruise Phase PP/PV days.

    Serves: 6 Preparation time: 10 minutes. Cooking time: 30 minutes


    6 tbsp of grinded oat bran

    2 egg whites

    200 gr of silken tofu2 Tbsp of low fat Greek yogurt

    1 tbsp of baking soda

    2 tbsp sugar free low fat cocoa powder

    2 tbsp of sweetener1drop of vanilla flavouring

    a few drops of red food colouring

    Frosting and filling:3 tbsp of low fat cream cheese or Quark

    1 tbsp of low fat crme fraichesweetener according to your taste

    one drop of vanilla flavouring

    Mix all the dry ingredients and add the tofu, eggs and food colouring. whisk until the texture is

    getting smoother. Add the vanilla flavouring. Pour the mixture in a cake mould and bake in a

    preheated oven at 200 for about 30 minutes.

    Mix all the rest of the ingredients in a bowl and keep refrigerated until ready to use. Only cut the

    cake to add the filling once it is completely cooled. The same for the frosting.

    Beetroot salad

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    Cruise phase, PV days, for 2


    2 beetroots

    2 tsp of olive oil1 squeeze of orange flavouring

    some chopped parsley

    2 squares of light laughing cow cheese

    Peel raw beetroots and grate them. dress with orange flavouring and olive oil. Add somelaughing cow cheese and chopped parsley.

    Pesto chicken rolls

    Cruise phase, PV days, for 2


    250 grs of chicken breasts cut into pieces2 oat bran crepes (tortilla style)

    Chopped basil2 tsp of olive oil

    Chopped garlic (one little clove)

    Chopped sun dried tomatoes (no oil)Some rocket

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    Make the pesto by mixing the basil, garlic and oil.

    Grill chicken pieces. Brush the crepes with pesto; layer with the cut chicken, sun-dried tomatoesand rocket; roll up and cut on the bias.

    Curried egg salad

    Cruise phase, PP days, for 4


    2 hard boiled eggs slicedOne tbsp of Dukan Mayonnaise

    One or two piches of curry powder

    One tsp of Dijon MustardOne tbsp of lemon juice

    One medium size sliced onion

    Some parsley

    Salt and pepper

    Make egg salad with hard-boiled eggs, mayo, curry powder, Dijon mustard, lemon juice, salt,

    pepper, parsley and onion

    Roast beef and light Emmental

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    Cruise phase, PV days, for 4


    A few slices of cold roast beefA few slices of light emmental (tolerated)Some homemade horseradish sauce

    One medium size red onion sliced

    LettuceCherry tomatoes

    Smear Emmental on one side and prepared horseradish on the other. Add red onion and slicedbeef. Pack lettuce and tomatoes on the side.

    Mackerel Pat

    Cruise phase, PP days, for 4


    250 grammes of smoked flaked mackerel50 ml of low fat crme frache

    A dash of lemon juice

    A dash of horseradish homemade sauceA mixture of raw vegetable sticks

    Cooked shelled prawn tossed in olive oil

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    Mix flaked smoked mackerel, crme frache, lemon juice and a good dash of horseradish. Thenpack a mixture of raw vegetable sticks and cooked shelled prawns tossed in olive oil.


    Cruise phase, PV days, for 2


    2 big tomatoes1 cucumber

    Two slices of Dukan bread

    One tsp of olive oilA dash of vinegar

    1 clove of garlic

    Salt and pepper

    A pinch of chilli powder

    Blend tomatoes, cucumber, a slice or two of bread, olive oil, vinegar, garlic, salt, pepper andchilli. Chill for a couple of hours before serving

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    Peeled grated carrots with Goji berries

    Cruise phase, PV days, for 4


    4 big carrots gratedTwo pinches of cumin

    Some minced chilli1tbsp of lemon juice1 tsp of goji berries

    Some mint

    Mix the grated carrots with cumin, minced chilli, lemon juice, mint and Goji berries

    Filled celery sticks

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    Cruise phase, PV days, for 2


    6 celery sticks

    50 grs of low fat cream cheese

    1 or two chilli according to taste

    1 splash of soy sauceSome parsley

    Some chives

    Into the food processor put the cream cheese, a chilli or two, some garlic, a splash of soy sauce

    .Fold in chopped parsley or chives. Fill celery sticks and chill.

