Happy Holidays from us at Dukan Diet Coaching!
Here is a menu inspired by our holiday favorites–
From: The Dukan Diet Team
Prep: 10 minutes (+ 1 hour refrigeration)
Cooking: 25 minutes
– PP –
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
- Preheat oven to 350°F.
1 egg yolk.
- 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.
- 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.
- Beat the second egg yolk and brush it on the crab cakes.
- 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.
Grilled Royal Dorade with Steamed Green Beans
Prep: 10 min
Cooking: 15 min
– PV –
4 royal dorade (can substitute with any firm white fish)
4 sprigs of thyme
4 bay leaves
salt and pepper
1 low-fat fish stock cube
the juice of 1 lemon
2 cups green beans
- Preheat the oven to 400 IF.
- Garnish the inside of each dorade with a sprig of thyme and a bay leaf. Season with salt and pepper to taste.
- Mix the fish stock with 2 tablespoons of lemon juice. Brush onto the fish.
- 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. *
- Directly after putting the fish in the oven and set the green beans to steam for 15 minutes.
- Serve immediately.
*This can also be cooked on a barbecue grill, instead of the oven.
Mashed ‘Faux’ Potatoes
Prep: 5 min
Cook: 7 min
Serves 3 – 4
– PV –
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)
- Cut up a head of cauliflower, put in a saucepan with a steamer and cook until tender.
- Transfer cauliflower to a blender and add remaining ingredients — blend until smooth
- Garnish with chives.
Prep: 30 min
Cooking: 50 min
– PV –
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
oven to 350°F.
- In a saucepan, cook the rhubarb with the sweetener over low heat for 15 minutes.
- In a medium size bowl, mix together the oat bran, wheat bran, egg whites, and yogurt.
- Cover a baking sheet with parchment paper. Spread the mixture on
to the parchment paper.
- Bake at 350°F for 20 minutes.
- 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.
- Return the crumble mixture to the oven and bake for an additional 5 minutes.
- Put the stewed rhubarb into four 4 ounce ramekins and sprinkle the crumble mixture evenly over each.
- 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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