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
Prawn Soup with Coriander		Chicken with Mushrooms		Quick Gazpacho		Mexican Steak
Meatballs in Tomato Sauce		Portuguese Piri Piri Chicken		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).

Recipe : Chicken with Mushrooms

Ingredients

• 600g (1¼ lb) button mushrooms

• 1 lemon

• Salt and black pepper

• 1 onion, chopped

• 800g (1lb 12oz) chicken breasts, cut into cubes

• 2 tomatoes, chopped

• 2 garlic cloves, chopped

• 250ml (9fl oz) low-salt chicken stock

Serves 4

Directions

1. Chop the ends off the mushroom stalks and thinly slice the mushrooms, then sprinkle a few drops of lemon juice over them to prevent them from turning black.
2. Put the mushrooms in a non-stick casserole dish. Season with salt and pepper, cover and cook over a gentle heat until all their water has evaporated. Drain and put to one side.
3. Brown the onion in a casserole dish in a little water. Add the chicken, tomato, mushrooms, garlic, chicken stock, salt and pepper. Cover and cook over a gentle heat for 20 minutes.

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more mushroom  recipes

Recipe : Meatballs in Tomato Sauce

Makes 4 Servings

Suitable for Cruise Phase

Ingredients

Meatballs

• 500g ground beef
• 2 cloves garlic, crushed
• 2 Eggs
• 4 tbsp oat bran
• 1 grated carrot
• 1 grated zucchini
• 1 tbsp Pesto**
• 50g finely grated Parmesan**

Tomato Sauce

• 1 tsp olive oil
• 4 slices bacon (only the good round end part)
• 250g finely diced mushrooms
• 2 tins diced tomatoes
• 1 cup beef stock
• Freshly cracked black pepper
• Fresh basil (or dried)

Directions

To make the Meatballs:

1. Preheat oven to 180 degrees Celsius (360F).

2. Combine all Meatball ingredients in a large bowl and mix well with your hands to combine.

3. Roll tablespoon sized balls and place on a baking dish, evenly spread apart.

4. Bake for 40 minutes, turning half way.

5. Remove from the oven and place on some paper towel.

To make the Tomato Sauce:

1. Once the meatballs are in the oven…Heat the oil in a heavy bottomed pan. Add the onion and gently fry until translucent.

2. Add the Bacon and Mushrooms and fry until cooked.

3. When Onion, Bacon and Mushrooms are cooked, add the tins of Tomatoes, Beef Stock, Pepper and Basil. Bring to a simmer and slowly cook until meatballs are ready.

4. Add Meatballs to the Tomato Sauce and allow to cook over a low heat for a little while longer until sauce reduces. This is not an exact science, it just depends on how it looks in your kitchen.

5. Serve with some fresh basil.

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Dukan Cauliflower Soup

Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 8 servings
Serving Size: 1 cup
Nutritional Info: 46.4 calories, 1.9 g of fat, 6.6 of carbohydrates, 2.9 g of fiber 2.2 g of protein

Ingredients

• 1 tsp olive oil
• 1 medium onion, sliced thin
• 1 large head fresh cauliflower
• Salt, to taste
• 1 tsp fresh thyme
• 4 1/2 cups hot water, divided
• Black pepper, to taste

Directions
1. In a large pot, heat the olive oil over medium low heat. Cook for about 15 minutes until they soften up and become fragrant.

2. Add the cauliflower, salt and pepper, and 1 cup water. Bring the heat to medium and bring it to a simmer. Cover the pot and let everything cook for about 15 minutes until the cauliflower is fork tender.