    Sherry Mushrooms

    Cruise phase, PV days, for 4


    A bunch of mixed mushrooms

    Two sliced shallots1 tbsp of olive oilA pinch of cracked coriander seeds

    Some chopped parsley

    Some sherry

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    Clean a bunch of mixed mushrooms; Steam for about five minutes. When still warm, toss with

    sliced shallots, olive oil, garlic, salt and pepper, cracked coriander seeds, chopped parsley, sherryvinegar

    Drunken Muffins

    Cruise phase, PP/PV days, for 6


    4 eggs

    3 tbsp of wheat bran7 tbsp of oat bran

    4 tbsp of low fat fromage frais

    2 tbsp of Goji Berries

    2 drops of rum flavouring3 tsp of sweetener

    Soak the Goji Berries in some water with some rum flavouring.

    Preheat oven to 200C.

    Separate the whites from the yolks. Whisk the egg whites . Mix the brans, fromage frais,sweetener and egg yolks, then gently fold in egg whites.

    Add the Goji berries and Put everything in a muffin tray. Bake for 30 minutes and let it cool

    before packing.

    Spicy okra salad

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    Serves 4 Prep 15 mins Cook 30 mins

    4 tsp olive oil

    400g onions, sliced

    500g okra, trimmed, washed, dried and sliced into 2cm pieces

    2 tomatoes , diced

    1 red chilli , finely chopped (or tsp powdered)

    2 tsp ground coriander

    handful fresh coriander , roughly chopped, to serve

    1. Heat a large wok or frying pan over a medium heat. Add the oil, then the onions, cooking

    until soft. Stir in the okra. Add the tomatoes and chilli, then season. Mix well and keep stirringgently, taking care not to break up the okra. Okra releases a sticky substance when cooked, but

    keep cooking, stirring gently - this will disappear and the tomatoes will become pulpy, about 10


    2. Lower heat, add ground coriander and cook for another 5-10 mins. Add 2 tbsp water, cover

    and let simmer for another 4-5 mins. Sprinkle with coriander and serve


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    handful linseeds

    splash of tamari

    4 tbsp low-fat natural yogurt

    2 tbsp Dijon mustard

    3 tbsp flat-leaf parsley, chopped

    1 celeriac, peeled, julienned or grated 3 carrots , peeled, julienned or grated

    red cabbage , very thinly sliced

    1. Heat a pan and add the seeds. Lightly toast on medium heat. When slightly brown, splash in

    tamari and toss seeds about. Pour out of the pan and reserve.

    2. Mix yogurt, mustard and parsley. Pour over veg toss through and season. Sprinkle over

    seeds and serve.

    Butternut squash curry

    Serves 4 Prep 10 mins Cook 40 mins

    200g Quorn mince

    1 tbsp olive oil

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    courgettes soften a little.

    5. To serve, toss the herbs through the courgettes and cut the remaining lemon half into

    wedges. Place an aubergine half on each plate, pile up the salad beside it and serve with a lemonwedge.

    Celeriac pancakes

    Serves 4 Prep 20 mins Cook 20 mins


    3 curry leaves

    1 green chilli , deseeded and finely chopped

    tsp ground turmeric

    1 tsp fresh grated ginger

    25g low fat Greek yogurt , whipped

    1 drop of honey flavouring

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    Serves 4 - 6 Prep 15 mins Cook 20 mins

    1 large, cauliflower cut into small florets


    4 tsp cornflour

    125ml sparkling water

    tsp coriander, ground


    1 large bunch of flat-leaf parsley , finely chopped

    1 garlic, finely chopped

    zest and juice of 1 lemion

    1 tbsp small capers

    3 tsp olive oil

    1. Whisk batter ingredients together, then let it rest while you make the dipping sauce. Mix

    sauce ingredients together and set aside. Cook cauliflower in boiling salted water for 2 mins,then drain and refresh with cold water.

