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

Saturday, January 19, 2019

Recipe : Beef Bulgogi

Bulgogi is a classic Korean dish that calls for grilling thin, marinated slices of beef
It's often stir-fried in a skillet when made at home. Serve with lettuce, rice, kimchi, thinly sliced scallions and jalapeno or serrano chiles, and ssamjang (Korean seasoned soybean paste), and let your guests assemble their own wraps.

TOTAL TIME 45 mins
PREP 20 mins
SERVINGS 4


Ingredients
  • 1 1/2 pounds rib-eye steak, trimmed of excess fat
  • 1/4 cup soy sauce
  • 1 tablespoon hot chili sesame oil
  • 2 tablespoons dark-brown sugar
  • 6 garlic cloves, minced
  • 2 medium red onions, halved and cut lengthwise into 1-inch wedges
  • 1 tablespoon finely grated fresh peeled ginger
  • 4 teaspoons vegetable oil
  • 1 green bell pepper, seeds and ribs removed, sliced into 1/2-inch strips
  • 1 small head Boston lettuce, separated into leaves

Directions
1. Freeze beef 20 minutes; transfer to a clean work surface. Slice diagonally (across the grain) into 1/8-inch-thick strips. In a small bowl, whisk together soy sauce, sesame oil, brown sugar, garlic, and ginger. Place onions and peppers in a small bowl; toss with half the soy marinade. Toss steak in remaining marinade; let stand 15 minutes.

2. Heat 2 teaspoons vegetable oil in a large nonstick skillet over medium-high heat. Add onions and peppers; cook until softened, about 5 minutes. Transfer to a plate. Wipe skillet clean with a paper towel.

3. Heat remaining 2 teaspoons vegetable oil over high heat. Cook half the meat, turning often, until browned, about 2 minutes. Transfer to a plate. Cook remaining meat. Return first batch and any accumulated juices to pan; add onion mixture. Cook, tossing, until heated through, about 1 minute. To serve, roll up beef mixture in lettuce leaves.

COOK'S NOTES
If you can't find hot chili sesame oil, add a dash of gochugaru (Korean hot red-pepper powder) or crushed red-pepper flakes to 1 tablespoon toasted sesame oil.

Saturday, January 12, 2019

Recipe: Cucumber and Celery Salad with Tuna



Ingredients

  • 2 teaspoons poppy seeds
  • 3 tablespoons rice vinegar
  • 2 tablespoons extra-virgin olive oil
  • 2 cucumbers, halved lengthwise and cut into 1/4-inch half-moons (6 cups)
  • 3 celery stalks, cut into 1/4-inch pieces, inner leaves reserved
  • 2 cans (5 ounces each) solid white tuna in water, drained and flaked
  • Coarse salt and ground pepper

Directions
In a medium bowl, stir together poppy seeds, vinegar, and oil. Add cucumbers, celery, and tuna; season with salt and pepper. Toss well to coat. Sprinkle with celery leaves and serve immediately.


COOK'S NOTES
Cucumbers and celery add crunch without calories, while tuna contributes protein.
Pack this crisp salad full of summery flavor in to a pita pocket for a quick and easy lunch.

Friday, November 9, 2018

Cod Fillets With Cilantro Yogurt Sauce

The fish, while delicious, is utterly simple: fillets baked in a 300-degree oven until opaque, 10 to 20 minutes depending on the thickness of the pieces. It is the sauce that is the star, and that comes together quickly in a food processor. Combine roughly chopped cilantro and parsley, garlic that has been mashed to a paste, lemon juice, olive oil, salt and yogurt.

Ingredients
  • 2 cups cilantro leaves (some stems are O.K. – you don’t have to pick off each leaf the way you do with parsley)
  • ½ cup flat-leaf parsley leaves
  • 2 garlic cloves
  • Salt and freshly ground pepper
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 cup plain Greek yogurt (low-fat or whole)
  • 1 ½ pounds Alaskan cod fillets
  • Lemon wedges for garnish
Directions
  1. To make the sauce, coarsely chop the cilantro and the parsley leaves. In a mortar and pestle, mash the garlic with a pinch of salt. Place the cilantro and parsley in a food processor fitted with the steel blade and process until finely chopped. Add the garlic, lemon juice, olive oil, about 1/2 teaspoon salt (or to taste), and the yogurt and process until the mixture is smooth and green. Transfer to a bowl.
  2. Preheat the oven to 300 degrees. Line a sheet pan with foil and oil the foil. Season the fish fillets with salt and pepper and lay on the foil. Place a pan of just boiled water on the floor of your oven and place the baking sheet with the fish in the oven on the middle rack. Bake 10 to 20 minutes, depending on the thickness of the fillets, until the fish is opaque on the surface and you can pull it apart with a fork.
  3. Remove the fish from the oven, transfer to plates or a platter, and spoon on the sauce. Garnish with lemon wedges and serve.

Advance preparation: You can make the sauce a few hours ahead. Keep in the refrigerator and stir well before serving.

Nutritional information per serving
180 calories; 7 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated fat; 70 milligrams cholesterol; 3 grams carbohydrates; 0 grams dietary fiber; 678 milligrams sodium (does not include salt to taste); 26 grams protein

Tuesday, September 25, 2018

Cauliflower with Gruyere sauce


Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.

SERVINGS: 4   |  TOTAL TIME: 23 min

    Ingredients
  • 8 cup(s) cauliflower
  • bite-size florets
  • 4 teaspoon flour, all-purpose
  • 1 cup(s) 1% milk, divided
  • 1/2 cup(s) cheese, Gruyere, shredded
  • 1 tablespoon chives, fresh or chopped fresh parsley
  • 1/2 teaspoon garlic, minced
  • 1/4 teaspoon salt
  • pepper, black ground to taste

Directions

1. Place cauliflower florets in a steamer basket over boiling water, cover and steam until tender, 8 to 10 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 2 to 4 minutes.)

2. Meanwhile, whisk flour with 2 tablespoons milk until smooth. Heat the remaining milk in a saucepan over medium heat until steaming. Add the flour mixture; cook, whisking, until the sauce bubbles and thickens, 2 to 3 minutes.

3. Remove from heat; stir in Gruyere, chives (or parsley), garlic, salt and pepper. Spoon over the cauliflower and serve.

Nutrition Details
per serving
  • Calories 136, Fat 6g, Cholesterol 18mg, Sodium 247mg, Saturated Fat 3g, Protein 10g, Fiber 5g, Carbohydrates 13g