Dukan Mini Egg White Quiches

RECIPE RATING:
HE SAID: Very good.
SHE SAID: Delicious!
HIS FRIEND SAID: The quiche's were awesome!

Mini Quiches and grilled asparagus

UPDATED 3/22/2012: Reposting this recipe since we made them this past weekend.  Changed the recipe just a bit, meat free this time and we added cilantro.  Everyone loved it!    See below for the second option.

Quiche is great comfort food - the cheese, the crust...yum!  There's a deli near our office that sells quiche, it's delicious, but it's not Dukan.  We read a couple of Dukan'd Quiche recipes and actually found one on about.com that we liked.  It wasn't a Dukan recipe, just a healthy recipe, but it fits the Dukan plan.  Again, we tweaked the recipe to include what we had on hand and what we could find in the local markets here.

The great thing about quiche is you can eat them pretty much anytime - breakfast, lunch, dinner or as a snack.  You can also put a lot of different things in them - you can make them protein only or protein and veggie....we didn't even miss the crust!

The local markets don't carry a lot of fat free cheeses.  Haven't been to Whole Foods in a while, we have a feeling we will find it there.  We have been able to find reduced fat cheese, but usually only in one or two types.

This is our recipe for a protein veggie quiche recipe, but just omit the veggies for your pure protein days.

RECIPE
Makes 6 small mini quiches
Prep Time: 10-15 minutes
Cook Time: 20 minutes

1st recipe
3/4 c. egg whites
3/4 c. fat free or reduced fat shredded cheese (we used mozzarella because it's all we could find)
1/4 c. fresh asparagus, chopped into little pieces
1/4 c. red bell pepper, chopped into little pieces
1/4 jalapeno, seeds removed and diced
2 slices low fat canadian bacon, cut into small pieces
1 shallot, sliced
2 dashes of hot sauce (your choice)
Salt to taste

2nd recipe

3/4 c. egg whites
3/4 c. fat free or reduced fat shredded cheese (we used mozzarella because it's all we could find)
1/4 c. red onion, chopped into little pieces
1/4 c. red bell pepper, chopped into little pieces
1-2 T. cilantro, chopped
2 dashes of hot sauce (your choice)
Salt to taste


(for our second batch we added some adobo powdered seasoning)

Preheat oven to 350 degrees Fahrenheit.  Stir fry veggies, canadian bacon and shallot (however long you like).  Remove from heat, mix in the shredded cheese.  Pour mixture into muffin pan.  Mix salt and whatever other seasonings you'd like to add into the egg, pour egg mixture into muffin pan.  Bake for 20 minutes or until done.  Knife should come out clean when done.

We served our mini quiches with grilled asparagus (grilled for 3 minutes or so until they are bright green with salt, pepper and lemon juice).

Enjoy!

Dukan Leftover Salmon Omelet

Salmon Omelet

We loved this omelet.

It's not often we actually make breakfast since we usually have yogurt with oat bran and that's enough to fill us up.  This past weekend the female half of this couple said "shall I make some omelets?".  The usual response from the male half is "nah, yogurt is enough", but this time the answer was "yeah, sounds good!".

Next time we'll add some tobiko or flying fish eggs for texture.  We had some leftover Phoenix Salmon (a little less than 1/4 lb.) which wasn't quite enough for a meal so we decided to chop the last piece up and make an omelet out of it.

(NOTE: This is a scheduled post)

RECIPE:
Serves 2 (he usually eats a 3 egg omelet and I usually eat a 2 egg omelet)
Prep Time: 5-7 minutes
Cook Time: 5-10 minutes (depending on how you like your eggs done)

5 eggs
about 1/4 lb. of leftover salmon or less, chopped
1 T. green onions, chopped
1/4 t. adobo seasoning
1 T. grated parmesan cheese

Whisk eggs with adobo seasoning, we like to get air into the egg mixture for light fluffy omelets.   Turn your stove on to just above medium, spray heated pan with a little bit of nonstick spray.  Add your salmon (ours was cooked so we just needed to heat the salmon up).   Distribute salmon evenly around the pan, not too close to the edges.  Pour egg mixture into pan (we make one omelet at a time).  After the bottom has set a little, take your spatula and gently push in the edges while tilting the pan to allow the liquid eggs to flow underneath the omelet until there's no liquid left.  Gently flip your omelet.  Cook a few seconds.  Add cheese to the omelet and fold in half.  We usually cook our omelet until it's a bit underdone (not runny) since the heat will finish cooking the omelet by the time we serve it.  If you prefer your eggs very well done, cook the omelet in your pan until it is completely cooked.

The photo about is the female half's omelet...forgot to clean the pan before making the second omelet!

Enjoy!

Dukan Breakfast Sandwich

RECIPE RATING:
HE SAID: It's ok, but a little heavy for me.
SHE SAID: Yum, just right!

Breakfast sandwich

We've been eating yogurt with oat bran, oat bran muffins and omelettes for breakfast, so we thought it would be nice to change things up a bit.  After we made our Dukan Cheddar Rosemary Bread, we decided to throw together a breakfast sandwich to take to work.

