It was another week of simple eating...not too many sauces, very little cheating and a 2 pound loss gain for the female half of this couple. Awesome! The male half of this couple is doing well too...maintaining his weight and eating healthy (but added whole grain carbs, etc).
We both miss our fabulous Dukan meals and are considering having those one or two nights per week, then sticking to simple Dukan foods for the rest of the week. The female half still wants to lose around 5 pounds, then see what her body's looking like and what her body fat percentage is at that time. If she needs to lose more, 2-3 pounds will be the next target.
The other day we had brunch with our friends and the female half ate a couple pieces of bacon before thinking about cutting the fat off...the fat made her stomach upset. First time! We also just discovered there are nonfat fraps at Starbucks...but they still are loaded with sugar. We're not Starbucks people, but it used to be our treat while traveling. Maybe after we reach our goal weight it can be part of our celebration meal.
Looking forward to dropping another dress size and keeping it off!
Monday, August 29, 2011
Dukan Lemon Oat Bran Muffins
These are our new favorite muffins! The orange is great and so is the key lime favor but these are even better! Our family liked them too!
We used the same recipe we've been using for our oat bran muffins, just substituted the orange creme yogurt for nonfat lemon chiffon yogurt and the orange extract for lemon extract. These are tasty.
The orange, key lime and lemon muffins look the same...although you could add food coloring if you wish.
We used the same recipe we've been using for our oat bran muffins, just substituted the orange creme yogurt for nonfat lemon chiffon yogurt and the orange extract for lemon extract. These are tasty.
The orange, key lime and lemon muffins look the same...although you could add food coloring if you wish.
Friday, August 26, 2011
Sesame Miso Dressing
RECIPE RATING:
WE SAID: Loved it!
This probably shouldn't be eaten during the Cruise Phase of the Dukan Diet, but since we use dressing sparingly, we did and we both loved it! We loved it so much we were ready to make a whole jar of it to keep. Sorry, we don't have a pic of this since we weren't sure we would post it.
It does have some sugar in it, but the dressing is strong enough that you really don't need a lot on your salad. We drizzled this dressing on our salad this past weekend, but it would be a great marinade too. This recipe only makes enough for two small salads.
2 T. sesame powder
1 T. miso paste (low sodium)
1 T. natural sweetener
1 T. rice wine vinegar
1 T. water
Mix all ingredients, chill and drizzle on your salads or use as a marinade. A little bit of sake would probably be nice in there too.
WE SAID: Loved it!
This probably shouldn't be eaten during the Cruise Phase of the Dukan Diet, but since we use dressing sparingly, we did and we both loved it! We loved it so much we were ready to make a whole jar of it to keep. Sorry, we don't have a pic of this since we weren't sure we would post it.
It does have some sugar in it, but the dressing is strong enough that you really don't need a lot on your salad. We drizzled this dressing on our salad this past weekend, but it would be a great marinade too. This recipe only makes enough for two small salads.
2 T. sesame powder
1 T. miso paste (low sodium)
1 T. natural sweetener
1 T. rice wine vinegar
1 T. water
Mix all ingredients, chill and drizzle on your salads or use as a marinade. A little bit of sake would probably be nice in there too.
Sunday, August 21, 2011
Dukan Pollo in Potacchio
RECIPE RATING:
HE SAID: Very good.
SHE SAID: Great, but not the same as Cafe VII 1/2's! Tasted better the second day.
This is one of our favorite dishes at a local Italian restaurant. It is so flavorful, but not overpowering. Of course, the owner makes it with the skin on, fat still on and served with a lot of mashed potatoes. It's pretty much a Dukan recipe if you switch out the chicken thighs for tenderloins, but we decided to treat ourselves to some skinless, boneless thighs with the fat removed. Boy, did we remove a lot of fat...yuck!
The last time we tried making Pollo in Potacchio was in our crock pot and while it was delicious and made for a great crock pot lasagna the day after, it wasn't quite like Cafe VIII 1/2's. So, we decided to give it another try but on the stove this time.
