The Dukan Diet : The revolutionary French solution for permanent weight loss

Tuesday, July 4, 2017

Seared Steak with Tomato Salad and Creamy Spinach

  • 2 tablespoons balsamic vinegar
  • 3 tablespoons olive oil
  • Coarse salt and ground pepper
  • 2 beefsteak tomatoes, thinly sliced crosswise
  • 1 sweet onion, such as Vidalia, one half thinly sliced, other half chopped
  • 3 tablespoons all-purpose flour
  • 2 cups whole milk
  • 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
  • 1/8 teaspoon ground nutmeg
  • 4 flat-iron steaks (4 to 6 ounces each)

  1. In a small bowl, whisk together vinegar and 2 tablespoons oil; season with salt and pepper. Place tomato and onion slices on a platter, and drizzle with vinaigrette. Set aside.
  2. In a medium saucepan, heat remaining tablespoon oil over medium. Add chopped onion. Cook, stirring occasionally, until onion begins to soften, 4 to 5 minutes.
  3. Add flour to pan; cook, stirring, 30 seconds. Gradually whisk in milk. Stir in spinach and nutmeg; season with salt and pepper. Cook, stirring occasionally, until spinach is tender and sauce has thickened, 3 to 5 minutes. Cover, and set aside.
  4. Heat a large skillet over medium-high. Season steaks with salt and pepper. Cook until browned and medium-rare, 3 to 4 minutes per side. Serve steaks with tomato salad and creamy spinach.

Monday, July 3, 2017

Recipe : Seared Steak with Minted Green-Bean Slaw


  • 12 ounces green beans, cut on the bias into thin slices
  • 1 tablespoon minced shallot (from 1 small shallot)
  • 3 tablespoons rice vinegar, divided
  • 3 tablespoons thinly sliced fresh mint leaves, plus whole mint leaves, for garnish
  • 3 tablespoons extra-virgin olive oil, divided
  • Coarse salt and freshly ground pepper
  • 4 beef chuck top-blade steaks (each 5 to 6 ounces and about 1/2 inch thick)
  • 3 tablespoons hoisin sauce


1. Toss together beans, shallot, 2 tablespoons vinegar, mint, and 2 tablespoons oil; season with salt and pepper. Let stand, tossing occasionally, at least 30 minutes and up to 2 hours.
2. Meanwhile, briefly pound steaks on both sides with the tenderizing side of a meat mallet; season with salt and pepper. Stir together hoisin and remaining tablespoon vinegar. Brush steaks with hoisin mixture; let stand at least 20 minutes and up to 1 hour. Heat remaining tablespoon oil in a large skillet over medium-high heat until shimmering. Add steaks and cook, flipping once, until edges are caramelized and deep brown, about 5 minutes for medium-rare. Let rest 10 minutes. Divide steaks and beans among 4 plates and garnish with mint leaves.

Sunday, June 11, 2017

Phase 2 – Cruise Phase Recipes

This is where the dieter really settles into the dietary plan. By alternating days involving pure protein and introducing days that are protein and vegetables, you can enjoy eating large portions. The cruise phase adds 32 vegetables. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. You will not lose weight as rapidly as the Attack Stage, but you will gradually continue to slim down toward your target “ideal weight”.

 The average length of this phase is based on a schedule of 3 days for each pound you want to lose.

Cruise phase recipes : lean protein with healthful vegetables

Chicken with Mushrooms Quick Gazpacho Mexican Steak
Dukan Pizza Hungarian Minced Steak
Chicken Roulade

Cruise is the workhorse stage of the diet, where you alternate the pure protein days of Attack with days when you include a delicious array of unlimited salads and vegetables to your wide selection of meat, fish and no-fat dairy products.

The most efficient way to work this stage is to spend one day on pure protein, and the next on a protein-based dish and vegetables, then alternating between the two for as long it takes for you to reach your target weight.

The pure protein message remains the same, but on vegetable days you are free to begin your meal with a crunchy salad or soup, have vegetables with your main course, and enjoy delicious crudites as a snack.

You can introduce the following veg either raw, steamed, boiled, or baked (in foil) with your meat or fish: artichoke, asparagus, aubergine, broccoli, cabbage (white, red, savoy, kale, cauliflower, Brussels sprouts), celery, celeriac, chicory, courgette, cucumber, fennel, French beans, leeks, mangetout, mushrooms, onions, peppers, pumpkin, radish, salad leaves, sorrel, soya beans, spinach, swede, Swiss chard, tomatoes, turnip.

Carrots and beetroot are permitted, too, but they are quite starchy, so avoid having them too often. And while you’re in the Cruise phase, steer away from starchy vegetables such as potatoes, rice, corn, peas, beans (haricot, cannellini, kidney), lentils and avocado (which is technically a fruit anyway).

Monday, May 15, 2017

Recipe : Gluten-Free Grilled Lemongrass Pork Chops

  • 3/4 cup  Noc Noc Sauce, divided
  • 1 Tbsp finely minced lemongrass
  • 4 (about 2 lbs total)  Center-Cut Free Range Bone-In Pork Chops
  • 1 Tbsp  Pure Olive Oil
  • Pepper to taste
  • 1 1/2 cups Organic Baby Arugula
  • 1/2 cup roughly chopped fresh cilantro
  • 2 Tbsp roughly chopped mint leaves
  • 1 red Fresno chili, seeded, thinly sliced (wear gloves when handling)
  • 1 lime, cut in 8 wedges, for garnish


1. Add 1/2 cup sauce to baking dish; stir in lemongrass. Add pork chops; flip to cover both sides in marinade. Cover; chill at least 1 hour.

2. Preheat grill on HIGH 10 min. Coat cleaned grill grate lightly with vegetable oil. Drizzle both sides of chops with oil; season with pepper. Sear on grill about 2 min, until chops have changed color one-quarter of way up and seared side has browned. Turn over; sear 2 min.

3. Reduce heat to MED; grill 2 min. Turn over second time; grill about 10 min, until internal temp reaches 145 degrees (check by inserting thermometer halfway into thickest part of meat). Transfer chops to platter; let rest 10 min.

4. Add arugula, cilantro, mint, chili, and 1 Tbsp sauce to bowl; toss to combine. Remove bone from chops; slice meat in 1/2-inch pieces. Overlap slices on platter; top with arugula mixture. Drizzle with remaining sauce; garnish with lime wedges.