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

Wednesday, October 21, 2020

Cider & Honey Kohlrabi Slaw with Radicchio

This fast, confetti-colored slaw recipe is an exceptional accompaniment to grilled foods. To make it vegan, use agave in place of the honey.

Ingredients

  • 2 eaches medium kohlrabi (about 1 1/4 pounds), peeled
  • 2 eaches medium carrots
  • 1 small 1 small head radicchio
  • ¼ cup cider vinegar
  • 3 tablespoons honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon celery seeds
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 3 tablespoons extra-virgin olive oil
  • 1 cup sauerkraut, drained
  • ¼ cup roasted unsalted sunflower seeds


Directions
Step 1
Use a box grater or a food processor fitted with a shredding disk to coarsely shred kohlrabi and carrots. Quarter radicchio lengthwise, core and thinly slice.

Step 2
Whisk vinegar, honey, mustard, celery seeds, salt and pepper in a large bowl. Slowly whisk in oil until combined.

Step 3
Add the kohlrabi, carrots, radicchio and sauerkraut to the bowl and toss well to combine. Sprinkle with sunflower seeds.


Tips
Make Ahead Tip: Refrigerate up to 2 hours; top with sunflower seeds just before serving.

Add toasted nuts or seeds to salads right before serving so they stay delightfully crunchy.


Nutrition Facts
Serving Size: 3/4 Cup
 

Per Serving:
122 calories; protein 2g 4% DV; carbohydrates 12.9g 4% DV; exchange other carbs 1; dietary fiber 2.8g 11% DV; sugars 8.6g; fat 7.5g 12% DV; saturated fat 1g 5% DV; cholesterolmg; vitamin a iu 2569.9IU 51% DV; vitamin c 25.6mg 43% DV; folate 2.8mcg 1% DV; calcium 29.2mg 3% DV; iron 0.8mg 5% DV; magnesium 19.8mg 7% DV; potassium 308.3mg 9% DV; sodium 298.2mg 12% DV; thiaminmg 3% DV; added sugar 6g.
 

Exchanges:
1/2 Other Carbohydrate, 1 Vegetable, 1 1/2 Fat

Radicchio belongs to the Asteraceae family alongside dandelions and other chicory vegetables like Belgian endive. Though it looks similar to red or purple cabbage, radicchio has a distinct bitter or spicy taste, which becomes less pungent if cooked.
 

Radicchio nutrition
Chicories are rich in cichoric acid, a compound that helps your cells soak up glucose from your bloodstream. When your body uses glucose more efficiently, you're less likely to develop insulin resistance, which, if left unchecked, can lead to diabetes.

Tuesday, October 20, 2020

Broccoli Slaw with Turnips & Fennel

This healthy broccoli slaw recipe is flavored with a bright mint- and chile-spiked dressing. Go for broccoli with long stalks (versus broccoli crowns), as they're the base of this slaw. If you can't find broccoli with stalks still attached, packaged broccoli slaw works as well (look for it near other slaw mixes). Mild white turnips (aka Hakurei or salad turnips) are sweeter than more common purple-topped turnips, but both work here.


Ingredients

  • 2 ½ pounds broccoli with long stalks2 eaches large carrots, shredded

  • 1 large fennel bulb (about 8 ounces), trimmed, halved and very thinly sliced

  • 8 ounces small turnips, preferably white salad turnips (Hakurei), peeled and very thinly sliced

  • 1 medium crisp apple, such as Fuji, julienned

  • 1 ½ teaspoons salt

  • 3 tablespoons mayonnaise

  • 3 tablespoons sour cream

  • 2 tablespoons lemon juice

  • ⅓ cup chopped fresh cilantro

  • 2 tablespoons finely chopped jalapeño pepper, or more to taste

  • 1 tablespoon chopped fresh mint


Directions
Step 1
Cut stalks from broccoli; set crowns aside. Trim the stalks and peel with a vegetable peeler. Cut into matchsticks with the julienne blade on a mandoline or hand-cut enough to yield 3 cups. Gather 2 cups of small florets from the crowns.

