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

Sunday, March 31, 2019

=Recipe : Ham & Cheese Egg Cups


  • Cooking spray, for pan
  • 12 slices ham
  • 1 c. shredded cheddar
  • 12 large eggs
  • kosher salt
  • Freshly ground black pepper
  • Chopped fresh parsley, for garnish


  1. Preheat oven to 400ยบ and grease a 12-cup muffin tin with cooking spray. Line each cup with a slice of ham and sprinkle with cheddar. Crack an egg into each ham cup and season with salt and pepper.
  2. Bake until eggs are cooked through, 12 to 15 minutes (depending on how runny you like your yolks).
  3. Garnish with parsley and serve.

=Recipe : Buffalo Chicken Stuffed Peppers

  • 12 ounces cooked chicken breasts, chopped or shredded  
  • 1/2 cup celery, chopped (1 Green)
  • 1 cup reduced fat sharp cheddar cheese, divided  
  • 3 tbsp reduced fat cream cheese  
  • 1/4 cup Frank’s hot sauce  
  • 1/4 cup light ranch dressing  
  • 4 bell peppers any color, each cut in half from stem to base, 
  • tops and seeds removed  

  1. Preheat oven to 400 degrees.
  2. Slice the tops of the peppers, horizontally like a lid.
  3. Cut the peppers in half from top to bottom. Remove the seeds and membranes.
  4. Lay pepper halves on baking sheet and cook 8 to 10 minutes if you prefer al dente peppers, or 10 to 15 minutes if you prefer soft peppers.
  5. Combine, chicken, celery, 1/2 cup cheese, cream cheese, Frank’s hot sauce, and ranch dressing in a large bowl. Stir until combined.
  6. Stuff your peppers with the chicken mixture. Then top with 1 tbsp of cheese per pepper half.
  7. Return the peppers to the oven and bake for an additional 10 minutes or until cheese is melted.
  8. 3 Servings (2 and 2/3 Pepper Halves)

Saturday, March 30, 2019

Recipe : Spinach Quiche

Yields 1 Serving

  • 1 cup egg white substitute
  • 1/2 cup white mushrooms, sliced thin
  • 1/2 cup red bell pepper, diced
  • 1 cup raw spinach
  • 1/2 cup reduced-fat shredded mozzarella cheese
  • 5 sprays non-stick cooking spray
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder

  1. Preheat oven to 350 degrees F.
  2. Combine all ingredients in a large bowl.
  3. Pour mixture into a lightly greased pie plate.
  4. Bake 30 minutes or until set; edges will start to pull away from the sides.

Recipe : Asparagus Stuffed Chicken Breast⠀

Makes 4 servings

  • 1 ¾ pounds boneless skinless chicken breasts⠀
  • 1 tbsp lemon zest⠀
  • 1/2 tsp salt⠀
  • ½ tsp pepper⠀
  • 9.5 ounces asparagus stalks, trimmed⠀
  • 4 ounces low fat provolone or mozzarella cheese⠀
  • 1 tsp garlic powder⠀
  • 1 tsp paprika⠀
  • 1 tbsp olive oil⠀

1. Preheat oven to 425° F.⠀
2. Cut the chicken breast in half, length-wise. Please do not cut all the way though.⠀
3. You need to create a pocket into each chicken breast.⠀
4. Season the inside of the chicken breast with lemon zest, salt and pepper.⠀
5. Place chicken on work surface and lay the cheese and 3 asparagus inside of each chicken breast and fold over, enclosing the filling.⠀
6. In a small bowl mix together salt, pepper garlic powder and paprika. Then season the outside of the chicken breast with this spice mixture.⠀
7. Heat a large and oven safe skillet over medium-high heat. Add the olive oil.⠀
8. Cook the chicken for 3 to 5 minutes each side and until the chicken is golden brown on top.⠀
9. Place the chicken in the oven.⠀
10. Bake for 20 minutes. Make sure the chicken reaches the internal temperature of 165 degrees.⠀