3. Add the remaining water and thyme and continue to simmer for 20 minutes.

4. Puree the soup using an immersion blender or regular blender. Let stand for 20 minutes so it thickens up.

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Recipe : Pan-Roasted Steak with Broccoli

Ingredients

• 2 large heads of broccoli (about 2 1/2 lb. total)
• 6 Tbsp. plus 3/4 cup extra-virgin olive oil
• 1/2 tsp. kosher salt, divided, plus more
• Freshly ground black pepper
• 1/2 cup finely chopped shallot or red onion
• 1/4 cup fresh lime juice
• 3 (12-oz.) sirloin, boneless rib-eye, or New York strip steaks (about 1 1/4" thick)
• 2 tsp. vegetable oil
• 1 cup finely chopped cilantro
• 2 Tbsp. rinsed capers, coarsely chopped
• 1/2 jalapeño, finely chopped

Directions

1. Place racks in upper and lower thirds of oven; preheat to 425°F. Cut broccoli into large florets with some stalk attached. Divide between 2 rimmed baking sheets lined with parchment or foil. Drizzle each with 3 Tbsp. olive oil; season generously with salt and some pepper. Toss to combine. Roast, tossing and rotating baking sheets halfway through, until crisp around the edges and charred in spots, 35–40 minutes. Season with more salt and pepper if desired.

2. Meanwhile, mix shallot, lime juice, and 1/2 tsp. salt in a small bowl. Set aside.

3. Season steaks generously all over with salt and pepper, pressing to adhere. Heat a dry large skillet, preferably cast iron, over medium-high. Swirl vegetable oil in pan to coat. Pat steaks dry; cook 2 steaks, undisturbed, until undersides are browned, about 5 minutes. Turn; cook until other sides are browned and an instant-read thermometer inserted into the thickest part registers 130°F for medium-rare, about 5 minutes. Turn steaks onto fat cap and cook until browned, about 3 minutes. Transfer to a cutting board and let rest 10 minutes. Wipe out skillet, leaving just enough fat to coat pan. Repeat with remaining steak.

4. Mix cilantro, capers, jalapeño, and remaining 3/4 cup olive oil into reserved shallot mixture. Reserve 1 steak and 1/4 cup cilantro salsa verde for making the Steak Sandwiches another night. Thinly slice remaining steaks against the grain. Top with salsa verde and serve with broccoli.

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Recipe : Cucumbers with Ajo Blanco Sauce

This ajo blanco sauce has is garlic-pungent, rich from almonds, and tart with sherry vinegar.

YIELD: 4 servings

Ingredients

• 5 mini seedless or Persian cucumbers (about 12 oz.)
• Kosher salt
• 3 tsp. sherry vinegar or red wine vinegar, divided
• 3/4 cup blanched almonds, divided
• 1 garlic clove, finely grated
• 1/2 cup extra-virgin olive oil
• Flaky sea salt

Directions
1. Preheat oven to 350°F. Cut cucumbers about 1" thick on a steep diagonal and place in a medium bowl. Add a large pinch of kosher salt and 2 tsp. vinegar and toss to combine; let marinate 10 minutes. Pour off any liquid that is released.

2. Toast 1/4 cup almonds on a rimmed baking sheet, tossing once, until golden, about 5 minutes. Let cool, then coarsely chop. Set aside.

3. Blend garlic, oil, remaining 1 tsp. vinegar, remaining ½ cup almonds, and 1/2 cup ice water in a blender until smooth and creamy, about 2 minutes; season generously with salt.

4. Divide sauce among plates and top with cucumber salad and chopped almonds. Sprinkle with flaky sea salt.

Notes
Sauce can be made 1 day ahead. Cover and chill.

Recipe : Dukan Pizza

Directions

1. Use the basic savoury pancake as a pizza base
2. Dry-fry a chopped onion, add 500g (1lb 2oz) chopped drained tomatoes, herbs, pepper and salt, and simmer for 10 minutes. 
3. Spread tomato mix over the base, scatter over 175g (6oz) canned tuna, 2 tbsp of capers and 6tsp of low-fat cream cheese. 
4. Bake at 190c/gas 5 for 25 minutes.

