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

Sunday, March 10, 2019

Recipe : Cucumbers with Ajo Blanco Sauce

This ajo blanco sauce has is garlic-pungent, rich from almonds, and tart with sherry vinegar.

YIELD: 4 servings

Ingredients
  • 5 mini seedless or Persian cucumbers (about 12 oz.)
  • Kosher salt
  • 3 tsp. sherry vinegar or red wine vinegar, divided
  • 3/4 cup blanched almonds, divided
  • 1 garlic clove, finely grated
  • 1/2 cup extra-virgin olive oil
  • Flaky sea salt

Directions
1. Preheat oven to 350°F. Cut cucumbers about 1" thick on a steep diagonal and place in a medium bowl. Add a large pinch of kosher salt and 2 tsp. vinegar and toss to combine; let marinate 10 minutes. Pour off any liquid that is released.

2. Toast 1/4 cup almonds on a rimmed baking sheet, tossing once, until golden, about 5 minutes. Let cool, then coarsely chop. Set aside.

3. Blend garlic, oil, remaining 1 tsp. vinegar, remaining ½ cup almonds, and 1/2 cup ice water in a blender until smooth and creamy, about 2 minutes; season generously with salt.

4. Divide sauce among plates and top with cucumber salad and chopped almonds. Sprinkle with flaky sea salt.

Notes
Sauce can be made 1 day ahead. Cover and chill.

Recipe : Pan-Roasted Steak with Broccoli

Ingredients
  • 2 large heads of broccoli (about 2 1/2 lb. total)
  • 6 Tbsp. plus 3/4 cup extra-virgin olive oil
  • 1/2 tsp. kosher salt, divided, plus more
  • Freshly ground black pepper
  • 1/2 cup finely chopped shallot or red onion
  • 1/4 cup fresh lime juice
  • 3 (12-oz.) sirloin, boneless rib-eye, or New York strip steaks (about 1 1/4" thick)
  • 2 tsp. vegetable oil
  • 1 cup finely chopped cilantro
  • 2 Tbsp. rinsed capers, coarsely chopped
  • 1/2 jalapeño, finely chopped

Directions

1. Place racks in upper and lower thirds of oven; preheat to 425°F. Cut broccoli into large florets with some stalk attached. Divide between 2 rimmed baking sheets lined with parchment or foil. Drizzle each with 3 Tbsp. olive oil; season generously with salt and some pepper. Toss to combine. Roast, tossing and rotating baking sheets halfway through, until crisp around the edges and charred in spots, 35–40 minutes. Season with more salt and pepper if desired.

2. Meanwhile, mix shallot, lime juice, and 1/2 tsp. salt in a small bowl. Set aside.

3. Season steaks generously all over with salt and pepper, pressing to adhere. Heat a dry large skillet, preferably cast iron, over medium-high. Swirl vegetable oil in pan to coat. Pat steaks dry; cook 2 steaks, undisturbed, until undersides are browned, about 5 minutes. Turn; cook until other sides are browned and an instant-read thermometer inserted into the thickest part registers 130°F for medium-rare, about 5 minutes. Turn steaks onto fat cap and cook until browned, about 3 minutes. Transfer to a cutting board and let rest 10 minutes. Wipe out skillet, leaving just enough fat to coat pan. Repeat with remaining steak.

4. Mix cilantro, capers, jalapeño, and remaining 3/4 cup olive oil into reserved shallot mixture. Reserve 1 steak and 1/4 cup cilantro salsa verde for making the Steak Sandwiches another night. Thinly slice remaining steaks against the grain. Top with salsa verde and serve with broccoli.

Tuesday, February 26, 2019

Recipe: Slow-Cooker Pulled Pork

This 5-ingredient slow-cooker pulled pork recipe recipe is tender, soft, and melts in your mouth. (see: Is pork allowed?)


Hands-on Time: 10 Mins
Total Time: 8 Hours 10 Mins
Yield: Makes 8 to 10 servings

Ingredients
  • 2 large sweet onions, cut into 1/2-inch slices 
  • 1 (5- to 6-lb.) boneless pork shoulder roast (Boston butt) 
  • 2 tablespoons garlic-oregano-red pepper seasoning blend 
  • 1 teaspoon kosher salt 
  • 1 (10 1/2-oz.) can condensed chicken broth

Directions

1. Place onions in a lightly greased 6-qt. slow cooker. Rub roast with seasoning blend and salt; place roast on onions. Pour broth over roast. Cover and cook on LOW 8 to 10 hours or until meat shreds easily with a fork.

2. Transfer roast to a cutting board or serving platter; shred with 2 forks, removing any large pieces of fat. Remove onions with a slotted spoon, and serve with pork. (Reserve 4 cups shredded pork for Pork Noodle Bowls and Pulled Pork Nachos, if desired.)


Chef's notes
  • We tested with McCormick Grill Mates Backyard Brick Oven Seasoning.

Sunday, January 27, 2019

Phase 2 – Cruise Phase Recipes

This is where the dieter really settles into the dietary plan. By alternating days involving pure protein and introducing days that are protein and vegetables, you can enjoy eating large portions. The cruise phase adds 32 vegetables. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. You will not lose weight as rapidly as the Attack Stage, but you will gradually continue to slim down toward your target “ideal weight”.

 The average length of this phase is based on a schedule of 3 days for each pound you want to lose.

Cruise phase recipes : lean protein with healthful vegetables

Chicken with Mushrooms Quick Gazpacho Mexican Steak
Dukan Pizza Hungarian Minced Steak
Chicken Roulade

Cruise is the workhorse stage of the diet, where you alternate the pure protein days of Attack with days when you include a delicious array of unlimited salads and vegetables to your wide selection of meat, fish and no-fat dairy products.

The most efficient way to work this stage is to spend one day on pure protein, and the next on a protein-based dish and vegetables, then alternating between the two for as long it takes for you to reach your target weight.

The pure protein message remains the same, but on vegetable days you are free to begin your meal with a crunchy salad or soup, have vegetables with your main course, and enjoy delicious crudites as a snack.

You can introduce the following veg either raw, steamed, boiled, or baked (in foil) with your meat or fish: artichoke, asparagus, aubergine, broccoli, cabbage (white, red, savoy, kale, cauliflower, Brussels sprouts), celery, celeriac, chicory, courgette, cucumber, fennel, French beans, leeks, mangetout, mushrooms, onions, peppers, pumpkin, radish, salad leaves, sorrel, soya beans, spinach, swede, Swiss chard, tomatoes, turnip.

Carrots and beetroot are permitted, too, but they are quite starchy, so avoid having them too often. And while you’re in the Cruise phase, steer away from starchy vegetables such as potatoes, rice, corn, peas, beans (haricot, cannellini, kidney), lentils and avocado (which is technically a fruit anyway).