    2. Heat oil in a high-sided pan. Once oil is hot. Dip the dry cauliflower into batter, shake offany excess and place in the hot oil. Fry in batches until golden, about 3 mins, then remove to aplate lined with kitchen paper. To keep warm, keep the florets in a low oven. Once all the

    cauliflower is fried, season with sea salt and serve with the sauce.

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    Caramelised Carrots

    Serves 4 Prep 10 mins Cook 1 hr

    500g carrots , peeled and halved lengthways

    2 tsp olive oil

    2 tbsp balsamic vinegar

    2 tsp sweetener

    1. Heat oven to 180C. Cook carrots in boiling water for 10-15 mins, until they are starting to

    soften, but still have some bite. Drain and pat dry.

    2. Spread the carrots out in a roasting tin, drizzle with the oil and vinegar, then sprinkle overthe sweetener. Season well with sea salt and black pepper, then roast for about 45 mins, turning

    occasionally, until the sweetener has caramelised and the carrots are soft and tender.

    Tofu pudding

    Serves: 6 prep: 10 mins

    500g soft silken tofu

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    2 tablespoons low fat cocoa

    1/4 teaspoon salt

    2 tbsp sweetener according to taste

    1 drop of vanilla flavouring according to taste

    Place all ingredients into a blender and process until completely smooth.

    Spoon into small bowls and chill before serving.

    Be my lover

    Serves 2 prep 15 min cooling time: 2 to 3 hours

    1 lemon

    2 l of water

    1 lime sliced

    25g grated ginger

    2 tbsp of sweetener (according to taste)

    Juice the lemon and add it to the water and sweetener. Add the grated ginger and the lime sliced. Add

    the preparation in a jug and put it in the fridge for at least two hours

    Before servin, pour in a cocktail glass half the preparation with some fresh sparkling water and add a

    slice of lime to decorate.

    Tip: you can add some other spices such as vanilla, cinnamon, cardamom.....

    Forget me not

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    Serves 2 prep 20 min cook 15 minutes

    4 skinless, boneless chicken thighs

    1 shallot, finely chopped

    pinch dried chilli flakes

    2 tbsp fish sauce

    juice 1 lime

    handful each coriander , mint and parsley leaves, chopped, plus extra to serve

    2 heads red chicory

    1 red chilli, sliced, to serve

    A few pieces of grapefruit to decorate if you are on Consolidation phase

    If you are on a PP day just remove the chicory and make a nice heart presentation with the chicken


    Chop the chicken thighs into small pieces with a knife until they resemble coarse mince. Heat a wok

    over a high heat. When smoking hot, add the chicken and shallot. Stir constantly and cook for about 5

    mins until the chicken is cooked but not browned. Then stir in 1 tsp water, the dried chilli and fish sauce.

    Cook for 2 mins more. Remove from the heat, squeeze over the lime juice and leave to cool. Can be

    made up to 1 day ahead.

    To serve, mix the herbs into the chicken mixture. Separate the chicory into individual leaves (you'll

    need about 10) and arrange on serving plates. Place 1-2 tbsp of the chicken mixture into each leaf and

    scatter over some extra chopped herbs and sliced fresh chillies.

    Take my breath away

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    Serves 2 prep 15 cook 15 min


    2 tbsp granulated sweetener , plus extra for dusting

    4 medium egg whites

    A few drops of passion fruit flavouring (if you are on consolidation you can use the pulp of 2 passion


    150ml Dukan custard

    For the custard:

    200ml skimmed milk

    2 tbsp corn flour (tolerated)

    1 egg yolk

    1 tbsp of granulated sweetener


    Heat the milk in a saucepan, when hot, add the corn flour mixed with a little bit of cold milk. Keep sting

    until the preparation is getting thicker. Then add the sweetener and the egg yolk. Stir well and let it cool.

