Recipe Log

More recipes of what I am eating on the Banting fat adaptive way of life to follow as I go.

This recipe was a firm favourite of ours 2 summers ago and this year it has made a welcome comeback.  Sometimes I just use parsley, sometimes I use half a lemon but I ALWAYS taste as I go and adjust seasoning to my taste, you should do the same.

Recipe from Jamie Oliver here
1/4 small white cabbage
1/2 white onion
2 sprigs fresh flat-leaf parsley
2 sprigs fresh basil, preferably Greek basil
1/4 fresh red chili
Bit of corriander
1 lemon
Olive oil, extra virgin if possible

Remove any tough outer leaves of the cabbage and any of the hard base and place in the food processor using the thick slicing disc attachment. Peel the onion and add to the processor with the parsley, basil and chili (stalks and seeds removed).
Squeeze over the juice of the lemon, add a bit of extra virgin olive oil and a pinch of salt. Toss and scrunch everything together with your hands. Done!

Welcome to my Dukan Recipe Log part of my blog.  I want to jump straight in and say that if you are not on diet or need to loose weight please feel free to substitute fake sugar with real sugar (to your taste but as a guide 1tsp fake is the same as 1tsp real).  My choice of sweeter has not been stellar to date and I am investigating getting natural stevia to substitute once I run out of the other stuff.

26 August Sweetner Update:
Stevia is more freely available on supermarket shelves :-)

Sweet Oatbran Muffins:
Makes 12 so 2 are a portion of your daily oatbran intake on Dukan

140g oatbran (12tbsp)
3 eggs (medium to large)
20g baking powder
20 - 40g sweetener (I use 10g of Splenda) you can use liquid stevia: maple syrup, Agave or sugar if not on Dukan.
310g fat free plain / vanilla (or fruit flavoured).

Spray a 12 cup muffin tray with oil.
Preheat oven to 180ºC.
Put all ingredients into a bowl, mix together thoroughly.
Pour or spoon into muffin cups.
Bake for 15 to 20 mins at 180ºC.
Let cool a little before using a knife to run round the edges of each muffin hole to release.
Eat warm if you are like me and can’t wait, they are SCRUMMY!

If any last beyond a day apparently you can wrap each one in greaseproof paper and freeze - to defrost and heat, 50 seconds in microwave.

Dukan Savoury Bread:
With 9 slices that makes 3 slices per serving to give you 2Tbsp of Oatbran per day

1tsp baking powder
2tsp yeast
2Tbsp Cornflour
4Tbsp Skimmed milk powder
6Tbsp Oat Bran
4Medium to large eggs

Set the oven to 170ºC
Separate the whites from the yolks
Add the yolks to the rest of the ingredients and mix. Or put then in a separate bowl and mix dry ingredients together separately as well (I prefer the separate method ... I find it easier when mixing in to the egg whites)
Mix the whites until stiff and form peaks then, still mixing (but slower), add the other contents yolk by yolk and then dry ingredients spoon by spoon. Mix for about two more minutes.  I'v added a pinch of chili flakes once and oregano another time (both were GREAT) but any herbs will add flavour to the bread or you can leave it plain.
Spray a bread tin with low cal spray / oil spray and pour mixture into tin. Put into the oven for about 25 minutes.  Once done, remove and let tin cool for 5 minutes before turning out. Enjoy once cooled if you can wait :-)

And even if you are not on Dukan this is a fantastic quick loaf to make and from beginning to eating lovely warm bread takes about 45 minutes ... a winner in my books.

This served 3 of us

800g minced beef
2 peppers – different colours
1 red onion
100g mushrooms
Tomato paste
Grated mozzarella (I used Leerdammer Light Slices)
Salt, black pepper & ground garlic (or 1-2 fresh cloves, crushed)

Add the minced beef & either freshly crushed or dried garlic to a food processor. Whizz until the meat forms a smooth ball and then press into a large rectangular dish (try for a thickness of about 1cm). Trays or pyrex dishes work equally well.

I baked the meat for about 15minutes on 200ºC; while this was in the over, chop & fry to soften all the veggies in a non stick frypan.  Once meat base is done, remove and spread over the tomato paste and add the veg topping and finish off with your cheese & Jalepenos.  Then grill under 150ºC for 5 to 10 minutes or until cheese has melted.

Share if you want to ;-)

**Special note:
This recipe is totally thanks to Jo at JAGsFitness blog, if you don't follow her you should ;-)

Chili Turkey Burgers:
Serves LOTS

800g minced turkey
2 large eggs
1tbsp squeezey garlic out a tube (you can of course use freshly minced)
1tbsp squeezey chili out a tube (you can of course use freshly)
1tbsp squeezey ginger out a tube (you can of course use freshly minced)
2tbsp squeezey corriander out a tube (you can of course use freshly chopped)
Few twists of black pepper
1tbsp oatbran

Heat grill about 200ºC.
Line a baking tray with foil.

Mix everything into a bowl, get your hands dirty!!
Scoop mixture onto the tray into various sizes (and shapes if your heart desires ☺).  The mixture is soft enough to pat down into a burger shape.

Grill for about 15 minutes and turn for another 5 minutes or so.

Enjoy with low-fat fromage frais & fresh mint dip.

