One of the EASIEST recipes ever made with shrimp and stuff you probably already have in your pantry. Serve the shrimp by itself on pure protein days or inside a lettuce wrap on protein veggie days!
- 1 lb shrimp, deveined
- 1/4 lemon
- 3 cloves garlic, minced
- salt & pepper to taste
- In a pan, heat cooking spray on medium.
- Add garlic and cook until fragrant.
- Add shrimp and squeeze the lemon over the shrimp.
- Add salt and pepper to taste. Cook until shrimp is cooked through.
- Optional: add pepper flakes if you like it spicy.
I have some issues with chicken. I hate prepping it and I hate even more to cook it. I’m always so paranoid of undercooking it that I end up overcooking it. Either that or I cut it open several times during the cooking process to check if it’s done. Yes, amateur cook is I.
I eat it because I know its health benefits but rarely ever order it when I go out. To be perfectly honest, I think chicken is plain and boring. So, when I find an easy chicken recipe that tastes good, it’s like finding a four leaf clover. Below is one of those recipes. It is semi-homemade so the prepping and cooking process is quick. Also, I find that cutting the chicken into strips, seasoning it, then cooking it seals in the juices much better than cooking a whole chicken breast.
- 1 lb chicken breast
- 1 packet chicken fajita seasoning
- 1/2 white onion, sliced
- 8 oz roasted red peppers (from the jar)
- 1/2 tbs minced garlic
- cooking spray
- Slice chicken breasts into 1-inch strips and place in a bowl.
- Spray the chicken with cooking spray for one second and add the fajita seasoning (leave 1-2 tablespoons of seasoning for the vegetables). Use your hands to rub the seasoning into the chicken.
- Preheat a pan over medium heat or indoor grill at 350º with cooking spray.
- Place the chicken strips on the cooking surface and cook for about 2 minutes on each side. Set the chicken to the side.
- Preheat a pan over medium heat with cooking spray. Add garlic and saute until fragrant.
- Add onions and 1/2 of the remaining seasoning and cook until they begin to soften. Stir in roasted red peppers and the rest of the seasoning and cook for 1 minute.
I left my vegetables separate from the chicken but you can add the chicken into the pan with the vegetables to combine and reheat the chicken. You can also use fresh bell peppers instead of the canned. Of course, you would have to cook fresh bell peppers for a bit longer. Omit the vegetables for attack phase or pure protein days.
If you want to add some oat bran to the meal, consider eating this dish with some oat bran tortillas. Recipe here.
- 4 chicken breast halves
- 1/2 cup fat free chicken broth
- 1/2 cup chopped green onions
- 1/4 cup white wine
- 1 tsp fresh rosemary – minced
- 1/2 cup fat free half and half
- salt and pepper
- cooking spray
- Heat pan over medium heat with cooking spray.
- Season both sides of chicken breasts with salt and pepper.
- Add chicken to pan and cook for 3 minutes per side.
- Add green onions, wine, and rosemary and cook for 30 seconds.
- Add chicken broth and cook for 2 minutes.
- Stir in half and half and cook for 2 minutes.
Note: This is a thin, light cream sauce. If you prefer your sauce thicker, dissolve a tsp or two of cornstarch in hot water and add it to the sauce. Heat it to the simmer and take it off the stove to thicken.
There’s a restaurant I frequent in Huntington Beach, CA called Mangia Mangia (which I now can translate to Eat Eat thanks to my free Italian lessons from Duolingo.com). I always have the most perfect Italian meals there. Fresh garlic bread, fried calamari, and a gorgeous risotto with scallops and asparagus in a cream sauce drizzled with truffle oil. Needless to say, these meals are not Dukan friendly. I realized today, however, that one part of the meal IS completely dukan friendly and that is the soup that comes with my entree: the straciatella soup. Straciatella is an Italian soup made with eggs, cheese, herbs, and spinach. It’s simple and delicious! So, I made it earlier tonight as a precursor to my steak dinner. It was so easy to make and really resembled the restaurant’s version. I hope you like it too!
- 6 cups fat free, low sodium chicken broth
- 2 large eggs
- 2 tbs low fat grated parmesan cheese
- 1 cup tightly pressed fresh spinach
- 1 tbs dried parsley
- 1 tbs dried basil
- salt & pepper
- Heat the chicken broth on medium-high heat.
- Meanwhile, combine and whisk together eggs, cheese, parsley, and basil.
- Once the broth begins to simmer, reduce to medium-low heat and slowly drizzle in egg mixture while stirring the broth with a fork for one minute.
- Add spinach and season with salt and pepper to taste.
This is an adapted corned beef and cabbage recipe I made with tri-tip. Enjoy!
- 1.5 lb tri-tip roast (fat trimmed)
- 5 large wedges of cabbage
- 1/2 large white onion quartered
- 1 tbs pickling spice
- 3 tbs kosher salt
- 1/8 cup splenda brown sugar
- 1 tsp minced garlic
- 1 tsp black pepper
Simply combine all ingredients in a crock pot and add water to barely cover the roast. Set the crock pot on low for 8 hours.
- 4 chicken breast halves
- 2 red potatoes, cut into cubes
- 1/2 medium onion, chopped
- 1 zucchini, cut into cubes
- 2 cloves garlic, minced
- mix together a few dashes of: salt, pepper, rosemary, garlic powder, and onion powder.
- Preheat oven 350 degrees F.
- Lightly sprinkle dry seasoning mix on both sides of chicken breasts.
- Heat pan on medium-high heat with cooking spray.
- Brown chicken breasts on both sides (do not cook through).
- Meanwhile, place vegetables in a medium baking dish with dry seasoning mix and 1 second of cooking spray and toss together.
- Remove chicken from pan and place chicken on top of vegetables.
- Bake for 35-45 minutes.
Note: For a CRUISE-FRIENDLY version of this dish, replace red potatoes with another vegetable such as broccoli or bell peppers.
- 14 oz lean smoked turkey sausage, sliced
- 3/4 cup chopped onion
- 3/4 cup chopped celery
- 3/4 cup chopped green bell peppers
- 2 tbs minced garlic
- 1/2 cup diced tomatoes
- 3 bay leaves
- 1 tsp worcestershire sauce
- 1 tsp hot sauce
- 5 cups fat free chicken broth
- 3/4 cup brown rice
- Combine a dash of each of the following spices: paprika, black pepper, chili powder, onion powder, garlic powder, oregano, & thyme.
- Heat a large sauce pan on medium heat with cooking spray and brown onions, celery, and bell peppers for 3 minutes.
- Add tomatoes, garlic, bay leaves, worcestershire sauce, and hot sauce.
- Stir in rice and slowly add chicken broth.
- Cover and cook for 20 minutes. Stir occasionally.
- In a separate pan, spray with cooking spray and brown sausage. Set aside.
- Remove cover and cook until rice is tender (about 15 minutes).
- Mix in sausage and spice-mix and cook for an additional few minutes.
For a CRUISE PHASE FRIENDLY dish — omit brown rice, increase diced tomatoes to 1 cup, decrease chicken broth to 2.5 cups, and cook uncovered for a total of 15 minutes before moving to step 7.