Saturday, April 19, 2014

Cinnamon Bread

I found a recipe that I dukanized from this site.

Cinnamon Bread

  • 11/2c sugar,divided                                                 
  • 2tsp ground cinnamon                                                                                                
  • 2c Corn flour                                          
  • 11/2tsp. baking powder                                                                                               
  • 1 egg,beaten                                                                                               
  • 1c skim milk                                                                                             
  • 1c cooking oil (I used 4tbls unsalted butter instead of the oil)

  • Directions

  • Preheat oven to 350
  • Grease and flour a 9x5x3" loaf pan. Mix 1/2c sugar with the cinnamon; set aside In a lg. mixing bowl, combine the flour, baking powder, and remaining sugar. In a separate bowl combine the egg, milk and oil; add to the flour mixture. Stir until just moistened.
  • Poue half the batter in the prepared pan. Sprinkle with half the cinnamon/sugar mixture. Repeat with remaining batter and cinnamon mixture. Draw a knife thru the batter to marble the bread.
  • Bake at 350 for 45-50 mins or till toothpick inserted in center comes out clean. Cool in pan for 10 mins. Remove from pan. Cool.
  • Tuesday, April 15, 2014

    White Spinach and Bacon Pizza / Meatlovers Pizza

    Tonight for dinner I am making a White Spinach and Bacon Pizza and a Meat Lovers Pizza.
    Due to severe back and sciatica issues I had to do everything in small stages through out the entire day.

    Preheat oven to 425
    Crust Ingredients & Directions
    • 2 cup Meseca Corn Flour
    • 2 tablespoon Pizza Dough Flavor, optional
    • 2 ¼ teaspoons salt (I did not use the salt) 
    • 2-3 cups lukewarm water
    • 4 tablespoons olive oil
    • 1 tablespoon baking powder
    Mix all ingredients together. Knead until workable & spreadable, about 2 minutes. Roll or spread the dough out to close to the desired size.

    Spray pan with PAM spray and then place crust on to pan and use fingers to nudge the crust into shape.

    Place in the oven for 4 minutes, to set the crust. You can skip this but I think helps the crust to stay crispier.

    Then top your pizza crust however you wish. Then complete the baking process.

    White Spinach and Bacon Pizza Ingredients
    • 1 1/2 cups  Fat Free ricotta cheese
    • 1 1/2 cups shredded Fat Free mozzarella cheese
    • 2 to 4 teaspoons Pizza Seasoning (use the smaller amount if you use the optional feta)
    • 2 tablespoons olive oil or garlic oil, plus additional for brushing in pans and atop pizzas
    • One 10-ounce bag baby spinach; or use frozen spinach (I used fresh)
    • 1 cup crumbled Fat free feta cheese, optional

     Cook the Turkey bacon until done. Mix the ricotta and mozzarella together (I added garlic powder to mine for extra flavor). Spread it on the pizza crust.  Break the spinach and bacon into pieces and put on top of the ricotta. Put the feta cheese on top. Back in the oven for 20 minutes. 

    Meat Lovers Pizza Ingredients
    (I didn't measure the meat and cheese for this pizza. I just went by looks.)
    • Turkey Bacon
    • Turkey Sausage
    • Turkey Pepperoni
    • 98% fat free ham
    • Lean Ground Beef
    • Sugar free spaghetti sauce
    • Pizza seasoning
    • Fat free mozzarella cheese
    • fat free cheddar cheese

    Cook the bacon, sausage, and ground beef on the stove top until done. Once cool break the bacon into tiny pieces. Cut the ham into pieces as well.  Put the spaghetti sauce on the pizza dough with pizza seasoning on top.  Then put on the sausage and ground beef.  Put a layer of mozzarella and cheddar cheese. Then put the pepperoni, ham and more bacon on top of the cheese.  Cook for 20 minutes at 425degrees.

    Monday, April 7, 2014

    Mozzarella stuffed Arepas and beanless chili with cheddar cheese on top

    Tonight for dinner I wanted something different.  I love chili but my husband hates the beans and they are not allowed on the Dukan diet (we are in the cruise phase still). So I decided to make beanless chili and mozzarella arepas.

