DUKAN PIZZA - http://glamedup.wordpress.

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My new experiments in the kitchen are based around a mix of an omlette, the bran cake and a
frittata. The one above is something I consider the Dukan Pizza
Ingredients:

2 eggs

2 tbspoons of yoghurt

2 tbspoons of oat bran

1 tbspoon of cornflour

1 tspoon of baking powder

100g precooked chicken or chicken ham etc.

1 tspoon of sesame seeds

1 tspoon of grated hard cheese

4 cherry tomatoes

1 Babybel light

Spices: salt, pepper, parsley, italian spices and oregano

Instructions:

Put the eggs, yoghurt, oat bran, cornflour, baking powder, half of the chicken pieces and
spices into a bowl for mixing. In the meanwhile put the other half of the chicken pieces on a
non stick (big – it will allow the ‘pizza’ to be nice and flat) pan to let them crisp a bit. Mix all
the ingredients in the bowl and pour it out onto the pan, covering the chicken. Put a lid on the
pan and let the mix crisp a bit at the bottom. When the bottom is done, an the top still a bit
liquid, on top, put tomatoes cut into pieces, thinly sliced babybel cheese, sprinkle with grated
hard cheese and sesame seeds. All of that needs to be put under a grill (I just put the pan under
the grill, with the handle sticking out, so there is no worry that the liquid top will spill) and
just watch it get nice and brown on top. There isn’t a lot of cheese, but enough to give a fab
aroma and crispiness on top.

And that is just one variation of it! You can make it without the bran, so it’s more of an
omlette (you can add milk instead of yoghurt for extra fluffiness) or add spinach and the
babybel directly into the mixture, to make it more like a traditional frittata. It is really a nice,
rewarding meal in the evening.

I also love to make it with smoked salmon.

I’ll start with a recipe, as this was the hit of my week and became a massive favourite of mine
for months to come! I am also definitely keeping this recipe for after the diet. All my friends
love them too. Eating like this makes you definitely feel like you’re not on a diet…

Chicken muffins

2 chicken breasts

250ml of low fat natural yoghurt

2 eggs

1 tablespoon of cornflour

2 table spoons of oat bran and 1 of wheat bran

1 teaspoon of baking powder

Spices I used: salt, pepper, a lot of chicken spice and italian herbs

(on a different occasion, for PV I added mashed sweet peppers or tomato to the mix and it was
brilliant! )

Chop the meat into very small pieces. Mix all the other ingredients, add the chicken and mix it
with a spoon. Don’t worry that the mixture is quite runny, it will get more solid. Put the mix
into muffin silicone cases. You could technically use a different kind, but they easily slide out
of the silicone, without using any oil.

Put the muffins into a hot oven (gas mark 6) for 45-60 minutes. They should be good when
the edges get a little brown.
They look good and taste marvelous They’re good hot AND cold, so they’re a good simple
snack on the go. Remember that you have the daily limit for oat bran in them!

If you feel lazy and don’t care about the shape of the food, you could just pour the mix onto a
baking tray ( I recomend silicone once again) and just cut it into pieces when it’s done. I also
like to put a bit of sesame seeds on top.

Sweet bran cookies:

* 1 egg
* 1 table spoon of sweetener
* 3 table spoons of oat bran
* 1 table spoon of baking powder
* 2-3 spoons of milk (or yoghurt)

Instructions:
Mix everything together until it forms a consistent mass. Use a shallow form for nice crispy
result or spread them directly on a baking tray layed out with baking paper. Heat the oven to
180°C and bake for about 15 minutes (until they start to go golden brown on top).

(Recipe stolen from my sister ha ha from her site – http://mydukandiet.com )

On one of the days I bought a big amount of chicken, eggs, ham and spent over 2 hours in the
kitchen but prepared a LOT of ready food, that went straight to the freezer, so it’s there when
I need it It’s a really good way to save time – making in bulk.

Tomato Soup
BIG POT

2 knorr chicken stock cubes

2 litres of boiling water

Into that, put half a big onion shred into pieces.

Add some salt, some pepper, parsley, Italian herbs, pieces of carrot. Let it boil for about 10
minutes.

Add 2 tins of shred tomato pieces (2x400g) and two spoons of tomato concentrate. Let it boil
and stir. After about 10 minutes, check the taste, if you wan to add any spices. At the end you
can add some dried vegetable pieces.

And that’s it. Very nice, especially for cold evenings. Very filling, good with other dishes.
Mmm. Nice and thick. What I also do is, sometimes I mix all the vegetables in a shredder, do
it’s really small bits and the soup seems even thicker.

Once I also added sweet peppers and it was really nice, a bit like goulash.

Recipe – Chicken with tomato sauce

April 25, 2010 in Diet, life | Tags: chicken, cooking, Diet, dukan, dukan diet, losing weight,
protal, protein, protein diet, recipe, tomato, weight loss | by Katrina Conquista | 3 comments
Ingredients:

4 chicken breasts

1 carrot

1 knorr stock pot

1 tin of chopped tomatoes (400g)

1 tablespoon of green peas (if you like to live on the edge, like me

1 medium red onion

Spices: salt, black pepper, piri piri, parsley, italian herbs, chicken spice

Chop the chicken breasts into pieces, sprinkle the meat with chicken spice and salt. Spray a
big pan 3 times with spray oil (or use a non stick pan, OR one drop of olive oil). Put the
chicken on the pan and let it fry for a couple of minutes.

Put the rest of the spices, half of the carrot pieces, stock pot, onion pieces and chopped
tomatoes into a food processor and mash it up into a vegetable purree. If the chicken if getting
nice and golden, pour the vegetables onto the pan. Add a few more carrot pieces and simmer
it all under covering for a good 15 minutes (stir from time to time). Add the peas at the end as
a final touch . VOILA!
I’m super-stuffed and I’m definitely doing this again.

It a portion for about 3 people, or 3 meals if you store it in the fridge.