This protein-packed tofu scramble is suitable for breakfast, lunch or dinner on the Attack phase or on any Pure Protein (PP) day.
The seasonings can really be adjusted to your tastes and some folks like to put in some tumeric so that it looks yellow like scrambled eggs. I don't bother with the colouring because I like the pale beige mass you end up with.
I use organic tofu and I find it works a little better with
Ingredients:
1 package extra firm tofu, drained
2 - 4 tablespoons milk
1 tablespoon chopped green onions
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Black pepper, tumeric, paprika, cayenne pepper or other herbs and spices (optional)
Cooking spray
Instructions:
Heat a deep frying pan lightly coated with cooking spray over medium-high heat. Drain tofu and crumble into pan with your fingers. Let tofu get lightly brown on the bottom, about two to three minutes.
Add in the green onions, salt, onion and garlic powder, and any other seasonings you decide on. Stir and continue cooking tofu for four or five more minutes. The bottom of the frying pan might get a layer of crusted on browned tofu but that's normal.
Push tofu to the side and add milk onto the pan's bottom. Scrape with your cooking utensil to gather up some of the crusted layer of tofu. Add more milk as required to scrape up all of the crust.
Continue cooking for an additional minute. Take off heat. Serve and enjoy!
Monday, 16 July 2012
Recipe: Roasted Turkey Breast
My tastes are pretty simple when it comes to cooked protein. I can get by on simple roasted chicken from the grocery store for several days, as I have done recently.
But sometimes you want to change the old standbys a little, which is why I decided to tackle a half turkey breast I was eyeing at the grocery store earlier this week. My preparation is very simple, just something I thought would work. It's really good, reminiscent of Sunday dinner without any of the fatty reprecussions.
Ingredients:
Half turkey breast
Cooking spray
1 teaspon kosher salt
1/2 teaspoon freshly ground black pepper
1 teaspoon sage, rubbed
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Instructions:
Wash and pat dry turkey breast. Coat a lined baking tray lightly with cooking spray. Place turkey on tray, skin side down and season with half of the salt and spices. Rub lightly. Turn breast over and coat with remaining salt and spices.
Put tray with turkey into fridge for thirty minutes to an hour.
Pre-heat oven to 375 F. Place turkey into oven and roast for ten minutes. Lower heat to 350 F and continue roasting for one hour, adding a cup of water at the bottom of the tray midway through cooking time.
Take turkey out of oven. I always cut the centre of my turkey to make sure there is no pink remaining near the bone. If there is, I put the tray back into the oven at 375 F for another ten minutes or so, until the juices run clear and there's no pink.
Rest the turkey for five to ten minutes before serving.
Note: If I wasn't on the Dukan Diet, I would optionally make a gravy out of the pan drippings, flour and butter. Just heat up the pan drippings with some water and a chicken stock cube, add the flour and gently boil for five minutes, adding additonal salt and pepper as needed, and finish with a pat of butter and cook for another minute. Straining the gravy removes any flour lumps so you have a smooth and velvety gravy.
But sometimes you want to change the old standbys a little, which is why I decided to tackle a half turkey breast I was eyeing at the grocery store earlier this week. My preparation is very simple, just something I thought would work. It's really good, reminiscent of Sunday dinner without any of the fatty reprecussions.
Ingredients:
Half turkey breast
Cooking spray
1 teaspon kosher salt
1/2 teaspoon freshly ground black pepper
1 teaspoon sage, rubbed
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Instructions:
Wash and pat dry turkey breast. Coat a lined baking tray lightly with cooking spray. Place turkey on tray, skin side down and season with half of the salt and spices. Rub lightly. Turn breast over and coat with remaining salt and spices.
Put tray with turkey into fridge for thirty minutes to an hour.
Pre-heat oven to 375 F. Place turkey into oven and roast for ten minutes. Lower heat to 350 F and continue roasting for one hour, adding a cup of water at the bottom of the tray midway through cooking time.
Take turkey out of oven. I always cut the centre of my turkey to make sure there is no pink remaining near the bone. If there is, I put the tray back into the oven at 375 F for another ten minutes or so, until the juices run clear and there's no pink.
Rest the turkey for five to ten minutes before serving.
Note: If I wasn't on the Dukan Diet, I would optionally make a gravy out of the pan drippings, flour and butter. Just heat up the pan drippings with some water and a chicken stock cube, add the flour and gently boil for five minutes, adding additonal salt and pepper as needed, and finish with a pat of butter and cook for another minute. Straining the gravy removes any flour lumps so you have a smooth and velvety gravy.
Recipe: Savoury Dukan Galette (Pancake)
One of the mainstays of the Dukan Diet is oat bran and the most popular way I've seen of preparing it appear to be the Dukan pancake - a crepe-like creation also called a galette.
Generally, Dukan pancakes are sweet, but since I don't have much of a sweet tooth, I came up with a savoury version to eat with my meals or just as a snack.
Ingredients:
1 large egg
2 tablespoons oat bran
2 tablespoons low fat cottage cheese
2 - 4 tablespoons skim milk
1 teaspoon chopped chives or green onions
Cooking spray
Pinch salt
Pinch pepper
Optional: Pinch garlic and/or onion powder
Instructions:
Stir egg in a small bowl until white and yolk are blended. Add oat bran and stir. Add milk until you reach the desired consistency of a crepe batter (slightly runny but not watery). If the mixture is too thick, add another tablespoon of milk.