    I got the recipe from this site:

    Chili Ingredients
    • 1 lb lean ground beef
    • 1/2 cup chopped green bell pepper  
    • 1/2 onion                             
    • 1/4 cup water                               
    • 1 package 30% less sodium chili powder              
    • Garlic to taste                              
    • 1 (14.5-ounce) can  stewed tomatoes               
    • 6 tablespoons shredded reduced-fat cheddar cheese or to taste

    1. Cook the ground round in a large nonstick skillet over medium-high heat until brown, stirring to crumble. Add chopped onion, garlic and the green pepper, and cook for 7 minutes or until onion is tender. Place meat mixture in an electric slow cooker, and stir in beans and tomatoes. Cover with lid, and cook on low-heat setting for 4 hours. Spoon into bowls; sprinkle with cheese.
    2. Note: The chili can be made on the stovetop if you don't have a slow cooker. After adding the beans and the tomatoes, bring to a boil. Reduce heat; simmer, partially covered, 1 1/2 hours.
    This is how my chili came out!!!

    CHEESE AREPAS 009_opt.jpg

    I love the Arepas at the Sunlife Stadium and I found their recipe on this site:
    Of course I have to Dukanize it so I can eat it on my diet

    Mozzarella Stuffed Arepa Ingredients:
    Cheese ArepasCenterplate Chef Orlando Morales

    3/4 cup skim milk
    2 tsp. butter
    1 cup arepa flour or fine corn meal (I am using Corn Flour)
    1/3 cup brown sugar (I am using Splenda brown sugar)
    1/4 tsp. salt
    1 cup shredded fat free mozzarella (more or less to taste)

    Melt unsalted butter and add to  skim milk.
    Mix the arepa flour, salt and brown sugar. Make a well in the center and gradually add the milk-and-butter mixture. Stir until there are no lumps.
    Work the dough until it is smooth and sticky.
    Divide the dough into four equal pieces and form it into four round flat patties.
    Stuff each patty with cheese.
    Add butter to sauté pan and fry until cheese melts and the arepa is golden brown.

    My Arepas were a hit!!! They tasted just like the ones at the stadium!!!  My husband LOVED them and wants them again already!!  The pics below are how my Arepas came out!

    Cooking the last 3 on the griddle

    OH MY GOSH were these so GOOD!!!!!!!

    Thursday, April 3, 2014

    Sausage patties and Chicken Nuggets.

    I LOVE any kind of sausage!!!  I also love chicken nuggets!!!  So tonight for dinner we are having both!!

    The chicken nuggets we are having are not actually chicken nuggets. They are actually meat free veggie nuggets that taste like real chicken nuggets.  I have had them before and loved dipping them in sugar free BBQ sauce or fat free ranch dressing.


    I highly recommend these!!

    For the sausage patties we are using turkey sausage

    Nutrition Facts
    Serving Size 2 oz (57 g)
    Per Serving % Daily Value*
    Calories 110
    Calories from Fat 54
    Total Fat 6g 9%
    Saturated Fat 1.5g 7%
    Cholesterol 60mg 20%
    Sodium 570mg 24%
    Carbohydrates 0g 0%
    Dietary Fiber 0g 0%
    Sugars 0g
    Protein 14g
    Vitamin A 0% · Vitamin C 2%
    Calcium 2% · Iron 6%

    Read more: Calories in Jennie-O - Turkey Breakfast Sausage Lean Mild, Bulk Packed

    Wednesday, April 2, 2014

    Cheesy Chicken Broccoli and cauliflower casserole, Vanilla and Chocolate Biscotti

    Cheesy Chicken, Broccoli & "Rice" Casserole

    2 large chicken breasts
    1 small onion, finely diced

    3 cups of cauliflower rice

    1 package of frozen broccoli pieces (not florets…pieces…there is a difference)

    1 can (10 oz.) of low fat broccoli cheese soup

    ½ c. skim milk

    2 c. fat free shredded cheddar cheese

    Salt, pepper, onion powder, garlic powder and any other spices you like


    1. Parboil the chicken breast. Once cooled pull chicken.
    2. Preheat your oven to 350 degrees.
    3. Boil your broccoli until it is the desired consistency then drain.
    4. Sautee your onion in a pan with nonstick and add any desired spices
    5. In a large bowl, combine chicken, onion, cauliflower rice and cooked broccoli pieces. Add soup, milk and half of each kind of cheese and mix well.
    6. Transfer to a casserole dish and top with remaining cheese.
    7. Bake for 30 minutes or until cheese is melty.

