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

Sunday, April 3, 2022

Zucchini & Yellow Squash Carpaccio with Pesto & Burrata

  • 1/4 cup pine nuts, toasted, chopped

  • 1 (about 1/2 lb) yellow squash

  • 1 (about 1/2 lb) zucchini

  • 1/2 tsp salt, plus additional to taste

  • 1 container (8 oz) Italian burrata cheese, drained, each piece halved

  • Freshly ground pepper to taste

  • 1 Tbsp extra virgin olive oil, divided

  • 4 Tbsp basil pesto sauce, divided

  • 1/4 tsp red pepper flakes

  1. Slice yellow squash and zucchini on mandoline into rounds about 1/8 to 1/16-inch thick. Lay flat in single layer on separate baking sheet; sprinkle evenly with salt. Let rest about 10 min at room temp.
  2. Transfer slices gently to colander (do not rinse). Press lightly using paper towel; pat dry. Arrange slices in alternating spiral pattern on 4 plates; center burrata on each plate. Season with salt and freshly ground black pepper; drizzle each serving with 1/4 Tbsp oil and 1 Tbsp pesto. Sprinkle evenly with pine nuts and red pepper flakes.

Burrata Cheese

Thursday, January 20, 2022

Peruvian-Style Roast Chicken with Tangy Green Sauce

YIELD Serves 4
ACTIVE TIME  45 minutes
TOTAL TIME  1 hour, 30 minutes
For the chicken:
  • 3 garlic cloves, finely chopped

  • 1 tablespoon ground cumin

  • 1 tablespoon olive oil

  • 1 tablespoon paprika

  • 1/2 teaspoon freshly ground black pepper

  • 1/2 teaspoon dried oregano

  • 1 1/2 teaspoons kosher salt, divided

  • 2 lemons

  • 1 (4-4 1/2-pound) whole chicken

For the green sauce:
  • 1 cup (packed) cilantro leaves with tender stems

  • 1–2 medium jalapeños, coarsely chopped

  • 1 garlic clove, finely chopped

  • 1 tablespoon extra-virgin olive oil

  • 2 1/2 teaspoons fresh lime juice

  • 1/4 teaspoon kosher salt

  • 1/3 cup mayonnaise

For the salad:
  • 1 English hothouse or 2 Persian cucumbers, cubed

  • 1 firm-ripe avocado, cubed

  • 3 scallions, thinly sliced

  • 1 tablespoon plus 1 teaspoon fresh lime juice

  • 1 tablespoon extra-virgin olive oil

  • 3/4 teaspoon kosher salt

  • 1/2 cup cilantro leaves with tender stems, coarsely chopped, plus more for serving

Roast the chicken:
  1. Arrange rack in middle of oven; preheat to 400°F. Mix garlic, cumin, oil, paprika, pepper, oregano, 1/2 tsp. salt, and finely grated zest from 1 lemon in a medium bowl. Quarter zested lemon; set aside 2 quarters. Squeeze juice from 1 whole lemon and remaining 2 quarters to yield 2 Tbsp. juice; stir into spice mixture.

  2. Place chicken breast side down on work surface. Spatchcock chicken by cutting along both sides of backbone with kitchen shears. Remove backbone; reserve for stock. Turn chicken breast side up and splay open. Press down on breastbone with palms until you hear it crack and chicken is as flat as possible. Pat chicken dry with paper towels. Rub chicken all over with 2 reserved lemon quarters. Squeeze juice over bird, then rub skin all over with inside of rinds.

  3. From both edges of cavity, loosen skin from breasts and thighs, being careful not to tear skin. Using your fingers, gently spread 2 heaping Tbsp. spice mixture under skin (reserve remaining spice mixture), then season chicken all over with remaining 1 tsp. salt. Transfer chicken, spread flat and skin side up, to a roasting pan or large skillet.

  4. Roast chicken 20 minutes, then brush with spice mixture and pan juices. Continue roasting, basting with spice mixture and pan juices every 20 minutes, until juices run clear when thigh is pierced with a fork or an instant-read thermometer inserted into thickest part of thigh registers 165ºF, 50-60 minutes total.

  5. Transfer chicken to a cutting board and let rest 15 minutes, reserving pan juices.

Make the green sauce:
Purée cilantro, jalapeños, garlic, oil, lime juice, and salt in a blender until combined. Add mayonnaise and purée until well blended. Transfer to a small bowl, cover, and chill until ready to use.
Make the salad:
  1. Gently toss cucumbers, avocado, scallions, lime juice, oil, salt, and 1/2 cup cilantro in a large bowl. Sprinkle with more cilantro.

  2. Carve chicken and transfer to a platter; baste with reserved pan juices. Serve with green sauce and salad alongside.

Do Ahead
Green sauce can be made 5 days ahead. Cover and chill.

Tuesday, January 4, 2022

Keto Fluffy Chocolate Mousse

  • 1 ½ cups heavy whipping cream

  • 1/3 cup unsweetened cocoa powder

  • 1/3 cup low-carb sweetener

  • Using mixer and large bowl, mix the heavy whipping cream and sweetener on medium-low speed until it thickens up.

  • Add cacao powder and beat until stiff peaks form.

  • Divide between 4 serving glasses and decorate as desired.

  • Chill in the refrigerator for just a few minutes after preparing or serve immediately. This will keep your mousse from having that ‘deflated’ texture.
  • When properly stored, it can last for 5 to 6 days in the fridge. Freezing not recommended.
  • For a lighter chocolate, reduce cocoa 1 tablespoon or so.
4 servings
Calories: 324kcal
Net Carbs 5g
Protein: 3g
Fat: 34g 

Monday, January 3, 2022

Curried Peanut Dip (keto friendly)

This creamy, spicy-sweet dip will be loose and pourable when warm, but it will thicken once fully chilled. We love to pair it with leftover roast or rotisserie chicken, jammy eggs, cucumber spears, and roasted sweet potatoes for the perfect (desk-friendly) lunch.


  • 1  Tbsp. vegetable oil

  • ¼  cup jarred red curry paste

  • 1  14.5-oz. can coconut milk

  • ½  cup creamy peanut butter

  • 3  Tbsp. unseasoned rice vinegar

  • 1  Tbsp. fish sauce

  • 1  Tbsp. honey

  • Kosher salt

Step 1
Heat oil in a medium saucepan over medium. Add curry paste and cook, stirring frequently, until paste begins to stick to bottom of saucepan and is very fragrant, 2–3 minutes.

Step 2
Whisk in coconut milk and bring to a simmer. Continue to cook, whisking occasionally, until mixture turns darker in color and is slightly reduced, about 3 minutes. Remove saucepan from heat and whisk in peanut butter, vinegar, fish sauce, and honey. Season to taste with salt; it should be well seasoned since the things you are dipping in it may not be (i.e., boiled eggs, cukes, etc.). Let cool to room temperature, then transfer to an airtight portable container and chill.
Do Ahead: Dip can be made 4 days ahead. Keep chilled.