RECIPE:
Serves 2, plus one day leftovers
Prep Time: 30 minutes (because we removed the fat off the thighs)
Cook Time: 1 hour
1 small red onion, chopped
2 cloves garlic, chopped
8 boneless skinless chicken thighs (fat removed)
1 medium jalapeno, seeds removed and chopped
salt and pepper to taste
1 can tomato paste
1 c. dry white wine (next time we will go with 1/2 c., 1 c. was too much)
1 T. dried rosemary
1 c. low sodium chicken broth
Saute onions and garlic for about 5 minutes (spray your pot with a little bit of olive oil spray). Add chicken, jalapeno, salt and pepper and brown chicken on all sides. Mix tomato paste with wine and add to pot. Bring to a boil. Cover, reduce heat and simmer for 30 minutes. Add chicken broth and rosemary. Simmer for 10 minutes or more (reduce by 1/4).
We had these with grilled asparagus spears. Enjoy!
HE SAID: Very good.
SHE SAID: Great, but not the same as Cafe VII 1/2's! Tasted better the second day.
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| Pollo in Potaccio - we were so hungry we forgot to take a photo before we ate! |
The last time we tried making Pollo in Potacchio was in our crock pot and while it was delicious and made for a great crock pot lasagna the day after, it wasn't quite like Cafe VIII 1/2's. So, we decided to give it another try but on the stove this time.
RECIPE:
Serves 2, plus one day leftovers
Prep Time: 30 minutes (because we removed the fat off the thighs)
Cook Time: 1 hour
1 small red onion, chopped
2 cloves garlic, chopped
8 boneless skinless chicken thighs (fat removed)
1 medium jalapeno, seeds removed and chopped
salt and pepper to taste
1 can tomato paste
1 c. dry white wine (next time we will go with 1/2 c., 1 c. was too much)
1 T. dried rosemary
1 c. low sodium chicken broth
Saute onions and garlic for about 5 minutes (spray your pot with a little bit of olive oil spray). Add chicken, jalapeno, salt and pepper and brown chicken on all sides. Mix tomato paste with wine and add to pot. Bring to a boil. Cover, reduce heat and simmer for 30 minutes. Add chicken broth and rosemary. Simmer for 10 minutes or more (reduce by 1/4).
We had these with grilled asparagus spears. Enjoy!
Saturday, August 20, 2011
Dukan Diary Entry #7
Well, just as we suspected, the weight loss at the beginning of the week must have been from the asparagus because we're back to the same weight we were last Saturday. Decided the female half of this couple needed to do a mini attack phase. We also noticed other Dukan bloggers including Vicki C. and Little Miss Contrary have all done really well eating simple, low fat foods and have stuck to the approved Dukan food lists.
This weekend it's been mostly fat free turkey hot dogs, hard boiled eggs, oat bran muffins, non-fat Yoplait yogurt, plain chicken strips and a limited amount of Jell-o Sugar Free Chocolate Mousse Tempatations. Crossing our fingers in a day or two we'll see a couple pounds shed. We have a little less than a month left on the Cruise phase, but if we don't lose at least 5-8 pounds by then, we may stay on Cruise until we do.
This weekend it's been mostly fat free turkey hot dogs, hard boiled eggs, oat bran muffins, non-fat Yoplait yogurt, plain chicken strips and a limited amount of Jell-o Sugar Free Chocolate Mousse Tempatations. Crossing our fingers in a day or two we'll see a couple pounds shed. We have a little less than a month left on the Cruise phase, but if we don't lose at least 5-8 pounds by then, we may stay on Cruise until we do.
Dukan Miso Pork
RECIPE RATING:
HE SAID: Good.
SHE SAID: Tasty.
We decided to try another recipe from japanfoodaddict.com since we had some pork chop loins leftover from the other night and we have a tub of miso paste in the fridge. We probably should save the miso recipes for Consolidation though.