Prawn/Prawn Crab Fritatts:
Serves 2

Served here with smoked salmon
About 250g fresh peeled prawns (roughly chopped)
1 Tin crab meat in brine (drained)
3 eggs (large)
Smoked Paprika (to taste.  I used about 1tsp)
Pepper to taste
Rind of 1 medium lemon grated in to mix (or to taste)

Feel free to play around with herbs and spices, I have left out the smoked paprika and added chopped parsley & spring onions instead and it was just as nice - experiment and find your Ultimate Seafood Fritatta :-)

Heat the grill to about 180ºC.
Mix all the ingredients all into a bowl, lightly spray a non stick frying pan with oil.  Pour mixture into the pan and gently fry on a medium heat.  To cook the top, place the pan under the grill for a further 2 to 3 minutes until golden brown.

Done and dusted, enjoy with a squeeze of lemon or a splash of tabasco .... or both if you are my hubby :-)

Creamy Chicken Curry
Serves 2 (I like to serve with Dukan Oatcakes)

Served here with a Dukan Pancake
Fresh Coriander
2 healthy sized skinless chicken breasts, sliced into chunks (thighs are tastier if you want)
2 cloves of garlic minced up
Grated ginger optional (or a squeeze from the tube)
1 large white onion
Coriander from a tube
Curry power to taste (I like my medium hot)
3 tablespoons low fat Crème fraîche (or soya low fat yoghurt, if you're dairy unfriendly)

Fry off the chicken chunks in a large nonstick frying and then remove from the pan.  Slice the onion, smash the garlic and add them to pan. Add dribbles of water if the pan gets to dry to help soften them. Once softened add the ginger, curry spice & coriander and fry off for a few minutes, then add 100mls water to the pan.  I add the pre-fryed chicken back here. Leave it on the heat until the water has reduced down.

Once it's reduced, take the pan off the heat and stir in the Crème fraîche. Sprinkle over fresh coriander to serve.

Sweet and Sour Beef or Chicken 
Beef StirFry
This is enough sauce to serve 4
(For the meat use enough for how many you need and just portion off S&S sauce and refrigerate)

Cooked chicken, cubed or beef strips, girdled (personally, I found chicken worked better)
1 cup chicken stock
1 squeeze of cheats garlic
2 tablespoons reduced salt soy sauce
3 tablespoons passata
¼ cup white wine vinegar
2 heaped tablespoons sweetener (I used Truvia)
2 teaspoons cornflour (mixed with 1 tbsp water)

Whisk all ingredients together and cook until sauce thickens. For Cruise phase I did the veggies separately in a wok and the beef was done on the BBQ and then mixed it all together at the end.
For attack phase I’d say just sweat down some onion and add to your beef or chicken with the sauce and enjoy.

Dukan Friendly Babotie
This is enough to serve 2-4 (depends on how hungry you are)

800g extra lean mince
2-3 eggs (depending on size)
½ cup milk
1tbs oat bran
1 onion
garlic & curry powder
1tbsp traditional sweetner

Fry the sliced onion in a non stick pan (add a little water if you need) until soft
Add a clove of crushed garlic (or a squeeze from a tube if you are me)
Add curry powder to taste (I used the medium shelf powder stuff, about 2 tbsp)
Add the sweetener
Fry for a little bit then add the mince and fry until brown.

While that is frying off mix the eggs milk & oat bran in a jug.

Once meat is cooked through pour into an ovenproof dish, press down and then pour over the custard mixture.  Put in a preheated oven (about 200ºC) for 15 minutes until the custard like topping has set and turned golden brown.  This is good for Attack or Cruise phase (served with salad).
Enjoy … your welcome ☺

Korean Beef Mince
This is enough to serve 2

1 pound (500g) lean ground beef
¼ cup sweetner (I used Truvia)
¼ cup soy sauce (I used low-sodium)
½ Tablespoon sesame oil
3 cloves garlic, minced (or squeeze from a tube)
½ teaspoon grated/minced fresh ginger (or squeeze from a tube)
½ - 1 teaspoon crushed red peppers/chilli flakes/squeeze from the tube (to desired spiciness)
salt and pepper
1 bunch green onions, diced (don't skip this!)

Heat a large nonstick frying pan over medium heat and brown the mince with he garlic in the sesame oil. Drain excess fat if any and add sweetner, soy sauce, ginger, salt and pepper and red pepper/chilli. Simmer for a few minutes to blend the flavors. Serve sprinkled generously with green onions …. & steamed broccoli or cauliflower if on a PV day.

Chicken & Broccoli*
Serves 2

4 chicken thighs

2 cups broccoli

2 cloves garlic minced
3/4 cup beef broth
1 T oyster sauce

1 tsp low sodium soy sauce

½ tsp Splenda

½ t red pepper/chili flakes

1 T cornstarch mixed with 1 T water

Brown the chicken thighs in a bit of cooking spray in a non stick frying pan.  About 5 minutes per side.  Remove and set aside. Add the broccoli to the skillet and cook for 3 minutes, adding the garlic in the last minute.  Add the beef broth, oyster and soy sauces, Splenda and the red pepper flakes.  Add the chicken back to the pan and mix in the cornstarch mixture.  Cook for another 10-15 minutes, until the chicken is fully cooked and the sauce has thickened.

Excellent for Cruise phase :-)

*Thank you Al of Als Food and Fitness for this one and many others inspired by you (chicken curry is another ;-)