    Before going in the oven
    Vanilla and Chocolate Biscotti
    Chocolate Biscotti Ingredients
    1 cup Maseca®
    1 ½ tablespoon baking powder
    3 eggs
    ½ teaspoon splenda
    ½ cup slivered almonds
    ¼ cup unsweetened cocoa
    Vanilla Biscotti Ingredients
    1 cup Maseca
    1 ½ tablespoon baking powder
    3 eggs
    ½ teaspoon splenda
    1 tablespoon vanilla extract
    I am also thinking of doing a Key Lime flavored Biscotti (just by adding the key lime juice and zest to the vanilla biscotti)

    Hint ( I would add more splenda mine taste bland)
    Preheat oven to 350degrees
    Mix all ingredients until a heavy and homogenous consistency has been reached.   Place masa in a 1 ½” thick greased baking tray. Bake for 350°F for 20-30 minutes or until a toothpick inserted comes out clean.  Bread will be hard.  Cut in equal size pieces with a serrated knife.

    These are my Chocolate ones

    These are the Key Lime ones
    I will have to add more flavoring to them next time....they were very bland (both flavors). I hope they taste better dunked in tea or coffee for now.

    Tuesday, April 1, 2014

    Easy Meal today- bacon cheese burgers/hamburgers and Oopsie Bread

    Because I am hurting bad today (back and neck issues) I am just having easy meals today.
    For breakfast my mom cooked a 3 egg omelet with garlic, onion, fat free cheddar cheese, and 97% fat free ham.

    For lunch I am just going to have a toasted wrap and a yogurt.

    Dinner is going to be bacon cheese burgers/hamburger.
    for this we use lean ground beef, turkey bacon, and either low fat cheese, fat free cheese, or veggie cheese.  I hurt to much to make the Oopsie Bread so we are going to just use the high fiber or spinach wraps as the bread/buns.

    The oopsie bread recipe from this website:
    is listed below:

    Oopsie Bread

    Recipe Details

    Estimated time:
    30 mins Clock icon
    Servings: 6 


    1/8 tsp Cream of tartar
    3 Eggs
    3 oz Fat free cream cheese


    1 Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together.
    2 In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture).
    3 Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites.
    4 Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds.
    5 Flatten each mound slightly.
    Bake about 30 minutes at 150C (You want them slightly softer, not crumbly).
    6 Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool.
    7 Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist).
    8 Can be frozen.
    9 Notes: If you are making these to be savory (for burgers) you can add dry mustard and dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia natural sweetener to the yolk mixture.
    10 Picture: you could use fat free cheese and turkey bacon to create your own Dukan friendly burgers with veggies on PV days.

    Monday, March 31, 2014

    Spaghetti Squash Marina Casserole

    I found a recipe that sounds fantastic on this site
    I am going to Dukanize it so that we can have it for dinner tonight.


    -1 spaghetti squash
    - 1 tbs olive oil
    - 1/2 tbs dried oregano
    - 1 jar pasta sauce/pizza sauce
    - 1/2 cup skim milk/ Fat Free mozzarella
    -  Turkey Pepperoni


    Heat the oven to 475. Cut the spaghetti squash in half and remove the guts and seeds.

    Drizzle the olive oil over the halved spaghetti squash and sprinkle the oregano on top. Add cracked sea salt and pepper as you see fit. Place on a tin foil lined baking sheet and roast for about 30 minutes. (to see who to roast the squash see this site:

     Brown the ground turkey in skillet.

    When the spaghetti squash is done use a fork to shred the roasted squash into their familiar spaghetti like texture. If you can't do this easily, you need to cook it a little longer. This may go without saying, but give it a couple minutes to cool off and use an oven mitt to hold the squash steady as you shred.

    Place the shredded spaghetti squash in a casserole dish and pour the marinara on top. Add in the ground turkey and stir until the squash is evenly coated in sauce.

    Sprinkle the mozzarella on top and place the turkey pepperoni slices over the cheese.

    Reduce the oven to 375 and bake for about 25 minutes or until the cheese is golden and the mixture is bubbly. Then you're ready to serve! Beyond dinner, this is great to make ahead on Sunday and reheat for lunches all week long.

