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

Saturday, October 5, 2019

Recipe: Herbed Turkey Burgers with Zucchini Buns

  • 8 – 10 oz ground organic, lean turkey meat
  • 2 tablespoons fresh oregano, chopped
  • 2 garlic cloves, minced
  • 4 thick slices of zucchini (or eggplant, summer squash, etc.)
  • Olive oil spray
  • Salt & pepper to taste
  • Toppings: sliced tomato, avocado, cheese, ketchup, mustard, mayo, hot sauce, etc.


1. In a large bowl, combine the turkey meat, oregano and garlic cloves, and mix with your hands until fully combined. Form into two patties and set aside.
2. Heat a grill pan (or outdoor grill) to medium high heat.
3. Spray the zucchini on both sides and sprinkle with salt and pepper.
4. Add the zucchini to the grill pan, cooking 2 – 3 minutes per side until you have nice grill marks and the zucchini still holds its shape.
5. Add the turkey burgers to the grill, cooking 3 – 5 minutes per side, until cooked.
6. Serve between zucchini slices and add your preferred toppings.
7. Enjoy!

Wednesday, August 28, 2019

Arugula Salad

Calories per Serving: 100
Makes: 8 cups
Active Time: 5 minutes
Total Time to Make: 5 minutes


  • Juice of 1/2 lemon (about 1 1/2 Tbsp)
  • 1 Tbsp Organic white wine vinegar
  • 1/4 cup Extra virgin olive oil
  • 5 oz Organic baby arugula
  • Salt and pepper to taste
  • Parmigiano Reggiano, shaved, for garnish

  1. Add lemon juice, vinegar, and olive oil to large bowl; whisk to combine. 
  2. Add arugula to bowl; toss to combine. 
  3. Season with salt and pepper; garnish with cheese shavings.
Baby arugula; 11 oz. $3.99  at Wegmans

Monday, August 19, 2019

Recipe : Pork, Mushroom, and Artichoke Fricassee

Not familiar with fricassee? It's a cross between a saute and a stew with a creamy pan sauce. Here, juicy pork tenderloin is teamed with mushrooms and canned artichokes, and everything is cooked in one pan.

TOTAL TIME  45 mins
PREP  25 mins

  • 1 pork tenderloin (1 pound), cut into 2-inch rounds
  • Kosher salt and freshly ground pepper
  • 1/4 cup unbleached all-purpose flour
  • 3 tablespoons unsalted butter
  • 8 ounces mixed-mushroom blend (sliced, if large)
  • 1 tablespoon minced garlic (from 2 cloves)
  • 1 tablespoon Dijon mustard
  • 2 cups low-sodium chicken broth
  • 1 can (15 ounces) artichoke-heart quarters, drained (about 1 cup)
  • 1/4 cup heavy cream
  • Chopped flat-leaf parsley, for serving

1. Pound pork between sheets of plastic wrap to 1/8 inch thick. Season with salt and pepper; dredge in flour, shaking off excess. Heat 1 tablespoon butter in a large skillet over medium-high. Add half of pork in a single layer and cook, flipping once, until browned, 2 to 3 minutes. Transfer to a plate. Wipe skillet clean and repeat with 1 tablespoon butter and remaining pork; transfer to plate.
2. Add remaining 1 tablespoon butter and mushrooms to skillet; season with salt. Cook, stirring occasionally, until golden, about 8 minutes. Add garlic; cook, stirring, 1 minute more. Stir in mustard and broth; cook until reduced by half, 10 minutes. Stir in artichoke hearts and cream. Return pork and any juices to skillet; cook until thickened slightly, about 3 minutes. Stir in parsley; serve.

Sunday, August 11, 2019

Recipe : Instant Pot Bolognese

Active Time: 15 Mins
Total Time: 35 Mins
Yield Serves: 6 (serving size: 1 cup)

  • 1 tablespoon olive oil 
  • 1 cup finely diced white onion 
  • 1/2 cup finely diced celery 
  • 2 ounces diced pancetta 
  • 1 pound ground pork 
  • 1 pound ground round 
  • 1 (28-oz) can crushed tomatoes 
  • 1 1/2 teaspoons kosher salt 3/4 teaspoon black pepper 
  • 1/4 teaspoon crushed red pepper 
  • 1 bay leaf 
  • 1/2 cup half-and-half Zucchini “noodles” 
  • Grated Parmesan cheese, for serving


1. Set Instant Pot to “sauté” and allow it to preheat 3 minutes. Add oil. Stir in onion, celery, and pancetta; cook, stirring constantly 5 minutes. Add ground pork and beef; cook, crumbling with the back of a wooden spoon, until lightly browned, about 5 minutes. Drain and discard fat.

2. Add tomatoes, salt, black pepper, crushed red pepper, and bay leaf, and stir to combine. Press “cancel” and secure the lid. Set pot to high pressure for 8 minutes.

3. Carefully release pressure, and remove lid. Discard bay leaf. Press “cancel” and then “sauté”, and stir in half-and-half. Simmer until hot throughout, about 3 minutes. Serve over zucchini noodles, and top with Parmesan.