Not much of a weight loss week for the female half of this couple, but she did have a 1% body fat decrease! The male half did lose 2 pounds this week. Trying to be stricter with our diet since we went a little crazy with cream sauces this week...even though we're using non-fat half-and-half.
This weekend we're home all weekend, so we'll mostly be eating in. We've got a stir fry planned as well as one crock pot meal...all Dukan'd. We may also try a fried noodle dish if we have time.
As for desserts, this week we tried an Easy Low Fat Dark Chocolate Truffle Recipe, but we'll need to tweak it a bit. If we have time, we'll attempt a new dessert this week too and maybe some strawberry oat bran muffins.
Friday, August 5, 2011
Dukan Tamagoyaki (Japanese Fried Egg Roll)
RECIPE RATING:
HE SAID: Good (he ate a bunch)
SHE SAID: Mmm, always been one of my favorites.
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!
HE SAID: Good (he ate a bunch)
SHE SAID: Mmm, always been one of my favorites.
 |
| Tamagoyaki (Japanese fried egg) |
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!
Thursday, August 4, 2011
Dukan Pork Chops with Creamy Ponzu Sauce
RECIPE RATING:
HE SAID: Not bad, prefer chicken or fish
SHE SAID: Great, doesn't taste the same without the butter, but it really didn't make that big of a difference.
Years ago Hiroshi's Eurasian Tapas here in Honolulu served a simple, but great steak with a creamy ponzu sauce (citrusy soy based sauce). It was so goooo. They no longer have that dish on the menu, but the simple recipe is forever etched in our brains. The original recipe calls for butter, but we omitted the butter and the sauce was still great.
There are actually several kinds of ponzu sauce and last night we found a no fat, no sugar Yuzu Ponzu Sauce at Marukai here in Honolulu produced by Kikkoman. If you can't find Ponzu Sauce in a market near you, it's very easy to make. Google 'Ponzu Sauce Recipe' and you'll have your choice of ponzu sauces to choose from, depends on what kind of taste you prefer. Ponzu is very citrusy, so if you prefer a milder citrus taste, we would add more non-fat half-and-half to your sauce.
Also, this sauce went well with beef, pork and we're sure it would go great with chicken and fish too.
RECIPE:
Serves 2, plus leftovers
Prep Time: 10 minutes
Cook Time: 15 minutes (we have a small pan)
4 boneless pork loin chops, fat trimmed (we cut ours kind of like medallions for easier eating)
1/2 c. ponzu sauce
1/4 c. non-fat half-and-half
1 t. cornstarch
salt and pepper
Season pork chops and pan fry. We used our non-stick pan and didn't need any oil or non-stick spray. Place cooked pork chops on a plate and keep warm. You'll want to have your sauce, half-and-half and cornstarch measured out since the sauce cooks quickly. In the same pan (lower your heat), pour in your ponzu sauce and swirl around scrapping all the grease from the pork (which isn't a whole lot). Swirl around for a couple of minutes. Add some of the heated ponzu sauce to your non-fat half-and-half, mix and slowly add back to your pan. Turn heat up and let simmer. In the meantime, make a paste with your cornstarch using some of the ponzu cream sauce, then add to the pan and constantly stir until your sauce thickens. Lower heat and add pork back in to heat pork up and serve.
Enjoy!
HE SAID: Not bad, prefer chicken or fish
SHE SAID: Great, doesn't taste the same without the butter, but it really didn't make that big of a difference.
 |
| Pork Chops with Creamy Ponzu Sauce |
There are actually several kinds of ponzu sauce and last night we found a no fat, no sugar Yuzu Ponzu Sauce at Marukai here in Honolulu produced by Kikkoman. If you can't find Ponzu Sauce in a market near you, it's very easy to make. Google 'Ponzu Sauce Recipe' and you'll have your choice of ponzu sauces to choose from, depends on what kind of taste you prefer. Ponzu is very citrusy, so if you prefer a milder citrus taste, we would add more non-fat half-and-half to your sauce.
 |
| Yuzu Ponzu Sauce by Kikkoman |
RECIPE:
Serves 2, plus leftovers
Prep Time: 10 minutes
Cook Time: 15 minutes (we have a small pan)
4 boneless pork loin chops, fat trimmed (we cut ours kind of like medallions for easier eating)
1/2 c. ponzu sauce
1/4 c. non-fat half-and-half
1 t. cornstarch
salt and pepper
Season pork chops and pan fry. We used our non-stick pan and didn't need any oil or non-stick spray. Place cooked pork chops on a plate and keep warm. You'll want to have your sauce, half-and-half and cornstarch measured out since the sauce cooks quickly. In the same pan (lower your heat), pour in your ponzu sauce and swirl around scrapping all the grease from the pork (which isn't a whole lot). Swirl around for a couple of minutes. Add some of the heated ponzu sauce to your non-fat half-and-half, mix and slowly add back to your pan. Turn heat up and let simmer. In the meantime, make a paste with your cornstarch using some of the ponzu cream sauce, then add to the pan and constantly stir until your sauce thickens. Lower heat and add pork back in to heat pork up and serve.
Enjoy!
Wednesday, August 3, 2011
Dukan Chocolate Cups
RECIPE RATING:
HE SAID: Same as her rating.
SHE SAID: Didn't really care for these, needs some tweaking.