    Note: this is not easy for someone with back issues. I tried to cut the spaghetti squash but ended up calling my In-laws to come over and cut it for me because I could not do it.   Even just forking the squash out made me hurt and the dish was heavy to put in the oven so I had to have someone pull it out for me when it was done.

    Thursday, March 27, 2014

    Corn Flour Empanadas and Salad

    I found a recipe to make empanada dough out of Meseca on this site:

    I am going to make Empanadas for Dinner tonight. Unlike the above site says I am going to bake my empanadas instead of frying them.

    Ingredients :
    • 2 cups of masa harina
    • 1-¼ cups of warm water (amount may vary depending on air humidity and other wheatear conditions). I had to use about 2 1/2 cups of water 
    • 2 pieces of round plastic cut out from a bag. (freezer bags are ideal for this purpose). I used parchment paper instead of plastic.
    • 2 cups of filling ( I did two kinds:ground turkey with taco seasoning and breakfast sausage and onion ((Normally I just use ground beef, yellow and red and green peppers, onion, green olives Adobo and Sazon seasoning but those are not Dukan approved)) Note: Filling must be cold to keep the dough in shape. and don't over fill or they fall apart.
    • smidgen of olive oil (to sprits  on the empanadas before putting in the oven to bake 

    Preheat the oven to 375degrees

    1. Prepare the dough in a bowl, mixing the masa harina, salt and warm water to form a ball, knead dough until smooth. Divide the dough in 12 balls, and flatten and slightly cover with plastic wrap. Set aside.

    2. Place one ball of dough between two pieces of plastic and press using a tortilla press, a heavy skillet or a dish. I know, you have seen the tortilla press, but somehow I love to use my glass dishes for this step. So, do not be afraid, use whatever you have.

    Remove the top piece of plastic and spoon some of the stuffing onto the tortilla. Leaving enough room to seal the edges.

    Using the piece of parchment (or plastic) fold the dough over to make a half moon shape turn over. Pinch the edges, making sure they seal to avoid any leaking of the mixture while frying. Remove the empanada from the plastic set aside on a large plate or tray and cover with a plastic wrap. Keep working with the rest of the dough making the empanadas.

    Bake the empanadas at 375degrees for 15-20minutes. 

    for me they were too dry so I will have to correct that next time but still tasted good

    For the Salad we just use baby field green lettuce, tomatoes, cucumber, fat free cheddar cheese, turkey pepperoni, and any fat free dressing you like.

    Wednesday, March 26, 2014

    Banana Bread, Bacon Wrapped Cheese stuffed Pork Chop recipe, Stuffing

    Microwave Bread for French toast in the morning.

    The shape of the bowl determines how your bread will look using a square bowl/dish will give you a more bread like appearance and a deep round bowl gives a more roll like appearance.
    Microwave Dukan Banana Bread  - Version using Baking Powder

    • 4 tablespoons of Oat Bran (This will usually be enough for two days)
    • 1 teaspoon of Baking Powder
    • 2 tablespoons of fat free Greek Yogurt (I used Greek Banana Crème flavor)
    • 2 Whole Eggs
    1. Beat the eggs in a microwavable bowl with the yogurt
    2. Add the oat and wheat bran and yeast and mix well.
    3. Allow the mixture to rise for around 30 minutes.
    4. Microwave on full power for between 3 and 5 minutes depending on the thickness of mixture.  A mixture made in a shallower bowl will cook quicker than one made in a deeper bowl.  You may need to experiment a little to get the timing right.
    5. When cooked remove from bowl and allow to cool.
    6. Slice in half and toast.
    Bacon Wrapped Cheese Stuffed Pork Chop
    (I found a recipe on am am Dukanizing it)

    • 4 boneless pork chops
    • Fat Free Shredded Mozzarella Cheese 
    • 8 strips Turkey bacon   
    • drizzle of olive oil
    • salt and pepper to taste (or use Hidden Valley Ranch packets for a ranch flavor)
    1. Preheat oven to 400F.
    2. Remove excess fat from the sides of pork chops. Make a slice on the side of the pork chop to create a small pocket. Stuff with cheese. (If using ranch seasoning put on seasoning now after stuffing with cheese)
    3. Wrap each pork chop with two slices of bacon.   
    4. Place the pork chops in a skillet. Drizzle and season with olive oil, salt, and pepper.
    5. Roast for 30-40 minutes until bacon is crispy and pork chops are cooked through. If you'd like extra crispy bacon, broil the pork chops for the last 4 minutes. Enjoy!
    I would love to make this Stuffing!!!
    Stuffing Recipe found on this website:
    (the above website is one of my favs for recipes)
    Serves 4-6
    Prep Time: 30-45 minutes
    Cook Time: 30 minutes

