This weekend we actually gained a pound. Last week's weight loss went up to 3 pounds! However, last night we went to a local birthday party and most of the attendees are big eaters who aren't watching their fat intake.
The birthday buffet consisted of white rice, potato salad with a lot of mayonnaise, chow mein noodles, teriyaki chicken, teriyaki spare ribs (very fatty) and Maui hot dogs....yikes. We avoided the first three dishes, ate a lot of teri chicken, ate around the fat of the ribs and had a hot dog so we wouldn't starve the rest of the evening.
Also had a couple spoonfuls of mint chocolate chip ice cream, one of our favorites and poor, it turned into one pound gained today. Yikes! No more cheating! Today we were good, Dukan meals all the way, salad with our lunch, had our 2 T. of oat bran and Zumba'd for 45 minutes.
Wow, what some fatty meat, sugary teri sauce and a couple of spoons of ice cream can do to you!
Sunday, July 31, 2011
Dukan Creamy Chipotle Pork Tenderloin
RECIPE RATING:
HE SAID: Very good.
SHE SAID: Yum!
Last weekend we made a fabulous Dukan Spicy Turkey Taco Casserole and had several leftover chipotle peppers from our can of chipotles in adobo sauce. So we decided to make a Creamy Chipotle Pork Tenderloin to use up some chipotles. Mmm. We're looking forward to having the leftovers over a salad tomorrow.
If you have sensitive skin, wear gloves while working with spicy peppers. If you don't like hot food but still enjoy the smokey flavor of chipotles, use less and remove as many seeds as you can.
RECIPE:
Serves 4 (or 2 with leftovers)
Prep Time: 10 minutes
Cook Time: 10-15 minutes
1 pork tenderloin, remove excess fat and cut into 1/4 inch medallions
2 chipotle in adobo sauce, sliced finely
2 t. adobo sauce from can of chipotles
1/4 c. fresh lime juice
lime zest of one half of a lime
2 t. red wine vinegar
1/4 c. dry white wine
5 garlic cloves, minced
1 t. ground cumin
1 t. kosher salt
black pepper
1/8 c. honey or sugar free maple syrup
1/4 c. non-fat half-and-half
1 c. fat free sour cream
Mix chipotle, adobo sauce, lime juice, zest, red wine vinegar, wine, garlic, cumin and kosher salt. Season pork medallions with salt and pepper and pan fry in little bit of the chipotle sauce. You don't want to use too much sauce since you want the pork to brown. Don't overcook the pork, usually around 3 minutes per side should work, be sure the meat isn't pink anymore. Remove pork medallions from pan and reduce heat. Once the heat of the pan has dropped, slowly stir in the half-and-half, then the sour cream, then the honey or syrup.
Enjoy!
HE SAID: Very good.
SHE SAID: Yum!
 |
| Creamy Chipotle Pork Medallions |
If you have sensitive skin, wear gloves while working with spicy peppers. If you don't like hot food but still enjoy the smokey flavor of chipotles, use less and remove as many seeds as you can.
RECIPE:
Serves 4 (or 2 with leftovers)
Prep Time: 10 minutes
Cook Time: 10-15 minutes
1 pork tenderloin, remove excess fat and cut into 1/4 inch medallions
2 chipotle in adobo sauce, sliced finely
2 t. adobo sauce from can of chipotles
1/4 c. fresh lime juice
lime zest of one half of a lime
2 t. red wine vinegar
1/4 c. dry white wine
5 garlic cloves, minced
1 t. ground cumin
1 t. kosher salt
black pepper
1/8 c. honey or sugar free maple syrup
1/4 c. non-fat half-and-half
1 c. fat free sour cream
Mix chipotle, adobo sauce, lime juice, zest, red wine vinegar, wine, garlic, cumin and kosher salt. Season pork medallions with salt and pepper and pan fry in little bit of the chipotle sauce. You don't want to use too much sauce since you want the pork to brown. Don't overcook the pork, usually around 3 minutes per side should work, be sure the meat isn't pink anymore. Remove pork medallions from pan and reduce heat. Once the heat of the pan has dropped, slowly stir in the half-and-half, then the sour cream, then the honey or syrup.
Enjoy!
Friday, July 29, 2011
Dukan Spicy Turkey Taco Casserole
RECIPE RATING:
HE SAID: Very good and spicy!
SHE SAID: This was very tasty, we're having this again!
We normally aren't casserole people. It's too much food for the two of us. However, since starting Dukan, we've been eating more since we are no longer eating carbs. Thought we'd give this a try. It looked and sounded great. Of course, we got the recipe off Dukanitout.com's site. Changed it just a little and we're looking forward to trying this again using different veggies, etc.
