Sunday, October 30, 2011

Dukan Chinese Fish

Chinese Fish
We liked this recipe.

We found this recipe on  It's titled "Chinese Fish"...that's it.  The recipe is simple and has a very light taste.  We omitted the cooking oil and sesame oil from the recipe to make it Dukan.  Next time we'll try this recipe with Chinese vinegar instead of cider vinegar and a little more red pepper flakes.

The recipe calls for orange roughy, but we had some salmon in the fridge so we tried this with salmon.  A thinner fish would probably work better that our thicker cuts of salmon.

Serves 4
Prep Time: 5-10 minutes
Cook Time: 8 minutes

4 pieces salmon filets or orange roughy
1 c. water
2 t. cider vinegar
2 t. low sodium shoyu (soy sauce)
2 garlic cloves, minced
1/2 t. Chinese five-spice powder
1/8 t. crushed red pepper flakes
1/4 t. kosher salt
1/4 t. ground ginger

Rinse and pat dry fish.  In a large non-stick skillet, cook fish for approximately 2 minutes (spray pan lightly with olive oil spray).  Turn and cook for 2 more minutes.  Add the other ingredients (pre-measure your dry ingredients).  Cover and simmer for 4 minutes or until fish is cooked.


Dukan Pan Seared Soy Salmon

We both loved this recipe.

Pan Seared Soy Salmon
This recipe was tasty and very simple!   Every Sunday our local paper comes out with a 'Dining Out' section.  The restaurant reviews aren't that fabulous especially since the same restaurants get reviewed for months!  There are times we don't even bother to look at it since we know the chances are there won't be any new restaurants.  The one part we do like is Chef Chai's section...he contributes a recipe every week. Chef Chai owns a couple of restaurants here...the more popular one being 'Chai's Island Bistro'.

The food at Chai's Island Bistro is always good, but pricey.  If you're on a budget, it's not a place you'd frequent.  However, the Oahu Gold magazine (which can be found online) does have a 'buy one get one free' coupon which can be used on Sundays, Mondays and Tuesdays.  This coupon is a better deal than the coupon found on Chai's Island Bistro.

This week we decided to try Chef Chai's 'Pan-seared Soy Salmon' recipe.  We Dukan'd it and watered down our shoyu (soy sauce) and it was perfect for us.  We are listing our recipe here.  If you want to try it exactly like Chef Chai, use 1/2 cup of shoyu (soy sauce) and 2 teaspoons mirin.

Serves 2
Prep Time: 5 minutes, plus at least one hour to marinade
Cook Time: 3 minutes each side

1 - 6 oz. pieces salmon filet
1/4 c. low sodium shoyu (soy sauce)
1/4 c. water
2 t. sake
2 T. natural sweetener (we used Xylitol this time)

Rinse and pat dry salmon.  Place salmon into a large ziploc and in a pan (just in case).  Mix the marinade ingredients and pour over salmon.  Refrigerate at least an hour.   On medium high heat in a saute pan, spray a little bit of olive oil spray and cook each piece of salmon for approximately 3 minutes each side (depending on how thick your salmon is).

Enjoy...we sure did!

Dukan Misoyaki Opah

We liked this recipe.

Misoyaki Opah
Misoyaki Butterfish is VERY popular here in Hawaii.  It's one of our favorite dishes to order at local Japanese restaurants.  Butterfish is also known as black cod.  A good piece of black cod will just melt in your mouth.

We had a pound of opah left in the freezer and decided to try a misoyaki recipe for our first time (we've always ordered it in restaurants, never made it at home).   We followed this recipe and although it's low in fat, we probably wouldn't recommend it to anyone in the Attack or Cruise phase.

We sauteed our fish, but next time we'll broil it which is how most of the local Japanese restaurants prepare their misoyaki butterfish.  We'll also be sure to use the belly part of the opah or another fatty fish for this recipe.

Serves 2
Prep time: 5 minutes plus marinading time - 24 hours
Cook time: a couple minutes for each fish

1 lb. opah (black cod or salmon would be great also)
1/2 c. white miso paste (sugar free, fat free)
1/2 c. natural sweetener
1/4 c. sake
1/4 c. mirin (sweet rice wine)

Mix the miso paste, natural sweetener, sake and mirin in a small pot, heat until smooth.  Let marinade cool a bit.  Rinse and pat dry fish, cut into "medallions".  Place fish in a large ziploc bag and place the bag in a foil pan (just in case).  Pour cooled marinade into ziploc bag and refrigerate for 24 hours.  Saute or broil your fish to your liking.


Sunday, October 23, 2011

Dukan Easy Chicken Marsala

We liked this recipe.

Easy Chicken Marsala
Well, the female half of this couple liked it - it was very easy to make.  Clean up was easy too!  It's a very simple tasting recipe, you can definitely "kick it up a notch" by adding other herbs which we may do in the future.  It's not going in our favorite recipe file, but it's definitely going in the "when we're too tired to make anything else" file.  :-)

We found this recipe a while ago....looked simple and the male half of this couple prefers tomato based sauces.  It's been so long, we can't remember which site we found it on, but we do know it was a low fat recipe website.