    1 batch Dukan Cheddar Bread croutons (we used Becky's bread recipe with Janice's jalapeno sub for the dill.  After you bake your bread and let it cool, cut them up into crouton sized cubes.  Bake them on a cookie sheet at 325 degrees Fahrenheit for 30 minutes, then let them cool.  Spray them with a little bit of olive oil spray before baking.

    2 stalks celery, diced small
    1/2 red onion, diced small
    3 water chestnuts, diced small (I am not using these I am on the cruise phase and cant have nuts)
    6 oz. low fat turkey sausage (any low fat sausage would work), chopped
    1/2 t. dried rosemary
    1/2 t. dried thyme
    1 T. fresh parsley
    kosher salt and pepper to taste
    1 c. low sodium chicken broth
    1/2 c. oat bran
    1 egg

    (add mushrooms and olives ((olives are not allowed on the cruise phase)) both chopped if you like)

    Saute celery, onion and chestnuts (mushrooms and olives if you choose to add them) until veggies are soft.  Add sausage, cook for a couple minutes.  Add herbs, salt and pepper.  Mix and let cook for a couple minutes.  Add chicken broth, then croutons and oat bran.  Let cook for a couple minutes.  Add the egg, mix well and cook for a couple minutes.  Transfer stuffing to pan, cover with foil and bake for 30 minutes (uncover for the last 5 minutes).

    Oh this was delish. My mom and I had one chop

    And my husband had two chops!!! 
    This was so delicious!!!

    Sunday, March 23, 2014

    My Birthday (we made it a cheat day)

       So yesterday was my birthday. We decided to make it a cheat day (which we are not suppose to have but for my birthday we bent the rule). 

       My birthday dinner was stuffing, roast, mashed potatoes, gravy, broccoli and cheese, pecan rolls, fruit cups, and a coconut cake!! Then we had popcorn and Champaign at the Gallagher Last Smash Tour. Man was it good, but I am paying for it in weight gain right now---I gained 2lbs!!!   :-(    That's not to mention that I gained 2lbs the other day also because I have been more active(muscle). But the weight gain from yesterday is due to fat. 
      The next couple of days I will have to behave extremely well. It doesn't help that I can not do the exercise I am suppose to do because of my back issues. 

    Cheddar garlic biscuits

    I am making Cheddar Garlic Biscuits

    • 2 cups corn flour
    • 1/4 teaspoon garlic powder (I always use more than the called for garlic)
    • 1/4 cup cold unsalted butter cut into pieces
    • 1 1/2 cups skim milk (add more if it is still too dry) 
    • 1 cup (2 oz.) shredded fat free cheddar cheese
    • 1/4 cup parsley fakes  
    For the Garlic-Butter Sauce:
    • 1/4 cup butter (or margarine or Earth Balance spread), melted
    • 1/4 teaspoon garlic powder
    Preheat oven to 425degrees
    • stir corn flour, garlic powder, and parsley in a bowl and mix.
    • cut in the butter till it looks likes course
    • add the milk
    • add the cheese
       Press out dough to desired thickness and cut with a biscuit cutter. Put parchment paper on the cookie sheet and spray it with Pam. Put the biscuits on the sprayed paper and back for 30-45mins or until golden brown. Insert a toothpick and make sure it comes out clean.
       In a small heat-proof cup, add butter and 1/4 teaspoon garlic powder; melt in microwave for about 20 - 30 seconds. Alternatively, you may heat it in a sauce pan on the stove top. Baste warm biscuits with garlic butter sauce and serve warm.

    Thursday, March 20, 2014

    Tuna Patties, Microwave Bread

    Tonight I am making Tuna Patties for dinner.  We like crab cakes so I am hoping we will like these also.  I found the recipe on this website:

    Chives handful- to taste
     Eggs -1
     Oat bran -1.5 Tbsp
     Salt & Pepper -to taste
     Shallots handful- to taste
     Tuna, canned in water1 can (about 165g)



    1 Chop the chives and shallots.
    2 Mix all ingredients together into patties.
    3 Fry for about 3-4 mins on each side.
    4 You can experiment with adding various herbs & spices.

