Karlie Cox - The Dukan Protein Diet Recipes: 101 Delicious Dukan Protein Diet Friendly Recipes

Ingredients 6 tablespoons of oat bran 2 eggs 5 tablespoons of zero/non fat yogurt 1 teaspoon of baking powder and cinnamon (I heaped the teaspoon of cinnamon) Sweetener to taste - I used 1/4 cup Splenda and a cap full of vanilla Method 1. Mix all the dry ingredients in a bowl. 2. Add the yogurt and eggs and whisk until smooth. 3. 4. 4.

Divide the mixture equally between 6 paper muffin cases in a muffin tray. 5. Bake in a preheated oven at 350 degrees F for 15 to 18 minutes.

Preheat oven to 350 cup Oat bran (12 Tbls) 6 Tbls Wheat bran cup Goji Berries (12 Tbls) 1 cup FF Plain Yogurt 6 tsp Baking Powder 4 large eggs separated 3/4 cup Splenda 1 Tbls vanilla flavouring (or use lemon,mango or any other fragrant essence) Lemon flavouring is very good as well and I put in a bit more than 1 Tbls. Beat ingredients together except for the egg whites. Beat egg whites until fluffy and a bit stiff and fold into the beaten mixture.

Immediately put into muffin cups that you have placed cupcake liners but best in silicon muffin tins Bake for 16 mins at 350. It will make 12 muffins Freeze when cool and reheat as needed

Ingredients 2 cups skim milk (approx. 400ml) 3 tbsp cocoa powder (reduced fat - sugar free, I use a 10% fat one) *you can also use 2 tbsp of cocoa and 1 tbsp of instant coffee* sweetener to taste - I usually use 3-4 tbsp 2 tbsp corn flour *you can increase or decrease this in order to adjust the texture* 4 tbsp water pinch of salt 1 tsp cinnamon, vanilla or flavoring of your preference Preparation Warm up the milk in a pot on medium heat and add the cocoa powder while stirring until there are no lumps. *a whisk works best for stirring* Add the salt and sweetener and keep stirring. In a small cup/bowl mix the corn flower and the water and then add it to the pot along with the flavoring of your choice. The mix will start to thicken as soon as the corn flour is added so keep stirring under low heat for 2 more minutes to avoid lumps forming.

Remove from heat and leave to cool. When the mix has cooled pour to serving bowls and then put in the refrigerator
PERUVIAN GREEN SAUCE Ingredients - 2-3 Cloves of Garlic - 2 Green Onions - 1/2 Cup of Fat Free Sour Cream - 1/2 Bunch of Cilantro - Chicken Stock (enough to blend) - Salt, Pepper, Onion Powder, Chili Powder - Fat Free Plain Yogurt (amount varies) - Lettuce (optional) Directions 1. Chop up all ingredients, season and put enough chicken stock to blend in a blender. Taste to see if additional seasoning is needed. 2. 3. 3.

Refrigerate for an hour before serving with your favorite protein or vegetables.

Ingredients: 1 whole fish (for best results use non-oily fish like bream) ginger, julienned spring onion, chopped up cherry tomatoes, sliced in 2 shitaki mushrooms, sliced Rub fish with salt and sprinkle pepper. Place fish on dish, slit 3 slits on each side of fish, stuff with ginger and spring onion. Also stuff belly of fish. Add tomatoes, shitaki and rest of spring onion on top. Sprinkle a dash of light soy, a dash of Chinese cooking wine and a few drops of sesame oil.

Place in steamer or wok over boiled water (use a metal stand) and cover. Depending on size of fish it should take 10-20 min

4 Eggs separated 1/4 tsp Cream of tartar 1.23ml 1 Tbsp Splenda 15ml 4 oz FF Cream Cheese 112g 4 Tbsp Oat bran 60ml 2 tsp water 10ml 1 tsp White vinegar 5ml 1 tsp Onion powder 5ml 1 tsp Butter Buds Sprinkles 5ml Separate eggs. To the yolks add cream cheese, bran, water, vinegar, onion powder, and Butter Buds; mix together. To the egg whites add the cream of tartar and Splenda. Beat whites on high until stiff. Then with the same beaters, beat the egg yolk mixture until well blended.