Since the male half of this couple doesn't need to lose weight, his treat with this dish is some mashed potatoes.  Next time we'll serve this on top Tofu Shirataki Noodles.  During Consolidation and Stabilization we would also add some parmesan cheese to this recipe.


Serves 3-4
Prep Time: 15 minutes
Bake Time: 30 minutes, 350 degrees Fahrenheit

1 pound chicken tenderloins or chicken breasts (boneless, skinless)
15 oz or 14.5 oz can of herbed diced tomatoes
1/4 t. kosher salt
1/2 t. natural sweetener
2 T. marsala cooking wine
1/8 t. fresh ground pepper
8 oz. fresh mushrooms, sliced (we used baby portabellas)

Rinse and pat dry chicken.  Place in a baking dish.  Place sliced mushrooms on the chicken.  We put our tomatoes in the blender since the male half of this couple doesn't like chunky tomatoes.  Mix in the rest of the ingredients and pour tomato sauce over chicken.  Cover tightly with foil and bake for 30 minutes, 350 degrees Fahrenheit or until cooked.  NOTE: 30 minutes made our tenderloins dry, next time we'll bake the tenderloins for 20 minutes, then check to see if it's cooked.


Friday, October 21, 2011

Dukan Asian Turkey Meatballs

We both LOVED these meatballs!

We have fallen way behind in our posting!  Partly because the female half of this couple has been fighting off a sinus infection.

We didn't expect to love these so much, but we sure did.  We just might be making these again very soon.

The male half of this couple tasked the female half of this couple with cleaning out the kitchen.  Our cupboards, refrigerator and pantry have been getting quite full.  We decided to start making things with only items we had in our kitchen and these turkey meatballs are one of those creations.

Makes 16 large meatballs
Prep Time: 10 minutes
Bake Time: 15 minutes, 500 degrees Fahrenheit

Meatball ingredients:
1 lb. ground turkey, lean
2 t. minced onion, dried
1/4 c. oat bran
1 garlic clove, minced
1 t. ground ginger
1/2 t. kosher salt
1 T. shoyu (soy sauce), low sodium
1 1/2 T. white miso paste
1 T. sambal oelek (Korean ground chili paste)
3 green onions, chopped
1 egg

Dipping sauce ingredients:
2 T. shoyu (soy sauce), low sodium
2 t. sesame oil
2 T. lemon juice (or lime juice)
2 T. water (tap)

Mix all ingredients together.  Form into meatballs (you could also use this as a burger recipe).  Place on baking sheet, we sprayed the sheet with a little bit of olive oil spray.  Bake at 500 degrees Fahrenheit for 15 minutes or until cooked through.

Mix your sauce ingredients together while your meatballs are baking.  It's not allowed during the Cruise Phase of the diet and we actually reduced the amount of sesame oil for our sauce.  Or you can eat it without dipping sauce.


Tuesday, October 4, 2011

Dukan Stuffed Opah

We both loved this even though it had a little too much seasoning for us.

Stuffed Opah, it really did look better in person.
It's been a while since we've had stuffed fish.  As a child, the female half of this couple's mother, as well as so many local Hawaii mothers and fathers would stuff fish with mayonnaise, green onions, portuguese and/or chinese sausage along with some seasonings.  Mayonnaise is no longer an option for us, neither are the two sausages which are very fatty.  So, we decided to use this recipe as a base to make a Dukan version stuffed fish.

If you like a lot of seasoning, follow the recipe below, but it was a bit too strong for us, so next time we'll be cutting is almost in half.

Serves 2
Prep Time: 15-20 minutes
Bake Time: 20-25 minutes, 350 degrees Fahrenheit

2 pieces opah (or mahimahi)

Stuffing mix:
2 T. fat free sour cream (more if you want a creamer stuffing)
1 - 3 T. oat bran (depending on what kind of texture you're looking for, we added 1 T at a time)
2 T. green onions, chopped
8 oz. imitation crab, shredded (because one of us is allergic to shellfish)
1 egg
1 T. Old Bay seasoning (use less if you don't like strong flavors)
4 garlic cloves, minced
1 jalapeno, chopped (we removed the seeds, next time we'll use half the seeds for some heat)
Juice of 1/2 a lime (we squeezed the other half of the lime over the fish just before baking)

Mix stuffing ingredients.  Rinse and pat dry fish.  Cut pockets into fish as deep as you can.  Season fish with garlic powder (if you like strong seasonings you can use Old Bay on the fish also).  Stuff each piece with stuff (we also put some stuffing on top of the fish).  Place in baking dish, squeeze lime juice over fish.  Bake at 350 degrees Fahrenheit for 20-25 minutes or until fish is done.