    I am also making Microwave Bread for French toast in the morning.

    Both of the recipes I’ve given below are suitable for use in any phase of the Dukan Diet.
    Microwave Dukan Bread  - Version using Yeast
    • 2 tablespoons of Oat bran (You are allowed up to 2 tablespoons of oat bran in the Attack and Cruise Phases but if you want to maximize the impact of the Attack phase it is better aiming for 1.5 tablespoons.  You can have up to 3 tablespoons if you are suffering with constipation.)
    • 1 tablespoon of Wheat bran (You are allowed one tablespoon of wheat bran on any day of any phase of the Dukan Diet.  This is additional fiber in your diet is also a great help if you are prone to suffer with constipation.)
    • 1 Whole Egg
    • 2 Egg whites
    • 3 tablespoons of fat free Greek Yogurt
    • 1/2 pack of Yeast
    1. Beat the eggs in a microwavable bowl with the yogurt
    2. Add the oat and wheat bran and yeast and mix well.
    3. Allow the mixture to rise for around 30 minutes.
    4. Microwave on full power for between 3 and 5 minutes depending on the thickness of mixture.  A mixture made in a shallower bowl will cook quicker than one made in a deeper bowl.  You may need to experiment a little to get the timing right.
    5. When cooked remove from bowl and allow to cool.
    6. Slice in half and toast.
    The shape of the bowl determines how your bread will look using a square bowl/dish will give you a more bread like appearance and a deep round bowl gives a more roll like appearance.
    Microwave Dukan Bread  - Version using Baking Powder
    • 4 tablespoons of Oat Bran (This will usually be enough for two days)
    • 1 teaspoon of Baking Powder
    • 2 tablespoons of fat free Greek Yogurt
    • 2 Whole Eggs
    Same as for the version using yeast.

    You can use IHOP sugar free syrup on the French toast!! NomNom

    Wednesday, March 19, 2014

    Liver and Onions

    I found a recipe that I am going to Dukanize for dinner tonight. I found it on
    Granny's Liver and Onions


    I love liver! It is great with smothered, sliced red potatoes, grits, or mashed potatoes (but those are not allowed on the Dukan Diet). Add some green beans (which is allowed) and you're all set. I love liver!                                                
    Number of Servings: 6


      1 lb calves liver (I use beef liver and I am going to cook it with turkey bacon)
      1 med onion, cut into large pieces
      3 Tbs Extra virgin olive oil
      1/4 c flour (I use corn flour because that's allowed on the Dukan Diet)
      1 teaspoon black pepper
      1/4 tsp garlic powder


      Heat oil in skillet Flour pieces of liver and place in skillet, if you cook it with turkey bacon it will give it a better flavor. Brown on each side and remove from pan. Add onions and garlic powder. Saute onions until clear. Add flour one tablespoon at a time until oil is absorbed and flour is lightly browned. Add water to flour & onion mixture until it reaches gravy consistency that you desire. simmer for about 5 minutes and then return liver to pan. Cover and simmer for another ten to fifteen minutes. Serves four to six.

      Number of Servings: 6

    Tuesday, March 18, 2014

    Ground Turkey burger BBQ Cups! NomNom

    Tonight's dinner menu is Ground Turkey Burger BBQ Cups.   I like  recipe that Paula Deen has on the food network site:  I have to dukanize the recipe though.  So instead of white flour I used Corn flour, unsalted butter, and I doubled the milk because corn flour requires more liquid than white flour. 

    This would be another good recipe to Dukanize on another day:

    Biscuit Ingredients
    • 2 cups  Cornflour
    • 1 teaspoons Splenda
    • 1 tablespoon baking powder
    • 1 teaspoon salt
    • 8 tablespoons unsalted butter, cubed
    • 1 1/2 cup   Skim Milk
    Preheat oven to 425degrees. 

    In a large bowl combine flour, splenda, baking powder and salt together. Cut Unsalted butter into mixture until it begins to look like cornmeal.
    Make a well with flour mixture and slowly add milk into the middle. Knead dough with your fingers and add milk when necessary. Let the dough sit for at least 30minutes so it can rise in a cool dry place.