Recipe : Hungarian Minced Steak

Ingredients

• 6 small shallots, chopped
• 1 red pepper, deseeded and diced
• 3 drops of oil
• 500g (1lb 2oz) lean (5% fat) minced beef
• 2 tbsp paprika
• 100ml (3½ fl oz) tomato passata
• Salt and black pepper
• 1 pinch of cayenne pepper
• ½ lemon
• 85g (3oz) virtually fat-free fromage frais

Serves 4

Directions

1. Fry the shallots and pepper over a low heat for five minutes.
2. Remove from the frying pan, then cook the minced beef for five minutes over a high heat.
3. Add paprika, tomato passata and fried shallots and pepper. Cook for another five minutes and season with salt, pepper and cayenne pepper.
4. Squeeze the lemon juice into the fromage frais. Stir this into the mince, away from the heat, then warm the sauce without allowing it to boil.

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Prosciutto Wrapped Asparagus with Egg

Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase

Servings: 4
Serving Size: 1 bundle with 1 egg
Nutritional Info: 93 calories, 5g of fat, 4.8g of carbohydrates, 2.4g of fiber, 8.9g of protein

Ingredients

• 1 pound fresh asparagus
• 4 pieces proscuitto, ham, or bacon
• Salt and pepper
• 4 eggs

Directions

1. Heat oven to 400 F. Trim the asparagus and season with salt and pepper.
2. Divide the asparagus into four servings. Wrap each with a piece of proscuitto (ham or bacon).
3. Place the wrapped bundles onto baking sheet and bake for 20 minutes.
4. During the last 5 minutes of cooking, cook 4 eggs over easy in a skillet to serve on top.

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Recipe : Chicken Roulade

Ingredients

• 1 egg
• 50g (1¾ oz) pink radishes, chopped
• 2 shallots, chopped
• 50g (1¾ oz) cucumber, chopped
• 3–4 chives, chopped
• 3 sprigs of parsley, chopped
• 1 pinch of tarragon, chopped
• 250g (9oz) virtually fat-free fromage frais
• Salt and black pepper
• 4 slices of cooked chicken
• 1 tomato
• 4 cornichons (small gherkins)

Serves 2

Directions

1. Cook the egg for 10 minutes in boiling water until hard-boiled. Mix the radish with the shallots, cucumber, herbs and fromage frais and season with salt and pepper.
2. Spread this over the chicken slices and roll them up. Serve with half a tomato, half a hard-boiled egg and a couple of gherkins each.

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Recipe : Mexican Steak

Ingredients

• 250g (9oz) minced beef
• Salt and black pepper
• 2 pinches of Mexican spice mixture
• 3 drops of oil
• 2 medium tomatoes

Serves 1

Directions

1. Mix together the minced beef, salt, pepper and half the spice mixture and mould into small meatballs. Cook in a frying pan over a high heat.
2. Poach the tomatoes in boiling water for 30 seconds, then peel and finely chop.
3. In another frying pan, cook the tomato with the remaining Mexican spice mixture over a gentle heat until the sauce is smooth, then pour it over the meatballs and serve straight away.

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Recipe : Prawn Soup with Coriander

Ingredients

• 2 low-salt chicken stock cubes
• 1 cucumber, peeled and thinly sliced
• 2 onions, thinly sliced
• 12 large Mediterranean prawns, shelled but tails left on
• 3 sprigs of parsley, very finely chopped
• 2 sprigs of coriander, very finely chopped
• 1 small chilli, very finely chopped

Serves 4

Directions

1. Bring 1.5 litres (2½ pints) water to the boil in a casserole dish and dissolve the stock cubes.
2. Add the cucumber, onion and prawns. 
3. When the stock comes to the boil again, cook for two minutes.
4. Sprinkle the herbs and tiny bits of chilli on top and serve hot.

Quick Gazpacho

Ingredients

• 4 tomatoes
• 1 red pepper
• 1 green pepper
• 2 cucumbers, peeled, deseeded and cut
• some mint
• salt and black pepper

Serves 4

Directions

1. Poach the tomatoes in boiling water for 30 seconds, then peel and deseed them.
2. Grill the peppers for 10–15 minutes until charred all over. Place in a plastic bag and leave to cool, before peeling away the skin and seeds and cutting into chunks.
3. Blend the tomato, peppers and cucumber together with the mint in a blender. Season and serve chilled.