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

Sunday, August 11, 2019

Recipe : Instant Pot Bolognese

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

Ingredients
  • 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

Directions

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.

Tuesday, July 9, 2019

Recipe : Spinach and Red Pepper Frittata

Spinach and red peppers bring vitamin A and vitamin C to this beautiful frittata. Spinach is also an excellent source of a long list of other nutrients, including vitamin K, manganese, folate and magnesium. And it’s packed with protective phytonutrients, including the newly discovered glycoglycerolipids, which some researchers believe may help protect the digestive tract from inflammation.

Ingredients
  • 1 6-ounce bag baby spinach, or 1 bunch spinach, washed and stemmed
  • 2 tablespoons extra virgin olive oil
  • 2 red bell peppers, seeded and cut in small dice
  • 1 to 2 garlic cloves (to taste), minced
  • 10 fresh marjoram leaves, chopped
  • Salt
  • 8 eggs
  • Freshly ground pepper
  • 2 tablespoons low-fat milk

Directions
1. Steam the spinach above an inch boiling water until just wilted, about two minutes; or wilt in a large frying pan with the water left on the leaves after washing. Remove from the heat, rinse with cold water and squeeze out excess water. Chop fine, and set aside.

2. Heat 1 tablespoon of the olive oil over medium heat in a heavy 10-inch nonstick skillet. Add the bell peppers. Cook, stirring often, until tender, five to eight minutes. Add the garlic and salt to taste, stir for about half a minute, and stir in the chopped spinach and the marjoram. Stir together for a few seconds, then remove from the heat and set aside.

3. Beat the eggs in a large bowl. Stir in the salt (about 1/2 teaspoon), pepper, milk, spinach and red peppers. Clean and dry the pan, and return to the burner, set on medium-high. Heat the remaining tablespoon of olive oil in the skillet. Drop a bit of egg into the pan; if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Tilt the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with a spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.

4. Turn the heat to low, cover and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid, tilt the pan, and loosen the bottom of the frittata with a wooden spatula so that it doesn’t burn. The bottom should turn a golden color. The eggs should be just about set; cook a few minutes longer if they’re not.

5. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for one to three minutes, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn’t sticking, and allow it to cool for at least five minutes and for as long as 15 minutes. Loosen the edges with a wooden or plastic spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve hot, warm, at room temperature or cold.

Yield: Six servings.

Note: For four servings, use the same recipe but reduce the number of eggs to six.

Advance preparation: In Mediterranean countries, flat omelets are served at room temperature, which makes them perfect do-ahead dishes. They’ll keep in the refrigerator for a few days, and they make terrific lunchbox fare. They do not reheat well.

Nutritional information per serving: 157 calories; 3 grams saturated fat; 2 grams polyunsaturated fat; 6 grams monounsaturated fat; 248 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber; 121 milligrams sodium (does not include salt to taste); 10 grams protein

Sunday, June 9, 2019

Recipe : Portabella Mushroom Pizza

Calories per Serving: 290
Servings: 2
Active Time: 10 minutes
Total Time to Make: 30 minutes


Ingredients
  • 1 pkg (18 oz) portabella mushroom caps, washed
  • 16 leaves fresh basil
  • 4 Campari cocktail tomatoes, each cut into 4 slices
  • 1 1/3 cups shredded part-skim mozzarella

Directions
  1. Preheat oven to 350 degrees. 
  2. Place mushrooms on baking sheet, gill-side up. 
  3. Layer each with 4 basil leaves, 4 tomato slices, and 1/3 cup mozzarella. 
  4. Bake, 20-25 min, until cheese is golden brown.

Campari cocktail tomatoes

Friday, June 7, 2019

Recipe : Roast Pork Chop With Spinach, Mint and Anchovy Sauce

This simple, satisfying recipe comes from the Clove Club in London. A scattering of steamed spinach and fresh mint offsets the richness of pan-roasted pork and anchovy mayonnaise

Total Time: 30 minutes Serves: 4

Ingredients
  • 6 oil-packed anchovy fillets, drained
  • 1 egg
  • 1 tablespoon water
  • ½ clove garlic
  • 1 teaspoon Dijon mustard
  • Salt
  • 1 cup plus 2 tablespoons extra-virgin olive oil
  • Juice of 1 lemon
  • 4 bone-in pork chops (about 3 pounds total)
  • 4 cups large-leaf spinach with stems
  • Leaves from 2 large sprigs mint, torn
  • 4 teaspoons toasted sunflower seeds

Directions

1. In a blender or food processor, purée anchovies, egg, 1 tablespoon water, garlic, mustard and a pinch of salt until combined in a thin liquid. With motor running, slowly pour in 1 cup oil until a thick emulsion forms. Season sauce with lemon juice and salt to taste. Set aside.

2. Heat remaining oil in a large pan over medium heat. Once hot, add pork chops to pan and sear both sides until browned and cooked through, about 10 minutes total. Set chops aside and let rest at least 5 minutes before serving.

3. Meanwhile, partially fill a pot with water and insert a steamer basket, making sure water doesn’t touch bottom of steamer. Set pot over high heat and bring water to a simmer. Add spinach to basket, cover and steam until greens are just wilted, about 1 minute.

4. To serve, place a pork chop on each plate and spoon a generous dollop of anchovy emulsion alongside. Scatter spinach, mint and sunflower seeds over top.