    Heat oven to 180C/160C fan/gas 4. Put a baking tray on the top shelf to heat up. dust 4 muffin silicon

    moulds heart shape with granulated sweetener to coat. Whisk the egg whites in a bowl until stiff. Add 1 tbsp of the sweetener and whisk for 30 secs more

    until thick and glossy. In a separate bowl, add the passion flavouring, the grated ginger and/or the

    vanilla according to taste to the custard, then fold in the whisked egg white. Spoon the mixture into the

    prepared ramekins and put on the hot baking tray. Bake for 15 mins until risen and golden on top.

    While the souffls are cooking, make the chocolate sauce.

    For the chocolate sauce:

    100 ml skimmed milk

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    2 gr of agar agar

    2 tsp of low fat sugar free cocoa powder (tolerated)

    Some granulated sweetener according to taste

    Optional: you can add some cinnamon or some vanilla to the sauce

    Heat the milk in a sauce pan with the cocoa powder and sweetener. When really hot, add the agar agar

    and stir well until it is thicker. If its not thicker enough add a bit more of agar agar.

    When serving, put the souffl on a plate and decorate with some chocolate sauce.

    Chicken noodle soup

    serves: 4 prep: 20 min cook: 15 minutes

    900ml chicken or vegetable stock (or Miso soup mix)

    1 boneless, skinless chicken, about 175g

    1 tsp chopped fresh ginger

    1 garlic clove, finely chopped

    50g shirataki noodles

    6 mushrooms , thinly sliced

    2 spring onions, shredded

    2 tsp soy sauce , plus extra for serving

    mint or basil leaves and a little shredded chilli to serve

    1. Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, thenreduce the heat, partly cover and simmer for 20 mins, until the chicken is tender. Remove the

    chicken to a board and shred into bite-size pieces using a couple of forks.

    2. Return the chicken to the stock with the noodles, mushrooms, half the spring onions and thesoy sauce. Simmer for 3-4 mins until the noodles are tender. Ladle into two bowls and scatter

    over the remaining spring onions, herbs and chilli shreds if using. Serve with extra soy sauce for

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    Make it vegetarian

    Replace the chicken with 175g firm tofu cut into cubes, simmer for 5 mins, then add the otheringredients as before.

    Tomato soup

    serves: 4 prep: 30 min cook: 40 min

    1-1.25kg/2lb 4oz-2lb 12oz ripe tomato 1 medium onion

    1 small carrot

    1 celery stick

    4 tsp olive oil

    2 squirts of tomato pure (about 2 tsp)

    a good pinch of granulated sweetener

    2 bay leaves

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    1 tsp olive oil

    1 medium onion, chopped

    2 celery sticks, chopped

    2 tsp ground cumin

    600ml hot vegetable stock

    400g can chopped plum tomato with garlic 100g frozen string beans

    zest and juice lemon

    large handful coriander or parsley and flatbread, to serve

    1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until

    softened, stirring frequently. Tip in the cumin and fry for another min.

    2. Turn up the heat, then add the stock, tomatoes plus a good grind of black pepper. Simmer for

    8 mins. Throw in string beans and lemon juice, cook for a further 2 mins. Season to taste, thentop with a sprinkling of lemon zest and chopped herbs. Serve with Dukan bread.

    Spicing it upSpice it up further with a spoonful of harissa paste. Curry lovers can swap the cumin for 1 tsp of

    garam marsala.