The male half of this couple prefers lighter breakfasts so he doesn't fall asleep at his desk.  The female half prefers heartier breakfasts so she doesn't get too hungry before snack time.

This is a low fat breakfast great for a Pure Protein day.  Will be using this bread, maybe with other herbs for burgers.

RECIPE:
Serves 2
Prep Time: 10 minutes plus 40 minutes to bake bread
Cook Time: 7 minutes

4 slices low fat Canadian Bacon
2 eggs
4 slices Dukan Cheddar Rosemary Bread (recipe here)
2 slices fat-free cheddar slices

Slice bread horizontally so it looks around the slice of bread.  Pan fry Canadian Bacon with a small spray of olive oil non-stick spray.  Bacon is already cooked, so you just want to brown them a little.  Place the bacon on the bottom slice of bread.  Fry eggs to your liking (either scrambled, fried, etc).  Place cheese on egg while cooking to melt.  Place egg and cheese on bacon.  Place the top slice of bread on the egg/cheese.  If you want a condiment, a little bit of dijon mustard is ok.

Enjoy!

Dukan Key Lime Vanilla Oat Bran Muffins

RECIPE RATING:
HE SAID: Good, I'll take two for work (even though he's not a muffin guy).
SHE SAID: Yum!  Needs more lime though.

Key Lime Oat Bran Muffins (they look just like the orange ones, we
should have put a piece of lime on it or something!

We loved Dukanitout.com's Orange Vanilla Oat Bran Muffins and we had a Yoplait Key Lime Pie Non-fat yogurt about to expire and we both love Key Lime Pie.  Mmm.  So, we decided to adjust Dukanitout's recipe to a Key Lime Pie recipe.  We didn't have key lime extract on hand (but have ordered some) so we used fresh squeezed lime juice...we still needed more lime.  You can definitely tell it's lime though.

We have a Yoplait Strawberry and White Chocolate Non-fat yogurt about to expire also, so perhaps we will bake some up with that.  A lot of flavors go well with vanilla.  We are also hoping to make some lavender muffins with the leftover lavender buds we have.  So many possibilities to make breakfast interesting!

We are posting a recipe that actually calls for the key lime extract, but if you prefer your muffins to have a subtle flavor and have limes on hand, use 3-4 t. fresh lime juice instead of the key lime extract.

RECIPE:
Makes 6 muffins.
Prep time: 10 minutes or less
Bake Time: 15-18 minutes at 350 degrees Fahrenheit

6 T. oat bran
2 T. wheat bran
1 t. baking powder
2 t. natural sweetener
1 heaping T. sugarfree vanilla pudding
5 T. non-fat Key Lime Pie yogurt from Yoplait
1/2 c. egg whites or 2 eggs
1 1/2 t. key lime extract or 3-4 t. fresh key lime juice

Mix all dry ingredients in a bowl.  Add the yogurt and eggs and whisk until smooth.  Add the extract.  Pour batter into muffin pan (we use baking cups for quicker clean up).  Bake at 350 degrees Fahrenheit for 15-18 minutes or until cooked.

Enjoy!

Dukan Orange Creme Vanilla Oat Bran Muffins

RECIPE RATING:
HE SAID: Good, just not a muffin guy.
SHE SAID: Yum!  I think I like these better than the chocolate ones and I'm a chocoholic!

Orange Creme Vanilla Oat Bran Muffins

Found this recipe on Dukanitout.com.  Can you tell it's one of our favorite sites?!  We changed it a bit since we had a container of Yoplait Non-fat Orange Creme yogurt expiring soon.  Probably more sugar than we need, but the recipe only uses about 1/2 the container.

These smelled so yummy and orange creamsicle like when mixing and baking.  We also substituted 2 of the oat bran tablespoons for 2 tablespoons of wheat bran.  As mentioned in a previous post, we baked our chocolate oat bran muffins with all oat bran and one batch with oat bran and wheat bran and the wheat bran seems to help it be more "cake like".  Lastly, we increased the orange extract and added vanilla extract to intensify the flavors.

We will be trying the Key Lime Pie yogurt in this recipe also (minus the orange extract).

RECIPE:
Prep Time: less than 10 minutes
Bake Time: 15-18 minutes

6 T. oat bran
2 T. wheat bran
1 t. baking powder
2 t. natural sweetener
1 T. sugarfree vanilla pudding powder
1/2 c. egg whites
5 T. nonfat Orange Creme yogurt (Yoplait)
1 1/2 t. pure orange extract
1/2 t. pure vanilla extract

Mix all dry ingredients in a bowl.  Add yogurt and eggs and whisk until smooth.  Add orange extract and mix.  Pour batter into muffin pan (we use baking cups for easier clean up).  Bake at 350 degree Fahrenheit for 15-18 minutes.  Eat while warm.  For your extras, pop them in the microwave on medium high heat for 20 seconds and they will taste almost fresh out of the oven!  (Hint, if you're in Consolidation or Stabilization and your celebration meal includes chewy type cookies, heat them in the microwave!)

Enjoy!