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 Lavender Oat Bran Biscuits

RECIPE RATING:
HE SAID: A little too healthy for me.
SHE SAID: At first I didn't like these, but they are a nice change.

Half eaten Lavender Oat Bran Biscuit

Last Christmas we made Lavender Scones for our family.  The scones were a hit!  We both loved them too because they weren't too sweet and the scones were made with sour cream which gave them a bread-y texture compared to a regular scone which is a bit hard and dry.

We had some leftover lavender buds and tried to Dukan our scone recipe, but it didn't turn out quite the way we liked it.  However, it may have been because we didn't bake them long enough.  This morning we put two in the microwave and they actually taste pretty good, but it's so far from being a scone we decided to call them biscuits.  If you're into really sugary sweets, you probably won't care for these, or you could try adding more sugar.

The male half prefers not to have any more of these, but if we have the time, the female half may make these just to have another oat bran treat to munch on.  Also, we would probably cut the recipe in half to make a small batch.  We will post the original scone recipe later which can be eaten during Consolidation if you use whole wheat flour.

RECIPE:
Makes 8 small biscuits or 4 medium sized biscuits
Prep Time: 10 minutes
Bake Time: 15-20 minutes at 350 degrees Fahrenheit

1/2 c. oat bran
 2 T. wheat bran
1/2 - 1 tsp. dried lavender buds, chopped
1/4 t. baking soda
1/8 c. natural sweetener
1/2 c. fat free sour cream

Mix dry ingredients well.  Add sour cream, mix in but do not over mix.  Your dough will be very wet.  Make 8 biscuits, place onto cookie sheet (we used parchment paper) and bake for 15-20 minutes at 350 degrees Fahrenheit or until done.

We recommend heating your biscuit up before eating, it really helps.

Enjoy!

Dukan Tamagoyaki (Japanese Fried Egg Roll)

RECIPE RATING:
HE SAID: Good (he ate a bunch)
SHE SAID: Mmm, always been one of my favorites.

Tamagoyaki (Japanese fried egg)

Here in Hawaii we have Okazu-ya, which are restaurants that sell food you can buy by the piece or cup, side dishes.  There are still a handful of these left.  Most times you will find musubi (rice balls) of all sorts, konbu maki, shoyu (soy sauce) chicken, fried chicken, teri beef, all kinds of tempura, corned beef hash patties and much more.  You will also find all different versions of our favorites, tamagoyaki.   Everyone has their own way of cooking it, different flavors, they add different things in it, but we prefer it simple.

We had traditional tamagoyaki in Japan and it's simple, tasty, moist and not too sweet.  Often times we find it on the buffet line at Japanese hotels served with some grated daikon (radish).  This is also a popular picnic food in Hawaii, we've made it several times to take to the beach.

We don't know why we didn't think about this, but the last batch we made was made with xylitol and it's pretty much a Dukan'd recipe!

RECIPE:
Makes 2 egg rolls or 1 larger egg roll, cut them into as small or large as you want them.  We usually cut them about 1 1/2 to 2" wide.
Prep Time: 5 minutes
Cook Time: 10 minutes

4 eggs
3 T. dashi (we use bonito packets, a fish stock, this isn't the one we use, but it's similar, we use the low sodium one)
1 1/2 - 2 T. natural sweetener

Beat eggs.  Add dashi and sweetener and mix well (we whisk, but it's really up to you).  Once you make one batch, you'll find which taste you like best.  Some like it sweeter, some like a stronger dashi taste.  You can probably use chicken broth too if you don't care for fish.  Heat a frying pan (medium heat) or if you have a square tamagoyaki pan, heat that.  Use a non-stick pan and a little bit of olive oil non-stick spray.  Scoop in some of the egg mixture, we like to make it a thin coat.  Cook until half done, then start rolling your egg carefully with a hashi or chopstick (ok to use a spatula if you prefer).  Once your egg roll is complete, move the egg roll to one side of the frying pan, spray a little more olive oil non-stick spray in the pan (under your cooked egg roll too) and add another scoop of egg mixture and repeat process.  Spread your egg mixture and make sure the raw egg mixture gets under the cooked egg roll.  If you prefer a smaller roll, half your mixture and make two rolls.

If you are using a regular pan and want the square look for your egg roll, use a sushi mat to shape it.  Cut into pieces (your choice on size).  We usually cut ours 1 1/2" to 2" wide.  Most times we've been served tamagoyaki cold or room temperature.  This makes a great snack.

Enjoy!