Chocolate is one of our favorite things. We really missed it the first couple of weeks on Dukan, but now, the cravings have gone away....until we came across mydukandiet.com's Chocolate Praline recipe. Wow, it sounded really good....not "can't wait to try them good", but a nice thing to add to our snack collection.
This recipe sounded perfect since we both prefer our chocolate plain, without nuts and gooey stuff. We turned these into Chocolate Cups since we have an ice maker and do not own ice cube trays! The muffin pan was the smallest "mold" we had.
This really was an easy recipe. Just didn't really tickle our fancy. First of all, we're dark chocolate lovers, not milk chocolate lovers. Again, the recipe was so easy, Dukan'd and chocolate...we couldn't resist trying it. We used Xylitol for the candy which of course since you're mixing ingredients without anything warm to melt the Xylitol, it doesn't dissolve. It gave it sort of a "crunchy" texture which was interesting. The recipe was too sweet for us. Also, the candy never really completely hardens even after refrigerating, so it melts fairly quickly and we ended up licking it off the muffin liners. Perhaps we did something wrong! However, it did inspire us to look for some dark chocolate candy recipes and hopefully this weekend we will have time to experiment.
We followed the recipe almost exactly as found on mydukandiet.com with the exception of using silk soy milk instead of regular skimmed milk and no egg yolk.
RECIPE
Makes 5 chocolate cups
Prep Time: 10 minutes
Chill Time: several hours
1 T. unsweetened cacao powder
2 T. silk soy milk (plus a little extra if your mix is dry)
7 T. nonfat powdered milk
3 T. natural sweetener (try less if you prefer less sweet, and maybe a liquid sweetener)
8 drops vanilla extract
Mix all ingredients in a bowl. Add only enough milk to mix easily. Pour into your desired mold (ice cube tray, muffin pan, etc). Refrigerate for several hours.
If you like these, you can even add other flavorings.
HE SAID: Same as her rating.
SHE SAID: Didn't really care for these, needs some tweaking.
 |
| Chocolate cups |
This recipe sounded perfect since we both prefer our chocolate plain, without nuts and gooey stuff. We turned these into Chocolate Cups since we have an ice maker and do not own ice cube trays! The muffin pan was the smallest "mold" we had.
This really was an easy recipe. Just didn't really tickle our fancy. First of all, we're dark chocolate lovers, not milk chocolate lovers. Again, the recipe was so easy, Dukan'd and chocolate...we couldn't resist trying it. We used Xylitol for the candy which of course since you're mixing ingredients without anything warm to melt the Xylitol, it doesn't dissolve. It gave it sort of a "crunchy" texture which was interesting. The recipe was too sweet for us. Also, the candy never really completely hardens even after refrigerating, so it melts fairly quickly and we ended up licking it off the muffin liners. Perhaps we did something wrong! However, it did inspire us to look for some dark chocolate candy recipes and hopefully this weekend we will have time to experiment.
We followed the recipe almost exactly as found on mydukandiet.com with the exception of using silk soy milk instead of regular skimmed milk and no egg yolk.
RECIPE
Makes 5 chocolate cups
Prep Time: 10 minutes
Chill Time: several hours
1 T. unsweetened cacao powder
2 T. silk soy milk (plus a little extra if your mix is dry)
7 T. nonfat powdered milk
3 T. natural sweetener (try less if you prefer less sweet, and maybe a liquid sweetener)
8 drops vanilla extract
Mix all ingredients in a bowl. Add only enough milk to mix easily. Pour into your desired mold (ice cube tray, muffin pan, etc). Refrigerate for several hours.
If you like these, you can even add other flavorings.
Tuesday, August 2, 2011
Exercise Game Review
 |
| EA Active More Workouts Game |
Recently we purchased the EA Active More Workouts game (since there was a used copy available at Game Stop) for the game console...to have a different workout available. After putting together a custom cardio workout, we definitely think Zumba is better (and fun too). We seem to have gotten a better workout, well we start working up a sweat sooner and end up dripping in sweat by the end of the workout.
EA Active More Workouts, while it does have some sprinting and jogging exercises, seems to be lower impact. However, it is a nice change. We're thinking about doing 10 minutes of EA Active to warm up, them moving on to do 20+ minutes of Zumba.
In any case, for those who do not want to dish out money for a gym membership, have a game console and enjoy the convenience of working out when YOU want to, game console exercise games can provide a great workout.
Dukan Breakfast Sandwich
RECIPE RATING:
HE SAID: It's ok, but a little heavy for me.
SHE SAID: Yum, just right!
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!
HE SAID: It's ok, but a little heavy for me.
SHE SAID: Yum, just right!
 |
| Breakfast sandwich |
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!
Monday, August 1, 2011
Dukan Diary Entry #3
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| Virgin Li Hing Margarita and Beer |
The female half considered having just water and a lemon, but decided to splurge and have a virgin Li Hing Mui Margarita. It was soooo good. The virgin margarita was made with a small amount of li hing powder in place of salt on the rim of your glass. They also put a small amount of li hing powder in the margarita.
So, there's another reason for our weight gain....drinks on Friday!
Being good and Dukan-ing full time on Sunday paid off, we lost a pound and looking forward to being good and hopefully losing at least a pound or two this week!
Altogether the female half of this couple has lost a little over 5 pounds since starting Dukan (we are half way through our Cruise Phase, we'll be on Cruise for a total of 69 days). The male half has lost 2 pounds which is good for him. He didn't have a lot of body fat to lost, but since his family (like mine) has a history of heart and cholesterol problems, he wanted to lose body fat.
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