    Once the dough has risen split the dough into 12 balls. Press each ball  into the greased muffin tin and put in the oven for 8 minutes.

    This is what they will look like after the 8 minutes.

    Preheat oven to 400 degrees

    For the Turkey BBQ filling

    1 lb ground turkey
    1/2 cup barbecue sauce of your choice (I made homemade sugar free BBQ sauce)
    1 tablespoon onion, minced
    1 1/2 tablespoons brown sugar
    12 Biscuit cups (the biscuits you made earlier from above)
    3/4 cup fat free cheddar cheese, shredded
    1. Brown ground turkey in skillet, stirring until crumbly; drain.
    2. Add barbecue sauce, onion and brown sugar, mixing well.
    3. Spoon in ground turkey mixture into the biscuits in the muffin tin.
    4. Sprinkle with cheese.
    5. Bake at 400 degrees for 10 to 12 minutes or until golden brown. 
    For the homemade Sugar Free BBQ sauce I used the rub that I had already made a while ago:
    1/2 cup brown sugar                                                          

    1 tablespoon salt
    1 tablespoon chili powder                                                                     

    The final outcome

    Monday, March 17, 2014

    Irish Meals Dukan approved or Dukanized

    I am trying to find Irish recipes for dinner tonight but I cant seem to find any that are healthy that I can Dukanize. 

    The site I found with the most appealing "Dukan"able recipe was


    Guinness Grilled Shrimp and Steak
    • 12 oz extra-large peel and eat shrimp
    • 6 oz Guinness + 1 splash (about an oz.)
    • ½ TBSP raw minced garlic                                                                  
    1. Mix beer and garlic in a bowl with matching lid.
    2. Add shrimp.
    3. Put lid on bowl and shake well.
    4. In a cast iron skillet warm a little bit of olive oil and a splash of Guinness.
    5. Remove lid from bowl and add shrimp to skillet along with a little bit of the Guinness and garlic mixture.
    6. Cook your shrimp on medium low heat until most of the liquid has evaporated.
    7. Turn skillet to medium high and cook shrimp just long enough to have that ‘fry’ coating.
    8. Serve with your choice of sides
    This is how my dinner came out!! Rather good if I say so!!

    Guinness Shrimp and Steak (also seasoned with Guinness)

    Green Sprit Zero

    sald that we had (I put some of my Guinness steak in it)

    green sprit zero

    Green and orange layered jello


    Sunday, March 16, 2014

    Gained weight :-( But keep on trucking(or dieting in this case)!!!

       So yesterday we went to the Miami Zoo so I did not cook(hence why I didn't blog either).  We were bad, we had Dippin Dots as snacks and for lunch we had the special salad with fat free Italian dressing.  But the worst thing we did was share a strips meal between the 3 of us (so we each got a chicken strip and some fries). We also did not drink enough throughout the day either.   We are paying for our mistakes today (me the most)!  I gained 2.6lbs just because of yesterday!!!!!!

      Today I am trying to stay on the diets straight path.  So for breakfast we had oat bran porridge I combined ideas from different sites but these a pretty good one to go off of also:

    I Cook my porridge on the stove top rather than in the microwave though(to me stove top tastes so much fresher and better).  And I do different flavors, like maple and brown sugar (ihop sugar free syrup and splenda brown sugar) , vanilla, and cinnamon and brown sugar.

    Lunch was just tacos again.

    But for dinner I made a ground beef frittata. I just used beef instead of the turkey burger in the recipe below.

    Turkey Frittata (or any meat you choose)
    Ingredients (Serves two)
    1 diced medium onion
    4 finely diced cloves garlic
    4 ounces of  minced/ground  turkey
    3 tablespoons of chicken stock
    6 eggs or mixture of eggs and egg whites
    Sea salt and freshly ground black pepper to taste
    1. In a 9 to 10 inch pan dry fry the onion and garlic on a medium heat in a little chicken stock if needed.
    2. After about three minutes add the turkey and cook for a further three or four minutes stirring frequently to prevent clumps from forming.
    3. Add the remaining stock and cook for a further five minutes, reducing the heat halfway through to low.
    4. In a bowl beat the eggs and seasoning and pour over the meat mixture
    5. Continue cooking for a further three minutes but do not stir!
    6. Finally place the pan under a preheated grill/broiler and cook until the eggs are firm and serve immediately.