    Spicy roasted turnip soup

    serves: 4 prep: 10 min cook: 30 min

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    140g shiitake mushrooms , sliced

    2 tbsp Thai green curry paste

    a few drops of coconut flavouring according to taste

    60 g low fat buttermilk

    200ml vegetable or fish stock

    300g shirataki noodles 200g bag large, raw prawns

    1. Heat a wok, add the oil, then stir-fry the veg and mushrooms for 2-3 mins. Take out and set

    aside, then tip the curry paste into the pan and fry for 1 min.

    2. Pour in the coconut flavouring buttermilk and stock. Bring to the boil, drop in the noodlesand prawns, then reduce the heat and simmer for 4 mins until the prawns are cooked through.

    Stir in the veg, then serve.

    Creamy smoked salmon and broccoli soup

    serves: 4 prep: 10 min cook: 20 min

    2 large leeks, halved and finely sliced

    1 bay leaf

    1kg broccoli, diced

    1l chicken or vegetable stock

    100ml low fat buttermilk

    200g smoked salmon , cut into strips

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    small bunch chives , snipped

    1. Heat the butter in a large saucepan and add the leeks and bay leaf. Cook over a low heat for8-10 mins or until the leek is really soft, then stir through the broccoli. Pour over the stock and

    buttermilk and bring to the simmer, then gently bubble for 10-15 mins until the broccoli is really

    tender. Add two-thirds of the smoked salmon, stir through and season. Serve the soup in deepbowls with the remaining smoked salmon and snipped chives on the top.

    Thai shirataki noodle with coconut and salmon

    serves: 4 prep:10 min cook: 20 min

    2 tbsp Thai red curry paste

    165ml low fat buttermilk Few drops of coconut flavouring according to taste

    500ml chicken stock

    2 skinless salmon, about 125g each

    100g shirataki noodles

    1 tsp fish sauce

    1 lime, juiced

    2 spring onions, shredded

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    1 red chilli , shredded

    a few leaves coriander , to serve (optional)

    1. Heat a wide non-stick pan and cook the curry paste for a couple of minutes until fragrant.

    Add the buttermilk and coconut flavouring and stock and bring to a simmer. Simmer for 5

    minutes then turn down the heat to low and add the salmon. Poach for 4-5 minutes until justcooked.2. Cook the noodles according to pack instructions, drain and divide between two soup bowls.

    3. Sit a salmon fillet on top of each stack of noodles. Add the fish sauce and lime juice to the

    soup and pour over the noodles. Top with spring onion, chilli and coriander.

    Leftover chicken soup

    serves: 4 prep: 10 min cook: 30 min

    2 tsp olive oil

    2 onions, chopped

    3 medium carrots , chopped

    1 tbsp thyme leaves, roughly chopped

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    1. add the onion and garlic in a pan with a tsp of olive oil and fry gently for 5-6 minutes until

    softening. Pour in the stock and simmer then pour in the milk and bring up to a simmer, then stir

    in half the spinach and the lemon zest. Cover and simmer for 15 minutes until the spinach hascompletely wilted down. Allow to cool for about 5 minutes.

    2. Pour the soup into a blender or food processor, add the remaining spinach (this will keep the

    soup bright green and fresh tasting) and process until silky smooth - you may need to do this inbatches depending on the size of your machine3. Return to the pan and reheat. Taste and season with salt, pepper and nutmeg. Ladle the soup

    into bowls and swirl in the cream

    Stuffed Peppers

    Cruise phase, PV days, serves: 6 preparation time: 20 minutes

    2 tbsp of olive oil

    2 cloves of garlic, chopped

    350g vegetable stock

    1 bunch Spring onion, sliced thinly

    140g of cherry tomatoes, halved

    Three pinches of low fat grated Parmesan (tolerated)

    handful each of parsley and basil , chopped

    3 red and 3 yellow peppers

    1. Make the stuffing: heat the oil in a medium pan with a lid and fry the garlic, then add the

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    stock and bring to the boil. Cover and cook for 10 minutes. Remove from the heat, cool slightly

    and stir in the spring onions, cherry tomatoes, Parmesan and fresh herbs. Season well and leave

    to cool.2. Stuff the peppers: cut around the stalk from one pepper, remove and set aside. Make one slit

    down the length of the pepper and open out gently. Remove the seeds and membrane.