Pour yolk mix over whites and gently fold together. Spoon onto cookie sheet in piles of how big you want your buns to be. you can use a Silpat on your sheets. Other wise use foil with oil spray. Bake at 300 degrees for 30 minutes.

Ingredients * 8 tbspn oat bran * 8 tbspn wheat bran * 4 tbspn wheat germ * 10 tbspn skim milk powder * 1 tspn baking powder * 1 tspn salt * 2 pkts quick fast yeast (8g per packet) * 1 tbspn no fat plain yoghurt * 4 tbspn fromage frais or philidelphia extra light cheese * 3 eggs * 4 or 5 tbspn warm water Method Use 2 bowls. Ingredients * 8 tbspn oat bran * 8 tbspn wheat bran * 4 tbspn wheat germ * 10 tbspn skim milk powder * 1 tspn baking powder * 1 tspn salt * 2 pkts quick fast yeast (8g per packet) * 1 tbspn no fat plain yoghurt * 4 tbspn fromage frais or philidelphia extra light cheese * 3 eggs * 4 or 5 tbspn warm water Method Use 2 bowls.

In the first bowl mix the yeast, water and philidelphia cream cheese and give a good whisk. Mix all the other ingredients together in a larger bowl. Add the yeast mixture to the other ingredients and whisk well. Pour mixture into a loaf tin (I line mine with baking paper) and cook in a hot oven (200 degrees celcius) for 10 minutes. Reduce temperature to 180 degrees and cook for a further 20 minutes.

These versatile sugar-free and low-carb muffins can be the basis for many variations, including low carb blueberry or apricot muffins.

I also use a pan like this (it's like a deep muffin-top pan) to make rolls that I can split and toast or use for sandwiches. Ingredients: 2 cups almond flour (almond meal) 2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup (1 stick) butter, melted 4 eggs 1/3 cup water Sweetener to taste -- about 1/3 cup usually works well -- liquid preferred Preparation: 1) Preheat oven to 350 F. 2) Butter a muffin tin. You can really do it with any size, but I'm basing the recipe on a 12-muffin tin. 3) Mix dry ingredients together well. 5) Put in muffin tins (about 1/2 to 2/3 full) and bake for about 15 minutes. 5) Put in muffin tins (about 1/2 to 2/3 full) and bake for about 15 minutes.

Variations: Add 1 cup fresh or frozen blueberries for blueberry muffins. For apricot muffins, take a teaspoon of sugar-free apricot jam on each muffin and push it in slightly (it will sink more during baking). Nutritional Information: Each of 12 muffins has 1.5 grams effective carbohydrate plus 2 grams fiber, 6 grams protein, and 185 calories.

1kg thighs and drumsticks skinned 1 onion 1 butternut squash 4 cloves garlic 1 inch piece ginger 3 green chillies 2 tsp gar am masala 1 tsp turmeric 1tsp chilli powder 1 tin chopped tomatoes 4/5 tbs f/f natural yogurt Dry fry onion and then add chillies. Meanwhile mix Ginger, garlic, dry spices together and rub over chicken to leave for a while. Add chicken portions with dry spices ets to pan and cook on both sides for 10 to 15 mins.

Add tomtoes and simmer for another few minutes. Cube Butternut squash and lay half of it in bottom of casserole dish. Put chicken mixture from pan on top and then remaining squash on top and between pieces. Casserole at 180 degrees for about 1 and a half hours. Remove chicken from dish. Pour sauce that's left which will quite mushy butternut squash creating thick sauce into pan, add yogurt and half of coriander bringing up to heat again and pour over chicken on serving plates.

Decorate with fresh coriander.

Ingredients: 1/2 gallon milk* 1 cup plain yogurt with active cultures (check the ingredient list! look for "live" or "active" cultures - there are actually yogurts out there that don't have cultures!) * 1/2 cup powdered milk (non-instant) if using 2% or lower milk or ultra pasteurized milk Directions: 1. Pour milk into Crock-pot. 2. Cover, turn on high and let the milk heat to almost boiling. 3. 3.