Step 2
Combine the stalks and florets along with carrots, fennel, turnips and apple in a large bowl. Sprinkle with salt and gently stir to combine.

Step 3
Whisk mayonnaise, sour cream and lemon juice in a small bowl. Stir in cilantro, jalapeno and mint. Pour the dressing over the slaw and mix well.

Tips
Make Ahead Tip: Refrigerate for up to 1 day; toss again before serving.

Nutrition Facts
Serving Size: About 3/4 Cup


Per Serving:
63 calories; protein 1.3g 3% DV; carbohydrates 8g 3% DV; exchange other carbs 0.5; dietary fiber 2.7g 11% DV; sugars 4.1g; fat 3.4g 5% DV; saturated fat 0.8g 4% DV; cholesterol 3mg 1% DV; vitamin a iu 2718.6IU 54% DV; vitamin c 26.5mg 44% DV; folate 42.2mcg 11% DV; calcium 37mg 4% DV; iron 0.5mg 3% DV; magnesium 14.1mg 5% DV; potassium 264.6mg 7% DV; sodium 347.5mg 14% DV; thiaminmg 4% DV.


Exchanges:
1 Vegetable, 1/2 Fat

Saturday, September 26, 2020

Mediterranean Chicken with Artichokes, Spinach & Olives

Ingredients
  • 1 pkg (about 1 1/2 lbs) boneless skinless chicken breast cutlets, pounded 1-inch thick
  • salt and pepper to taste
  • pan searing flour
  • 2 Tbsp extra virgin olive oil
  • 1/2 cup white wine
  • 2 1/2 cups chicken broth
  • 1/3 of a 3 oz jar capers, drained, plus additional for garnish
  • 1/4 lb pitted olives, halved
  • 3/4 of an 11 oz container baby spinach
  • 1 pkg (12 oz) artichoke hearts halves & quarters (frozen foods)
  • Juice of 2 lemons (about 1/3 cup), plus additional lemon slices for garnish
  • 2 Tbsp salted butter

Directions
  1. Season chicken lightly with salt and pepper. Dust with pan-searing flour; pat off excess.
  2. Heat oil in braising pan on MED-HIGH until oil faintly smokes; add chicken. Cook about 3 min until chicken changes color one-quarter of way up and seared side has browned. Turn over; cook about 2 min, until second side has browned. Remove chicken from pan; set aside.
  3. Remove pan from heat; add wine and broth. Return pan to heat; bring to boil. Cook, stirring, about 4 min until liquid is reduced by half. Add capers, olives, spinach, artichokes, and chicken; cover. Cook about 7 min until internal temp of chicken reaches 165 degrees (check by inserting thermometer halfway into thickest part of chicken). Remove chicken from pan; set aside.
  4. Transfer veggie mixture to serving platter; reserve liquid in pan. Top veggies with chicken. Add lemon juice and butter to pan; stir to melt butter. Cook, stirring, about 4 min, until liquid is reduced. Pour liquid over chicken and veggies; garnish with lemon slices and capers.

Tuesday, September 8, 2020

Zucchini Scapece

Ingredients
  • 1/4 cup virgin olive oil
  • 1 Tbsp red wine vinegar
  • 1/2 Tbsp minced mint leaves
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 tsp red pepper flakes
  • 2 (about 3/4 lb each) zucchini, sliced on bias, 1/4-inch thick
  • 2 Tbsp virgin olive oil
  • 1 tsp salt
  • 1/4 tsp freshly ground pepper

Directions
1.  Make vinaigrette: Combine 1/4 cup oil, vinegar, mint, 1/2 tsp salt, 1/2 tsp pepper, and red pepper flakes to bowl; whisk to combine. Set aside.

2.  Add zucchini, 2 Tbsp oil, and remaining salt and pepper to large bowl; mix to combine.

3.  Preheat grill on MED 10 min. Coat cleaned grill grate lightly with vegetable oil. Add zucchini slices to grill; grill 2 min per side.

4.  Transfer to large serving platter in even layer. Spoon vinaigrette evenly over zucchini. Marinate 20-30 min before serving.