We pretty much followed this recipe exact except we ran out of green onions. We both found it to be tasty, yet not too salty. We only had 1/2 a pound of pork left, so this wasn't quite enough for the two of us...it's a good thing we were making twice baked potatoes for the male half of this couple!
This marinade can also be used for fish, beef, chicken and we're sure on veggies. With a little tweaking, the marinade would probably make a nice miso salad dressing.
RECIPE:
Serves 1 on protein only days or 2 on protein/veggie days
1/2 lb. pork chop loin (fat removed) or any lean pork
Marinade:
1 garlic clove, crushed
1 green onion (chopped into 2" pieces)
2 t. shoyu (soy sauce)
1 T. sake
2 t. sugar
2 T. miso paste (we used no MSG added)
2 t. mirin
1/4 t. sesame oil (optional)
Mix marinade ingredients together. Cut pork into 1" pieces or slices, place into a baggie, pour marinade in and refrigerate for at least 30 minutes. Spray your pan with a small bit of olive oil spray and fry pork over high heat for approx 5 minutes or until cooked. This dish can be grilled also.
HE SAID: Good.
SHE SAID: Tasty.
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| Miso Pork |
We pretty much followed this recipe exact except we ran out of green onions. We both found it to be tasty, yet not too salty. We only had 1/2 a pound of pork left, so this wasn't quite enough for the two of us...it's a good thing we were making twice baked potatoes for the male half of this couple!
This marinade can also be used for fish, beef, chicken and we're sure on veggies. With a little tweaking, the marinade would probably make a nice miso salad dressing.
RECIPE:
Serves 1 on protein only days or 2 on protein/veggie days
1/2 lb. pork chop loin (fat removed) or any lean pork
Marinade:
1 garlic clove, crushed
1 green onion (chopped into 2" pieces)
2 t. shoyu (soy sauce)
1 T. sake
2 t. sugar
2 T. miso paste (we used no MSG added)
2 t. mirin
1/4 t. sesame oil (optional)
Mix marinade ingredients together. Cut pork into 1" pieces or slices, place into a baggie, pour marinade in and refrigerate for at least 30 minutes. Spray your pan with a small bit of olive oil spray and fry pork over high heat for approx 5 minutes or until cooked. This dish can be grilled also.
Thursday, August 18, 2011
Twice Baked Potatoes (Low Fat version)
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| Low Fat Twice Baked Potatoes |
He didn't want bacon, so we omitted that. We forgot to add the green onions, so these look plain, but he loved them. We weren't sure they would come out because we only have Silk Vanilla Milk but it actually made the mashed potatoes good and interesting.
When we first read the recipe, it sounded like a lot of work, but once you start making them, they really are simple. We chose the microwave/baking version to save time.
RECIPE:
Serves 2
Prep/Cook Time: 35-38 minutes
2 russet potatoes (scrubbed and dried)
kosher salt
olive oil
1/4 c. fat free sour cream
1/4 c. Silk Vanilla milk or regular non-fat milk
1 T. butter, softened
1/2 T. non-fat half-and-half
shredded fat free cheddar cheese (or whichever type you like)
Can add bacon bits (we usually bake our bacon)
salt and pepper to taste
Rub cleaned potatoes with olive oil (not soaking) then sprinkle with kosher salt. Place potatoes on a microwavable plate and cook in microwave for 10 minutes on high. Finish off potatoes in the oven at 400 degrees Fahrenheit for another 10 minutes or until potatoes are cooked. Allow potatoes to cool to the touch. We cut our potatoes in half once they cooled, then scooped out potato leaving approximately 1/4" left in the potato skin. Place scooped out potato into a bowl, add sour cream, milk, butter, and cream, then mash potatoes. Season with salt and pepper. Scoop mashed potato mix into potato skins, sprinkle fat free cheese on potatoes and bake for an additional 15-18 minutes at 350 degrees Fahrenheit.
Enjoy!
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