    3. Spoon some filling into the pepper cavity, taking care not to overfill.4. Take about a metre length of kitchen string and wrap the centre point several times aroundthe pepper stalk, tying it firmly.

    5. Top with the stalk and wrap the ends of the string several times around the pepper to secure

    the filling. Tie the ends in a knot. Repeat with the other peppers.6. Barbecue the stuffed peppers over moderate heat for 15-20 minutes, turning gently until the

    peppers are browned.

    Hot and Spicy Fish

    Atttack phase, PP days, serves:2 preparation time: 20 minutes

    2 tbsp finely grated fresh ginger

    4 garlic cloves, finely grated or crushed

    2 whole sea bream or red snapper (about 900g/2lb each) or 6 fish steaks (tuna for example)

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    6 tbsp low fat plain yogurt

    2 tbsp olive oil

    2 tsp turmeric

    2 tsp mild chilli powder

    3 tsp cumin seeds

    1. Slash the skin of the whole fish, if using, on each side with a sharp knife. Mix the ginger and

    garlic, season with salt, then rub all over the fish.2. Mix the yogurt with the oil, spices and seasoning. Use to coat the fish inside and out, then

    chill until ready to cook.

    3. TO BARBECUE: Cook straight on the rack (or on foil if you are afraid of it sticking) for 6-8

    mins each side for the whole fish, or 3-4 mins for the tuna steaks. Cooking time will depend onhow hot your barbecue is when you start.

    Asian style Beef skewers

    Cruise phase, PV days, serves: 4 preparation time: 20 minutes

    4 thin-cut sirloin steaks or minute steaks, trimmed of any fat and each cut into 3 long strips

    100ml of soya sauce 1 tbsp of sweetener

    1 tbsp sesame seeds (tolerated)

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    1 tsp white wine vinegar

    1 tsp light soy sauce

    1 cucumber , cut into small chunks 3 spring onions, sliced

    red chilli, deseeded and finely chopped

    handful coriander leaves, chopped

    1. Heat grill to high. In a bowl, mix the steak strips with the soya sauce and sesame seeds.

    Thread onto 12 skewers, then grill for 12 mins, turning halfway through, until golden and sticky.

    2. For the salad, mix the vinegar and soy together, then toss with the cucumber, spring onions,

    chilli and coriander. Serve with the beef skewers

    Courgettes salad

    Cruise phase, PV days, serves: 4 preparation time: 10 minutes

    2 large courgettes3 tbsp olive oil

    1 tbsp lemon or lime juice

    1 tsp of honey flavouring

    2 tsp poppy seeds1 small garlic clove, crushed

    salt and pepper , to taste

    Grate the courgettes on the coarse side of your grater.

    Toss them with the olive oil, lemon or lime juice, honey flavouring, poppy seeds and the

    crushed garlic clove. Add salt and pepper to taste. Serve as soon as possible (or it will get toowatery), with sizzling barbecued chicken.

    eggs Korma

    Cruise phase, PV days, serves: 6 preparation time: 20 minutes

    6 large eggs

    2 tbsp of olive oil

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    300g low fat cream cheese

    1 drop or two (according to taste) of goat cheese flavouring

    For the chermoula

    70ml olive oil

    1 tbsp ground cumin

    2 tsp ground coriander zest and juice 1 lemon

    tsp paprika

    2 garlic cloves, minced

    2 handfuls mint leaves, chopped, plus extra for serving

    pinch chilli powder (optional)

    Make the chermoula by mixing all ingredients together in a small bowl When the coals arehot, grill the aubergine slices for about 5 mins on each side until floppy and heavily marked from

    the grill.