We're not in the Consolidation Phase yet, so we replaced the zucchini with Japanese mushrooms. Wish we could have used olives!
RECIPE:
Serves 4 (or two with leftovers)
Prep Time: 10-15 minutes
Bake Time: 20 minutes at 350 degrees Fahrenheit
1 lb. ground turkey
1/2 small red onion, diced
1/2 red bell pepper, diced
1 jalapeno, seeded and diced
1 package Japanese mushrooms (or mushrooms of your choice)
2-4 chipotle peppers (diced) and 2 t. adobo sauce from the peppers
3/4 c. egg whites
1 packet spicy taco seasoning (for less spice, use the regular taco sauce)
3 T. fat free cream cheese
2 T. fat free greek yogurt
1/2 c. fat free sharp cheddar or Mexican blend, shredded
1/2 c. cilantro, chopped
1/2 c. fat free sour cream
salt and pepper to taste
Brown bell pepper, jalapeno and onion. Cook for approximately 5 minutes, then add mushrooms and cook until done. Add turkey, taco seasoning and chipotles and cook for approximately 5 more minutes. Drain meat mixture and stir in adobo sauce, salt and pepper. Pour mixture into a foil lined pan (9x13 is too large, we recommend something smaller or your pie will be flat). Spread mixture evenly in pan. Mix cream cheese until smooth, then whisk in the eggs and yogurt. Pour egg mixture over meat mixture evenly. Sprinkle with cheddar. Bake for 20 minutes at 350 degrees Fahrenheit. Garnish with cilantro and fat free sour cream.
There are so many possible variations of this dish! Cuban style, italian, maybe we'll even try it with our chunky chili recipe!
Enjoy, we sure did!
HE SAID: Very good and spicy!
SHE SAID: This was very tasty, we're having this again!
 |
| Spicy Turkey Taco Casserole |
We're not in the Consolidation Phase yet, so we replaced the zucchini with Japanese mushrooms. Wish we could have used olives!
RECIPE:
Serves 4 (or two with leftovers)
Prep Time: 10-15 minutes
Bake Time: 20 minutes at 350 degrees Fahrenheit
1 lb. ground turkey
1/2 small red onion, diced
1/2 red bell pepper, diced
1 jalapeno, seeded and diced
1 package Japanese mushrooms (or mushrooms of your choice)
2-4 chipotle peppers (diced) and 2 t. adobo sauce from the peppers
3/4 c. egg whites
1 packet spicy taco seasoning (for less spice, use the regular taco sauce)
3 T. fat free cream cheese
2 T. fat free greek yogurt
1/2 c. fat free sharp cheddar or Mexican blend, shredded
1/2 c. cilantro, chopped
1/2 c. fat free sour cream
salt and pepper to taste
Brown bell pepper, jalapeno and onion. Cook for approximately 5 minutes, then add mushrooms and cook until done. Add turkey, taco seasoning and chipotles and cook for approximately 5 more minutes. Drain meat mixture and stir in adobo sauce, salt and pepper. Pour mixture into a foil lined pan (9x13 is too large, we recommend something smaller or your pie will be flat). Spread mixture evenly in pan. Mix cream cheese until smooth, then whisk in the eggs and yogurt. Pour egg mixture over meat mixture evenly. Sprinkle with cheddar. Bake for 20 minutes at 350 degrees Fahrenheit. Garnish with cilantro and fat free sour cream.
There are so many possible variations of this dish! Cuban style, italian, maybe we'll even try it with our chunky chili recipe!
Enjoy, we sure did!
Thursday, July 28, 2011
Our Dukan Diary
Since June of this year we've read several online Dukan Diaries. Very helpful as far as diet information, recipe ideas and the ups and downs these dieters had. We read one online diary and felt really bad for the woman since she kept giving up after a couple of days. We must admit, the Attack Phase is a challenge, especially when you can't cook every night. The Cruise Phase is also a challenge for the first week or two, but after you get into the swing of things, it's really great!
We are currently on day 31 of our Dukan Diet. So far we've lost 5 pounds on Dukan...just past our Attack Phase goal and not quite where we'd like to be. However, we've both definitely lost body fat which is great! Our body fat is now in the average range...well, the upper end of the average spread. Eventually we would like to be either at the lower end of average or the upper end of athletic which falls just under average.
As far as weight goes, the female half of this couple set out to lose 20 pounds on Dukan which would bring her to the bottom of the height/weight chart average for her height and weight. If we can only make it 15 pounds loss and keep it off with a lower body fat percentage, we will be happy.