Add cottage cheese, chives or green onions, and seasonings. Stir until everything is corporated.
Heat a non-stick frying pan over medium and lightly coat with cooking spray. Pour pancake mixture into heated pan and let sit until the edges of the batter become opaque, about one or two minutes. Flip pancake and cook the other side for about a minute.
Slide onto plate and enjoy!
Generally, Dukan pancakes are sweet, but since I don't have much of a sweet tooth, I came up with a savoury version to eat with my meals or just as a snack.
Ingredients:
1 large egg
2 tablespoons oat bran
2 tablespoons low fat cottage cheese
2 - 4 tablespoons skim milk
1 teaspoon chopped chives or green onions
Cooking spray
Pinch salt
Pinch pepper
Optional: Pinch garlic and/or onion powder
Instructions:
Stir egg in a small bowl until white and yolk are blended. Add oat bran and stir. Add milk until you reach the desired consistency of a crepe batter (slightly runny but not watery). If the mixture is too thick, add another tablespoon of milk.
Add cottage cheese, chives or green onions, and seasonings. Stir until everything is corporated.
Heat a non-stick frying pan over medium and lightly coat with cooking spray. Pour pancake mixture into heated pan and let sit until the edges of the batter become opaque, about one or two minutes. Flip pancake and cook the other side for about a minute.
Slide onto plate and enjoy!
Sunday, 24 June 2012
72 Approved Foods on the Dukan Diet
The Dukan Diet allows you to eat 72 approved foods during the Attack phase or on any Pure Protein (PP) day. However, it is important to remember that these foods are allowed in unrestricted quantities during any phase of the diet.
Here is the list of the 72:
This is the "official" list, which I find a little repetitive (Dover sole and lemon sole - you jest!), not to mention hen's eggs and quail's eggs (yes, both!).
I understand that the good doctor likely wanted a round 100 foods to put on his approved list (the other 18 are the approved vegetables, which you are allowed to eat during Protein-Vegetable (PV) days), but I would like to personally narrow down the list for myself to make it a little less daunting. I know, for instance, that I won't be consuming tongue, pigeon or rabbit, so those can be eliminated off of my personal list.
My next approved foods post should have my own personalized pure protein list. For now, I guess I will have to tackle the grocery store with this two-page monstrousity.
Here is the list of the 72:
Meat and offal
| |
1.Beef steak
|
2.Fillet of beef
|
3.Sirloin steak
|
4.Roast beef
|
5.Rump steak
|
6.Tongue
|
7.Bresaola, dried beef
|
8.Veal escalope
|
9.Veal chop
|
10.Kidney
|
11.Calf's liver
|
12.Pre-cooked ham slices (no fat or rind)
|
13.Pre-cooked chicken and turkey slices (no fat or rind)
|
14.Fat-reduced bacon
|
15.Game (venison, pheasant, partridge, grouse)
|
16.Rabbit
|
Fish
| |
17.Bass
|
18.Cod
|
19.Crab/ seafood sticks (surimi)
|
20.Dab/lemon sole
|
21.
|
22.Grey mullet
|
23.Haddock
|
24.Hake
|
25.Halibut
|
26.Herring
|
27.Mackerel
|
28.Monkfish
|
29.Plaice
|
30.Pollock
|
31.Trout
|
32.Red mullet
|
33.Salmon
|
34.Smoked salmon
|
35.Sardines
|
36.Sea bream
|
37.Skate
|
38.Swordfish
|
39.Tuna
|
40.Turbot
|
41.Whiting
|
42.Fish roe (cod, salmon, herring)
|
Seafood
| |
43.Calamari/squid
|
44.Clams
|
45.Cockles
|
46.Crab
|
47.Crawfish/crayfish
|
48.
|
49.Lobster
|
50.Mediterranean prawn
|
51.Mussels
|
52.Oysters
|
53.Prawns
|
54.Scallops
|
55.Shrimps
|
56.Whelks
|
Poultry
| |
57.Chicken
|
58.Poussin
|
59.Chicken liver
|
60.Guinea fowl
|
61.Ostrich
|
62.Pigeon
|
63.Quail
|
64.
|
Eggs
| |
65.Hen's eggs
|
66.Quail's eggs
|
Non-fat dairy products
| |
67.Non-fat cottage cheese
|
68.Non-fat fromage frais
|
69.Non-fat Greek yoghurt
|
70.Non-fat quark/yoghurt (plain or flavoured with aspartame)
|
71.Skimmed milk
| |
Vegetable Proteins
| |
72.Tofu
| |
This is the "official" list, which I find a little repetitive (Dover sole and lemon sole - you jest!), not to mention hen's eggs and quail's eggs (yes, both!).
I understand that the good doctor likely wanted a round 100 foods to put on his approved list (the other 18 are the approved vegetables, which you are allowed to eat during Protein-Vegetable (PV) days), but I would like to personally narrow down the list for myself to make it a little less daunting. I know, for instance, that I won't be consuming tongue, pigeon or rabbit, so those can be eliminated off of my personal list.
My next approved foods post should have my own personalized pure protein list. For now, I guess I will have to tackle the grocery store with this two-page monstrousity.
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