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

Monday, January 11, 2021

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.

Sunday, January 10, 2021

Black Pepper Beef Stir Fry

 Ready In: 25 mins
 Prep: 25 mins
 Servings: 4


  • 1 pkg (about 1 lb) Beef Sirloin Strips for Stir Fry

  • 4 Tbsp water

  • 1 1/2 Tbsp cornstarch

  • 3 Tbsp olive oil, divided

  • Salt to taste

  • 1/2 sweet red pepper, cored, seeded, sliced in 1/3-inch strips (about 1 cup)

  • 1/2 green pepper, cored, seeded, sliced in 1/3-inch strips (about 1 cup)

  • 1 (about 1/2 lb) white onion, peeled, sliced in 1/3-inch strips

  • 1/2 cup Black Pepper Sauce (see below)


  1. Place beef in small bowl. Add water, 1 Tbsp at a time, working in with hands until water is absorbed. Sprinkle beef with cornstarch; work in with hands to coat well. Drizzle 1 Tbsp oil over beef and work in with hands until absorbed. Lightly season with salt. Set aside.

  2. Heat 1/2 Tbsp oil in stir-fry pan on HIGH until oil faintly smokes; add half the beef. Cook about 2 min until browned; turn over. Sear other side about 2 min until browned. Remove beef; transfer to clean dish. Wipe stir-fry pan clean. Heat 1/2 Tbsp oil in stir-fry pan on HIGH; repeat process with remaining beef.

  3. Heat remaining oil in stir-fry pan on HIGH. Add red peppers, green peppers, and onions; cook, stirring, 2-3 min until browned and caramelized. Stir in beef and sauce; cook, stirring, until heated through.


     Wegmans Black Pepper Sauce

Saturday, January 9, 2021

Cashew Chicken with Mushrooms & Green Beans


  • 1 lb Chicken Breast for Stir-Fry

  • 3 Tbsp water, divided

  • 5 1/2 Tbsp High Oleic Sunflower Oil, divided

  • 2 Tbsp organic cornstarch

  • 12 oz  Green beans

  • 8 oz  King Oyster Mushrooms, washed, cut in 1-inch strips

  • 1 cup unsalted dry roasted whole cashews

  • 1 Tbsp minced garlic

  • 1 Tbsp peeled, minced fresh organic ginger

  • 1 cup Stir-Fry Sauce


  1. Place chicken in small bowl. Add water, 1 Tbsp at a time, working in with hands until water is absorbed. Drizzle 1 Tbsp of oil over chicken and work in with hands until absorbed. Sprinkle chicken with cornstarch; work in with hands to coat. Cover; chill 30 min.

  2. Add green beans to large pot of boiling, salted water; blanch 1 1/2 min. Drain; set aside.

  3. Drizzle 2 Tbsp oil around sides of stir-fry pan; tilt pan to coat evenly. Heat on HIGH until oil faintly smokes. Add half the chicken; cook, stirring occasionally, 3-4 min, until browned and cooked through. Transfer to clean dish. Add 1 Tbsp oil to pan on HIGH; repeat process with remaining chicken. Set aside.

  4. Add remaining oil to pan; reduce heat to MED-HIGH. Add mushrooms; cook, stirring, 3-4 min until brown. Add cashews; cook, stirring, 1 min. Add garlic and ginger; cook, stirring, 1 min. Add chicken, green beans, and sauce; toss 1-2 min to heat through.

    Wegmans Stir-Fry Sauce

Monday, December 14, 2020

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

  • 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


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.