We are looking forward to our celebration meals which will come mid-September (we're supposed to be on Cruise for 69 days). If we are not near the 15 pound goal and lower body fat, we will continue Cruise and possible throw in an Attack Phase.
Why haven't we lost more weight? There have been a few "cheats" when we've eaten out where there weren't any low fat choices. It's amazing how many restaurants in Hawaii have 90% fatty foods on their menus! Also, when cooking, we probably aren't being careful enough as far as choosing ingredients. We try our hardest, but our fat free selection isn't that great in Hawaii and we're watching our spending too.
Will post another update on our weight loss and body fat percentage progress!
We are currently on day 31 of our Dukan Diet. So far we've lost 5 pounds on Dukan...just past our Attack Phase goal and not quite where we'd like to be. However, we've both definitely lost body fat which is great! Our body fat is now in the average range...well, the upper end of the average spread. Eventually we would like to be either at the lower end of average or the upper end of athletic which falls just under average.
As far as weight goes, the female half of this couple set out to lose 20 pounds on Dukan which would bring her to the bottom of the height/weight chart average for her height and weight. If we can only make it 15 pounds loss and keep it off with a lower body fat percentage, we will be happy.
We are looking forward to our celebration meals which will come mid-September (we're supposed to be on Cruise for 69 days). If we are not near the 15 pound goal and lower body fat, we will continue Cruise and possible throw in an Attack Phase.
Why haven't we lost more weight? There have been a few "cheats" when we've eaten out where there weren't any low fat choices. It's amazing how many restaurants in Hawaii have 90% fatty foods on their menus! Also, when cooking, we probably aren't being careful enough as far as choosing ingredients. We try our hardest, but our fat free selection isn't that great in Hawaii and we're watching our spending too.
Will post another update on our weight loss and body fat percentage progress!
Dukan Spaghetti Carbonara
RECIPE RATING:
HE SAID: Good.
SHE SAID: Very good!
Came across this recipe on Dukanitout.com's website, it looked and sounded so yummy. We've never had Spaghetti Carbonara since we both have our favorites as far at Italian food and we tend to stick to our favorites.
This was actually really good. We would probably crisp the bacon more next time and probably add more non-fat half-and-half - it was still a bit dry for us. Also, we love garlic-y pasta dishes, so more garlic next time too!
We followed Dukanitout's recipe pretty much to a tee.
RECIPE
Serves 2
Prep Time: less than 10 minutes
Cook Time: about 10 minutes
2 packages House Brand Tofu Shirataki Spaghetti noodles
6 ounces turkey bacon (cut into small pieces, like bacon bits)
1 small red onion, diced
2 cloves garlic, minced
1/4 c. dry white wine
4 egg yolks
2 T. Parmesan cheese, grated
1/4 c. non-fat half-and-half
salt and pepper to taste
Boil noodles in water with salt for approximately 5 minutes. Cook bacon and remove from skillet. In the meantime, prepare all other ingredients since this cooks really quickly. Cook onion for about 5 minutes or until soft in a small amount of non-fat non-stick spray. Add garlic at the last minute. Deglaze pan with wine (be sure the heat isn't too hot or the wine will evaporate). Cook wine until reduced by half. Return bacon to the pan and add noodles. Add egg yolks and half-and-half and constantly toss over medium heat until egg is cooked. Remove from heat, add cheese, salt and pepper and serve.
Enjoy!
HE SAID: Good.
SHE SAID: Very good!
 |
| Spaghetti Carbonara |
This was actually really good. We would probably crisp the bacon more next time and probably add more non-fat half-and-half - it was still a bit dry for us. Also, we love garlic-y pasta dishes, so more garlic next time too!
We followed Dukanitout's recipe pretty much to a tee.
RECIPE
Serves 2
Prep Time: less than 10 minutes
Cook Time: about 10 minutes
2 packages House Brand Tofu Shirataki Spaghetti noodles
6 ounces turkey bacon (cut into small pieces, like bacon bits)
1 small red onion, diced
2 cloves garlic, minced
1/4 c. dry white wine
4 egg yolks
2 T. Parmesan cheese, grated
1/4 c. non-fat half-and-half
salt and pepper to taste
Boil noodles in water with salt for approximately 5 minutes. Cook bacon and remove from skillet. In the meantime, prepare all other ingredients since this cooks really quickly. Cook onion for about 5 minutes or until soft in a small amount of non-fat non-stick spray. Add garlic at the last minute. Deglaze pan with wine (be sure the heat isn't too hot or the wine will evaporate). Cook wine until reduced by half. Return bacon to the pan and add noodles. Add egg yolks and half-and-half and constantly toss over medium heat until egg is cooked. Remove from heat, add cheese, salt and pepper and serve.