    Drizzle a little chermoula over the base of a medium flameproof roasting tin. Cover thebottom of the tray with a layer of aubergine, then top the aubergines with a scattering of

    tomatoes, goat's cheese flavouring , some seasoning and a drizzle of chermoula. Repeat layers.

    Top everything with a final layer of aubergine and drizzle of chermoula.

    Cover the pan with tin foil and place on the barbecue. If the barbecue has a lid, use it. Leavefor 20 mins until sizzling. To serve, lift off the foil, scatter with fresh mint and cut into wedges.

    Carrot and runner beans

    Cruise phase, PV days, serves: 4 preparation time: 20 minutes

    1 tbsp soya sauce

    juice lime

    2cm/in fresh ginger, peeled and grated

    200g stewed runner beans, thinly sliced

    3 carrots , coarsely grated

    small bunch coriander , roughly chopped

    Make the dressing by whisking the soya sauce, lime juice and ginger with 2 tbsp cold water.

    In a large bowl, mix the runner beans , carrots and coriander. Pour over the dressing and mix

    to coat.

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    Mediterranean salad

    Cruise phase, PV days, serves: 6 preparation time: 20 minutes

    4 peppers

    3 aubergines, cut into finger thick rounds

    3 courgettes, cut diagonally into finger thick slices

    4 onions, cut into finger thick rounds

    large bunch flat-leaf parsley , chopped

    2 garlic cloves, crushed

    Whisk dressing ingredients and some seasoning in a large bowl. Heat a griddle pan. Blacken

    peppers on all sides. Put in a bowl and cover with a plate until cool to touch.

    Griddle the other vegetable, without oiling, until charred on each side and softening. As they

    cook toss them straight into the dressing, separating onions into rings. Peel peppers, reserving the

    juice in the bowl, deseed and cut into strips. Toss in with the rest of the vegetables, then strain

    the juice over. Leave everything to cool, then season. The salad can be kept in the fridge for 2days, but bring it out a few hrs before serving. Then stir through parsley and garlic.

    Take the salad in a large bowl, keeping garlic and parsley separate. Toss through before serving.

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    Grilled asparagus salad

    Cruise phase, PV days, serves: 6 preparation time: 20 minutes

    2 bunches asparagus , trimmed

    3 small heads of fennel-bulb, trimmed and thinly sliced through the root

    3 tbsp of olive oil

    2 tbsp sherry vinegar

    1 tsp Dijon mustard

    12 quail's eggs, soft boiled, peeled and halved 2 handfuls wild rocket

    1 tbsp of soaked Goji Berries (tolerated)

    8 slices lean low in salt bacon

    a handful flat-leaf parsley , chopped

    slices of rosemary Dukan bread

    1. Toss the asparagus and fennel in 2 tbsp of olive oil and season. Heat a ridged griddle pan

    and cook the vegetables on both sides until tender.

    2. Whisk together 3 tbsp olive oil, the sherry vinegar and mustard.

    3. Divide the asparagus and fennel between plates with the quails eggs, almonds, rocket and

    Goji berries. drape over the bacon , scatter with chopped parsley and drizzle over dressing. Servewith the toasted Dukan rosemary bread.

    Beer Can Chicken

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    Cruise phase, PP days, serves: 6 preparation time: 20 minutes

    cooking time: 1.30 hour


    1 4-pound whole chicken

    2 Tbsp olive oil or other vegetable oil

    1 opened, half-full can of beer, room temperature

    1 Tbsp salt

    1 Tbsp dried thyme

    1 Tbsp black pepper

    1/2 can of beer tolerated (if it's alcohol free then this is not a tolerated)

    Prepare your grill for indirect heat. If you are using charcoal, put the coals on one side of the

    grill, leaving another side free of coals. If you are using a gas grill, fire up only half of the


    Remove neck and giblets from cavity of chicken, if the chicken came with them. Rub the

    chicken all over with olive oil. Mix the salt, pepper, and thyme in a little bowl, then sprinkle it allover the chicken. Make sure the beer can is open, and only half-filled with beer. Lower the chicken on to the

    open can, so that the chicken is sitting upright, with the can in its cavity. Place the chicken on the

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    cool side of the grill, using the legs and beer can as a tripod to support the chicken on the grill

    and keep it stable.

