Thursday, 10 January 2013

Chicken Curry (Dukan Friendly)

I have been researching many Dukan Recipes and also creating my own, this one is a mix of both.

  • Ingredients:

  • 350 Grams of Chicken Breast diced
  • 1/2 Onion finely diced
  • 200 Grams of No Fat Yoghurt
  • Curry Spices
  • Sliced Zucchini & Carrot

Curry Spices...
  • 1 tablespoons cumin seeds (or ground)
  • 1 tablespoons coriander seeds (or ground)
  • 1 teaspoons ground turmeric
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon ground ginger

Grind in a pestle and mortar or a small food processor until very fine

You could alternatively use store bought Curry Powder, a lot less effort
but in my opinion the Spice mix makes dish when cooking Curry.

What to do:

 Heat a frypan and add some cooking spray. Saute the onion with the spice mix, mix well to coat. Add the chicken breast and coat in the onion and spices. Let the chicken brown a little on the outside and then add the Yoghurt. Reduce the heat the cook until the chicken is cooked. It will be so moist and tender from the yoghurt!
I steamed the Carrot and Zucchini and added to the dish right at the end before serving.

Tuesday, 8 January 2013

Hollandaise Sauce Dukan Style

This in incredibly delicious and one of the best home made Hollandaise recipes I have ever made. I found the recipe here...

Unfortunately this page is no longer being updated and unable to send in a recipe or email. 


 1 Free Range Egg Yolk
1 Teas Organic Dijon Mustard
2 Tbs Fresh Lemon Juice
50ml of warmed Skim Milk

What to do:

Combine the Egg, Mustard and Lemon Juice in a non stick saucepan on very low heat, stir well to make a smooth paste. Heat the milk in  the microwave for 30 seconds. Once the sauce starts to thicken, slowly add the milk and  keep stirring until the sauce is the desired thickness. This takes approx 10 minutes and you need to keep an eye on it.. SO worth it though.

Great on Fish, Chicken, Eggs for breakfast.. YUM!

Monday, 7 January 2013

My Low Fat Dukan Friendly Turkey, Vege & Herb Meatloaf

I haven't made a Meatloaf in ages! It's not that popular in my house but I love them!
Keeping within Dukan guidelines I made this healthy low fat Turkey Meatloaf for dinner. 


 500 G Turkey Mince
1 Medium White Onion finely diced
1 Clove Garlic finely diced
1 Medium Carrot grated
1 Medium Zucchini Grated
1 Free Range Egg
Fresh or dried herbs

What to do:
Quick and Simple!! Preheat the oven to 180 Degrees.
Throw all of the ingredients into a bowl and mix well with your hands.
I used a Tupperware Loaf Form to cook mine, placing it into the form and
then placing a form into a waterbath (basically into a baking dish with a few inches of water in it)
Bake for approx 1 hour. If you are unsure it is cooked use a meat Thermometer to check.
This Meatloaf is delicious and juicy. Can be eaten hot or cold and served with Salad or Veges.

Thursday, 3 January 2013

Lj's Slow Cooked Y Bone Steak with Homegrown Cherry Tomatoes & Mushrooms

I picked up a cheap piece of Y Bone today and decided it would be lovely slow cooked.
I have cooked in a Dutch Oven on the stove top but you could easily use your slow cooker after browning the meat in a fry pan if you don't have one.


300g Y Bone Steak
1 Medium Onion Sliced
2 Cloves of Garlic Sliced
6 Button Mushrooms Sliced
Punnet size of home grown Cherry Tomatoes Diced
1 Campbells Beef Stock paste sachet (Equals one stock cube)
1/2 Tablespoon of Cornflour with 1/4 Cup of Water

What to do:

Heat your pan to Medium to High and spray a small amount of Cooking Spray. When the pan is hot enough
brown and seal the meat. Add the Onions, Garlic, Mushroom and Cherry Tomatoes.
Saute until semi soft and then turn down the heat to Medium Low. Add a small amount of water, approx 1/2 cup and pop on the lid. Let it simmer away for an hour or so, by this stage the meat should be almost falling off the bone. You can remove the bone at this stage and chop the eat into bite sized pieces. I used tongs and pair of kitchen scissors.. easy and no mess as you can do that without taking it out of the pan.
Add the Beef Stock and the Cornflour and Water. If the dish need to be a little wetter to stay moist while cooking just mix in a little more water. Give it a really good stir to combine. Pop the lid back on and turn the heat to the lowest setting on your stove. I let it slow cook for another 2 1/2 hours or when the meat melts in your mouth. Check and stir every half an hour or so. Add a little more water if needed. 

Serve with your favourite mash. I have served with Kent Pumpkin. It was so sweet and delicious I just drained and mashed and only add a small amount of cracked himilayan salt.

A very few basic ingredients turned into a really delicious dish!

Lj's Ham & Mushroom Scrambled Eggs

Yum! This is going to give me a great start to the day and energy to burn until Lunch time!
Quick & Easy... and remember Breakfast is the most important meal of the day!

Beat with a fork, 2 Free Range Eggs with 2 Tablespoons of Low fat Cottage Cheese
 into a mug and Season with Himilayan Rock Salt and Cracked Pepper.

Heat a Non Stick Frypan and add 3 sliced Button Mushrooms and 3 Slices of 
diced Low Fat Ham (Approx 35g). Saute until the mushrooms are soft.
 Add the Egg mix and some fresh chopped Parsley. Cook and stir until the egg is cook. 

Dig in and get about your busy day :-)

Lj's Lime & Garlic Yoghurt Marinated Chicken Breast with Roasted Vegetables

Starting off the New Year with a bang and some delicious healthy recipes based on the Dukan Diet. I will be creating recipes from the 100 list of foods that you can apparently each as much as you like of. I'm curious to see if I will have more energy and lose a few kg's as it states. I started this Plan yesterday along with a Food Journal to record my progress. 

"Hungry people don't lose weight"

This Chicken is quick and easy and really delicious.


2 Chicken Breasts with skin and fat removed

For the Marinade:

1 Cup Jalna No Fat Natural Yoghurt
Juice of 1 Lime and some of the Zest
1 Clove of fresh Garlic finely diced

Any Vegetables from the list:

I have chosen Zuccini, Carrot, Red Capsicum, Pumpkin & Mushrooms

What to do:

 If you have time in the morning, marinate the Chicken before you start your day. You could even make this ahead of time, say.. the day before and leave in the fridge. If you are short on time a few hours is ok but the longer the better as the Yoghurt really makes the Chicken tender. Simply add all of the ingredients into a Snap Lock bag and seal ensuring the chicken is well coated.

Preheat the oven to 180 to prepare to cook your Roast Vegetables. Wash and slice your Vegetables.
Line a baking tray with Baking Paper . Spray a small amount of Cooking Spray, lay your Vegtables onto the Baking Paper and spray again. Season with Cracked Himilayan Salt and Cracked Pepper. Bake until tender or to your liking. While the Veges are cooking heat a non stick pan and grill your Chicken. Remove the Chicken from the marinade and brown on either side. Cook until the Chicken is tender, approx 6 - 8 minutes each side. Just before serving add a few Tablespoons of the No Fat Yoghurt to the pan and stir to pick up all the juices from the pan. Cook and stir for a few minutes and you will have a nice little sauce to top your Chicken.

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