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

Thursday, November 26, 2020

Kale and Brussels Sprout Salad

 A bright alternative to heavy sides, this hearty kale salad recipe adds crunchy chopped almonds and crisp shredded brussels sprouts.

YIELD: Makes 8 to 10 servings

Ingredients

  • 1/4 cup fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 1 tablespoon minced shallot
  • 1 small garlic clove, finely grated
  • 1/4 teaspoon kosher salt plus more for seasoning
  • Freshly ground black pepper
  • 2 large bunches of Tuscan kale (about 1 1/2 pounds total), center stem discarded, leaves thinly sliced
  • 12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife
  • 1/2 cup extra-virgin olive oil, divided
  • 1/3 cup almonds with skins, coarsely chopped
  • 1 cup finely grated Pecorino

Directions

Combine lemon juice, Dijon mustard, shallot, garlic, 1/4 teaspoon salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure 1/2 cup oil into a cup. Spoon 1 tablespoon oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper. DO AHEAD: Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

Wednesday, November 25, 2020

Eggplant Parmesan with Zucchini Noodles

Ready In: 30 mins
Prep: 30 mins
Servings: 6

Ingredients

  • 1/2 cup olive oil

  • 6 breaded Eggplant Cutlets

  • 1 3/4 cups marinara sauce, divided

  • 3/4 cup shredded whole milk mozzarella cheese

  • 1 lb zucchini noodles

  • Salt and pepper to taste

  • 1/4 cup grated Parmigiano Reggiano

  • Fresh Italian parsley, chopped, for garnish


Directions

  1. Preheat oven to 350 degrees. Heat oil in pan on MED-HIGH until oil faintly smokes. Add 3 eggplant cutlets; cook about 2 min until edges lightly brown. Turn over; cook about 2 min. Remove from pan; drain on paper towels. Repeat process with remaining eggplant cutlets.

  2. Transfer eggplant cutlets to parchment paper-lined baking sheet; top each with 2 Tbsp sauce and 2 Tbsp mozzarella cheese. Bake about 10 min until cheese melts.

  3. Add zucchini noodles and remaining sauce to large pan. Bring to simmer on MED; cook 10 min. Season with salt and pepper. Transfer to serving platter; sprinkle with grated cheese and garnish with parsley. Serve with eggplant cutlets. 

Eggplant Cutlets

  1. Bread the cutlets: Place flour on a plate. In a shallow bowl, beat eggs with a fork. On a second plate, combine bread crumbs, salt and pepper.

    Using a serrated knife, slice off the stem from the egg­plant and discard. Trim the bottom. Slice the eggplant into about 3/8"-thick rounds (or somewhere between 1/4" and 1/2").

    Using one hand, dredge each slice in flour, then in the beaten egg. Let the excess egg drip off before finally dipping into the bread crumb mixture, pressing to help it adhere. Place on a clean plate.

Tuesday, November 24, 2020

Chicken with Pesto & Peppers in a Cast Iron Skillet

Ready In: 45 mins
Prep: 15 mins
Servings: 4

Ingredients

  • 2 Tbsp olive oil

  • 1 sweet red pepper, cored, seeded, thinly sliced (about 1 1/2 cups)

  • 1 Poblano pepper, cored, seeded, thinly sliced (about 1/2 cup) (wear gloves while handling)

  • 1/2 white onion, peeled, thinly sliced (about 2 cups)

  • 1/2 tsp salt, plus additional to taste

  • 1/2 tsp black pepper, plus additional to taste

  • 1/2 of a 5 oz pkg freshly shredded Asiago 

  • 1 pkgs (about 1 1/2 lbs) boneless skinless chicken breasts, cut in thirds

  • 1 pkg (1 lb) Campari cocktail tomatoes, quartered

  • 11 cloves roasted garlic, larger pieces halved

  • 1/2 of a 6.7 oz jar Basil Pesto Sauce

  • Fresh Italian parsley leaves, chopped, for garnish


Directions

  1. Cooking Option 1 - Oven Directions: Preheat oven to 350 degrees. Coat 12-inch cast-iron skillet with oil. Add red peppers, Poblano peppers, and onions to skillet; season with 1/2 tsp salt and 1/2 tsp pepper. Top with cheese.

  2. Add chicken to skillet; season with salt and pepper. Arrange tomatoes around sides of skillet. Top chicken evenly with pesto and garlic.

  3. Roast 45-50 min, until internal temp of chicken reaches 165 degrees (check by inserting thermometer halfway into thickest part of chicken). Remove skillet carefully from oven using oven mitts; garnish with parsley.

  4. Cooking Option 2- Grill Directions: Preheat grill on HIGH. Coat 12-inch cast-iron skillet with oil. Add red peppers, Poblano peppers, and onions to skillet; season with 1/2 tsp salt and 1/2 tsp pepper. Top with cheese.

  5. Add chicken to skillet; season with salt and pepper. Arrange tomatoes around sides of skillet. Top chicken evenly with pesto and garlic.

  6. Reduce heat to MED; place skillet on grill. Close grill lid. Cook 30-35 min until internal temp of chicken reaches 165 degrees (check by inserting thermometer halfway into thickest part of chicken). Remove skillet carefully from grill using oven mitts; garnish with parsley.

Sunday, November 22, 2020

Green Beans with Tomatoes, Olives, and Eggs

This hearty Mediterranean side dish takes its inspiration from salade Niçoise. Serve with grilled tuna, salmon, or chicken.

Servings: 4

Ingredients

  • 1 pound green beans, trimmed

  • 1/2 cup grape tomatoes, halved

  • 1/2 cup Kalamata olives, pitted and halved

  • 2 teaspoons extra-virgin olive oil

  • 2 hard-cooked eggs, chopped

  • Coarse salt and ground pepper

  • Lemon wedges


Directions
Step 1
In a large pot of boiling salted water, cook beans until crisp-tender, 3 minutes. Drain; rinse under cold water. Halve beans and place in a bowl; add tomatoes, olives, oil, and eggs. Season with salt and pepper; serve with lemon wedges.

Cook's Notes
Good with grilled salmon or poached chicken breasts.