Enjoy!
Wednesday, July 27, 2011
Dukan and our Crock Pot (Slow Cooker)
We miss cooking with our crock pot. The crock pot makes meats and fish so moist. Life got busy and we started the Dukan diet, so the crock pot has been stashed away in the cabinet.
Today we decided we should try some of our crock pot posts Dukan'd and some of the "try these recipes" Dukan'd. So, not sure when we can work this into our schedule, but we are hoping to make our Creamy Tomato and Artichoke pasta as a Dukan recipe.
We loved the recipe as a regular fatty recipe using heavy whipping cream and yummy pasta. This time we will use non-fat half-and-half and House Brand Tofu Shirataki noodles. Whether the recipe is a success or a flop, we will post the recipe because you may be able to improve on our recipe!
Today we decided we should try some of our crock pot posts Dukan'd and some of the "try these recipes" Dukan'd. So, not sure when we can work this into our schedule, but we are hoping to make our Creamy Tomato and Artichoke pasta as a Dukan recipe.
We loved the recipe as a regular fatty recipe using heavy whipping cream and yummy pasta. This time we will use non-fat half-and-half and House Brand Tofu Shirataki noodles. Whether the recipe is a success or a flop, we will post the recipe because you may be able to improve on our recipe!
Dukan Chicken Fettuccine Alfredo for two
RECIPE RATING:
HE SAID: It's ok, not a fan though.
SHE SAID: Tastes great with the garlic powder, but it's not creamy.
The male half of this couple prefers tomato based sauces, but after a few tomato based sauces he enjoys a change up. He used to not really want to eat white sauces because they contained too much fat. Dukanitout.com posted a Fettucine Alfredo recipe and we decided to try it out with our left over Costco Rotisserie chicken. On your Protein Veggie days, add some mushrooms!
We omitted the parsley since we could only find large bunches in Chinatown and they are too expensive in the regular markets. Something went wrong, we thought we followed the cooking instructions to a tee, but ours did not come out creamy at all. It was pretty watery. We even made an additional small amount of corn starch paste and added it to the sauce, but that did not help.
Since we're not alfredo fans, not sure we will try this again...but you never can tell!
RECIPE:
Serves 2
Prep Time: 10 minutes
Cook Time: less than 20 minutes
1 c. chicken stock
1 c. non-fat half-and-half
1 t. corn starch (make a paste out of it, then slowly add to your sauce)
1/2 c. grated Parmesan cheese
1/4. chopped parsley leaves, optional (for garnish)
2 packages House Brean Tofu Shirataki Fettuccine noodles
salt and pepper or red pepper flakes
Boil noodles for five minutes and drain well (add salt to the water), do not rinse. Cook chicken stock in medium sized pan and reduce by half over medium heat. Add half-and-half and simmer for five minutes. Stir in the corn starch paste slowly and cook for two minutes until thick. Add Parmesan cheese and blend in well. Add salt and pepper or red pepper flakes to taste. Add noodles to pan and toss to coat. Serve immediately.
HE SAID: It's ok, not a fan though.
SHE SAID: Tastes great with the garlic powder, but it's not creamy.
We omitted the parsley since we could only find large bunches in Chinatown and they are too expensive in the regular markets. Something went wrong, we thought we followed the cooking instructions to a tee, but ours did not come out creamy at all. It was pretty watery. We even made an additional small amount of corn starch paste and added it to the sauce, but that did not help.
Since we're not alfredo fans, not sure we will try this again...but you never can tell!
RECIPE:
Serves 2
Prep Time: 10 minutes
Cook Time: less than 20 minutes
1 c. chicken stock
1 c. non-fat half-and-half
1 t. corn starch (make a paste out of it, then slowly add to your sauce)
1/2 c. grated Parmesan cheese
1/4. chopped parsley leaves, optional (for garnish)
2 packages House Brean Tofu Shirataki Fettuccine noodles
salt and pepper or red pepper flakes
Boil noodles for five minutes and drain well (add salt to the water), do not rinse. Cook chicken stock in medium sized pan and reduce by half over medium heat. Add half-and-half and simmer for five minutes. Stir in the corn starch paste slowly and cook for two minutes until thick. Add Parmesan cheese and blend in well. Add salt and pepper or red pepper flakes to taste. Add noodles to pan and toss to coat. Serve immediately.
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