    Cover the grill and Do not check the chicken for at least an hour. After an hour, check thechicken and refresh the coals if needed (if you are using a charcoal grill). Keep checking the

    chicken every 15 minutes or soThe total cooking time will vary depending on the size of your

    chicken. A 4 lb chicken will usually take around 1 1/2 hours to tell if the chicken is done poke itdeeply with a knife (the thigh is a good place to do this), if the juices run clear, not pink, the

    chicken is done.

    Carefully transfer the chicken to a tray or pan Let the chicken rest for 10 minutes. Carefullylift the chicken off of the can.

    Dukan Coleslaw

    Cruise phase, PV days, serves: 4 preparation time: 20 minutes

    4 tbsp Dukan mayonnaise

    4 tsp red wine vinegar

    1 tsp of linseeds, toasted

    white cabbage, shredded

    4 carrots , peeled and shredded

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    the dill, parsley, capers, cornichons and some seasoning. Set aside.

    3. Season the sardines really well, then carefully lift them onto a hot barbecue. Cook for 3-4

    mins on each side, carefully lifting the skewers to turn them, then transfer to a serving plate.Spoon over a little dressing and serve the rest on the side.

    Caramel cheese cake

    Cruise phase, PV days, serves: 8 preparation time: 20 minutes

    For the pastry:

    200 gr of Dukan caramel clusters, crushed


    4 gelatine leaves cut into wide strips (or 1 11g sachet)

    400g low fat crme frache

    100g of sweetener

    1 tsp of vanilla extract

    400g of low fat fromage frais

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    One or two drops of caramel flavouring according to taste

    Place the clusters in a plastic bag and crush to fine crumbs using a rolling pin; t, then transferto a circle cake tin (9cm deep). Using the back of a spoon, press them into the base, making sure

    you seal the edges. Place in the fridge while you prepare the next stage.

    If using leaf gelatine, place in a bowl, cover with cold water, soak for 5 mins, then drain. Pour3 tbsp boiling water over the soaked gelatine and stir to dissolve.

    Place the crme frache in a small pan with the sweetener and a drop of caramel flavouring

    then gently heat, stirring constantly with a wooden spoon until the mixture liquefies and the

    sweetener has dissolved. Give the mixture a quick whisk to get rid of any lumps. It should bewarm, roughly the same temperature as the gelatine solution. Stir the gelatine and vanilla extract

    into the crme frache mixture, transfer to a bowl and cool.

    Place the fromage frais in a food processor and whizz until smooth, then add the crme

    frache mixture and whizz again. Pour this on top of the cheesecake base. Cover with cling filmand chill overnight.

    Pile a few caramel clusters in the centre and dust with a bit of granulated sweetener. Cover

    and chill until required.

    Carrot muffins

    Cruise phase, PV days, serves: 4 preparation time: 20 minutes

    2 tbsp of oat bran150g of low fat quark

    4 tbsp of sweetener

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    2 drops of vanilla flavouring

    1 tbsp of wheat bran

    1 tsp baking powder1 carrot

    1 tsp cinnamon

    2 eggs1 tsp gingerbread spice

    Grate the carrot into small bitsDrain the juice away

    Separate the yolks from the whites

    Add the yolks to the carrot, add wheat bran and oat bran, 3tbsp of sweetener, spices and baking

    powderMix the whites until stiff (with a pinch of salt) and add to the carrot preparation

    Put the mix into muffin moulds and put it in the oven, heated to 180C for 20-30 minutes.


    Mix the quark with 1tbsp of sweetener and vanilla aroma to put on top of the cakes before