A Dukan menu inspired by our holiday favorites!

A Dukan menu inspired by our holiday favorites!

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Happy Holidays from us at Dukan Diet Coaching!

Here is a menu inspired by our holiday favorites–

From: The Dukan Diet Team

To: You

Appetizer:

Crab Cakes

Prep: 10 minutes (+ 1 hour refrigeration)

Cooking: 25 minutes

Serves 2

– PP –

 

Ingredients

2 egg

yolks, divided

1 pound fresh crabmeat, cartilage removed

Juice from ½ fresh lemon

¼ teaspoon ground cumin

¼ teaspoon chopped fresh cilantro

¼ teaspoon turmeric

1 teaspoon powdered ginger

1 tablespoon oat bran

 

Instructions

  1. Preheat oven to 350°F.
  2. Beat

1 egg yolk.

  1. Mix together the crabmeat, lemon juice, cumin, chopped cilantro, turmeric, ginger, oat bran, and the beaten egg yolk. Let the mixture rest, covered, in the refrigerator for 1 hour.
  2. Spray 4 muffin tin cups with nonstick spray. Form the

crab mixture into 4 balls and place them in the

sprayed muffin cups. Put a little water in the remaining empty cups to keep them from scorching.

  1. Beat the second egg yolk and brush it on the crab cakes.
  2. Place the muffin tin in the oven and bake the crab cakes for 25 minutes.

Note: In the Cruise phase, serve the crab cakes with tomato slices and lettuce leaves.

 

 

Entrée:

Grilled Royal Dorade with Steamed Green Beans

Prep: 10 min

Cooking: 15 min

Serves 4

– PV –

 

Ingredients

4 royal dorade (can substitute with any firm white fish)

4 sprigs of thyme

4 bay leaves

salt and pepper

to taste

1 low-fat fish stock cube

the juice of 1 lemon

2 cups green beans

 

Instructions

  1. Preheat the oven to 400 IF.
  2. Garnish the inside of each dorade with a sprig of thyme and a bay leaf. Season with salt and pepper to taste.
  3. Mix the fish stock with 2 tablespoons of lemon juice. Brush onto the fish.
  4. Put the fish on a grill pan and cook in the oven for 5 minutes on each side. Turn off the oven and put the fish in the broiler for 5 more minutes. *
  5. Directly after putting the fish in the oven and set the green beans to steam for 15 minutes.
  6. Serve immediately.

 

*This can also be cooked on a barbecue grill, instead of the oven.

 

Side dish:

Mashed ‘Faux’ Potatoes

Prep: 5 min

Cook: 7 min

Serves 3 – 4

– PV –

 

Ingredients

1 medium head raw cauliflower

¼ cup skim milk (more if desired)

Sea salt and pepper to taste

Optional – 1 minced garlic clove or garlic powder

Chives (to garnish)

 

Instructions

  1. Cut up a head of cauliflower, put in a saucepan with a steamer and cook until tender.
  2. Transfer cauliflower to a blender and add remaining ingredients — blend until smooth
  3. Garnish with chives.

 

Dessert:

Rhubarb Crumble

 

Prep: 30 min

Cooking: 50 min

Serves 4

– PV –

 

Ingredients

1 pound rhubarb, trimmed, washed, and cut into 1 inch pieces

2 teaspoons zero calorie sweetener suitable for baking, such as Splenda

6 tablespoons oat bran

2 tablespoons wheat bran

2 egg whites

 

Instructions

  1. Preheat

oven to 350°F.

  1. In a saucepan, cook the rhubarb with the sweetener over low heat for 15 minutes.
  2. In a medium size bowl, mix together the oat bran, wheat bran, egg whites, and yogurt.
  3. Cover a baking sheet with parchment paper. Spread the mixture on

to the parchment paper.

  1. Bake at 350°F for 20 minutes.
  2. Remove the baking sheet from the oven and place it on a flat surface. Cut the crumble into pieces, and

then break it up further.

  1. Return the crumble mixture to the oven and bake for an additional 5 minutes.
  2. Put the stewed rhubarb into four 4 ounce ramekins and sprinkle the crumble mixture evenly over each.
  3. Place the ramekins in the 350°F oven and bake for about 10 minutes.

 

 

Holiday Party Tips:

  • If a holiday party falls on a PP day, just have an extra PV day and have an extra PP day later.
  • Make sure to drink a lot of water by keeping the glass in your hand full.
  • If not drinking alcohol draws too much attention, try to have a diet soda instead to appear more festive.

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