***SoCal animal lovers, PLEASE don’t forget to come support WAGS at the Family Fun Event this Saturday in Westminster! There will be $1 adoptions for dogs and cats, food trucks, and other fun activities! More info here.***
As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉
1.5 lbs extra lean ground beef
1 large egg, beaten
1/3 cup milk
1/2 cup low-fat parmesan cheese
1/3 cup oat bran
1 tsp garlic powder
1 tsp pepper
1/2 tsp oregano
2 tbs dried parsley
1/3 cup fat free sour cream
1 (14.5 oz) can fat free beef stock
1/2 tsp garlic powder
salt & pepper to taste
3 tbs cornstarch, dissolved in 3 tbs hot water
Preheat oven 350 degrees F.
In a large bowl, mix all ingredients for the meatballs.
Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
Bake for about 18 minutes.
In a medium pan, heat 2 seconds of cooking spray on medium heat.
Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.
Just like the Dukan bread and pizza crust recipe, this Dukan-friendly tortilla recipe is a great find. Made with protein powder and oat bran, the tortilla gives you the consistency of a corn tortilla with a saltier flavor. They were just what Bob and I needed for our Taco Friday!
First, make the Homemade Dukan Tortillas. (makes 4 tortillas)
1/4 cup oat bran
1 scoop unflavored protein powder
1/4 tsp salt
1/4 tsp pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 cup fat free shredded cheddar cheese
1-2 tbs water
Use a food processor to blend together all ingredients except water.
Add about 1-2 tbs water depending on how much you need to create a consistency in the batter that will allow it to be easily poured.
Preheat pan with cooking spray on medium-high heat.
Pour 1/4 of the batter at a time into pan and tilt to form a 5-6 inch tortilla.
Cook for about 2-3 minutes or until a crust forms on the edge. Flip and cook for another 1-2 minutes.
Then, prepare the ground beef.
1 lb extra lean ground beef
1 packet taco seasoning
2/3 cup water
chopped onions, salsa, fat free sour cream, and fat free cheddar cheese as condiments
In a large sauce pan, lightly brown ground beef.
Add 2/3 cup water and taco seasoning. Bring to a boil while stirring.
Reduce to a simmer for 5 minutes.
Serve ground beef and desired condiments on Homemade Dukan Tortillas.
Happy Saturday! A minor *yippee* for my .2 weight loss today. I am happy to say I was very productive today: cleaning, Ikea, Target, PetSmart, mom’s house, and room decorating. My schedule was so jam-packed that all I ate were sloppy joes all day long! Not that that’s a bad thing because the recipe is delicious. Give it a try!
First, make the Savory Dukan Bread. You can find the recipe here (recipe makes 2 servings).
1 1/4 lb extra lean ground beef
1/2 cup splenda brown sugar
1 tbs steak seasoning
1 onion, chopped
1/2 bell pepper, chopped
1 tbs balsamic vinegar
1 tbs worcestershire sauce
2 cups tomato sauce
2 tbs tomato paste
Heat pan on medium-high heat.
Brown ground beef with brown sugar and steak seasoning.
Once browned, add bell peppers and onions and reduce heat to medium.
Add worcestershire sauce and balsamic vinegar and cook for 5 minutes.
Mix in tomato sauce and tomato paste and simmer for another 5 minutes.
Bob and I have never had Shepherd’s Pie before so making this recipe was a little risky for us. Even so, we can imagine what the dish should taste like considering it’s really just ground beef and mashed potatoes. Yes, I know what you’re thinking, potatoes are forbidden on the Dukan Diet. That’s true and there are no ifs, ands, or buts about it! Consequently, this recipe is made with a beautifulcauliflower mash. It’s amazing how much it resembles the taste and texture of mashed potatoes with none of the fat or carbs!
1 lb lean ground beef
2 tbs corn starch
3/4 fat free beef broth
3 carrots, chopped
1 brown onion, chopped
1 tbs ketchup
1/3 cup fat free shredded cheddar cheese
1 head cauliflower
1 tbs fat free cream cheese
1/4 cup reduced fat shredded parmesan
1/8 cup fat free sour cream
1/4 ts garlic salt
1/8 ts pepper
1/2 ts garlic, minced
Bring one medium and one large pot of salted water to a boil.
Cut cauliflower into small florets and chop carrots.
Boil cauliflower in the large pot for 8-10 minutes or until well done.
Boil carrots in medium pot for 10-12 minutes or until soft.
While the vegetables are boiling, brown onions in a large pan with cooking spray.
Add ground beef to pan and brown.
Add corn starch and cook for one minute.
Add ketchup and beef broth and bring to a boil. Then, reduce heat and simmer for 5 minutes.
Pour ground beef mixture into an even layer in a medium casserole dish. Top with carrots once they’re done boiling.
Once the cauliflower is done boiling, immediately drain water and use paper towels to dry completely.
In a food processor, puree cauliflower with cream cheese, sour cream, parmesan, garlic, garlic salt, and pepper.
Pour cauliflower mixture into a bowl and mix in 1/4 cup of the shredded cheddar cheese.
Top casserole dish evenly with cauliflower mash and with remainder of cheddar cheese.
Bake for 20 minutes at 375 degrees and finish in the broiler for 5 minutes.
The tough thing about being on the Dukan Diet is that you always feel like you’re missing something with your meal. Steak with no potatoes, meatballs with no spaghetti, or turkey with no gravy. So it’s always nice to try some recipes that are Dukan-friendly in its original form such as a nice hot bowl of chili. Sure, you won’t get the beans but it’s not uncommon to find beanless chilis these days. I tried the following recipe over the weekend and was definitely a fan!
1 lb lean ground beef
2 cloves garlic, minced
1 large onion, chopped
2 tbs chili powder
1 ts dried oregano
1 ts cumin
1 ts hot sauce
1 can crushed tomatoes, 28 oz
1/4 cup red wine vinegar
shredded fat free cheddar cheese
fat free sour cream
Combine ground beef, onions, and garlic in a large pot over medium-high heat.
Cook until ground beef is browned.
Add all dry seasonings and hot sauce.
Add tomato sauce and vinegar and stir.
Bring to a boil and reduce to a simmer for one hour, stirring occasionally.
Check on the chili 45 minutes in and add water if it’s too thick for your liking.
Serve with fat free sour cream and fat free cheddar cheese.
If you have some leftover Oat Bran Bread Crumbs from one of the other recipes, you can make some crispy baked onions to go with the chili. Take a few slices of sweet onions and soak them in some ice water for about 15 minutes. Then, dip in an egg-white wash. Put some oat bran bread crumbs in a bag and add a few onion slices at a time and give it a good shake. Bake onions at 400 degrees for about 20 minutes.