Tag Archives: recipe

Dukan 2.0 – Attack Day 3


I had a little scare this morning on the scales….they were the same! A bit of fiddling and adjusting later and they actually read 91.5 🙂 So that’s a loss of 700g since yesterday…1.5kg in total after 2 days of attack 😀 I think for my attack phase I would like to at least get under 90kg (which should hopefully be achievable).

Some exciting news for me…which I didn’t get a chance to write about last night was… I have started back teaching in Australia as a CRT (Casual Relief Teacher) and had my first day yesterday and second today. Yesterday I had a grade 3/4 class all day and today I taught !PE! to grade 1 and grade 2 students. Both days have been so much fun but I am utterly exhausted. Also, I have a very SORE throat either from being sick or using my voice so much…not really sure yet. Do you have any Dukan friendly remedies that can help me with this?? please ^.^?? I am supposed to be covering the teachers for when they are sick, not getting sick myself!

I haven’t been as hungry today, which is awesome…I guess coz I’ve been so busy >.< I’m wondering if I should have a bigger breakfast as I normally eat my porridge at 7am and I am HUNGRY at some point between 9 and 10…or is this normal for you too? It’s just impossible to eat when I’m working as recess isn’t till 11am, or at the school I was at today, it wasn’t till 11:30!

Breakfast: Oat bran porridge with skim milk and 1/2 tsp sweetener

Lunch: ForMe yoghurt, Diet Jelly, 50g Ham & 50g Pastrami

Snack: Diced Chicken Breast

Snack: ForMe Yoghurt

Snack: Cup of tea with a Baked Oat Bran Cookie…..ZOMG winning! I was so content after this ^_^ (ooops I went 1 tbsp of Oatbran over for the day…hope that’s not so bad but I really need the fibre)

Dinner: Most likely will be Stuffed Chicken Breast, Chicken Tenderloin cooked with Dijon Mustard

Drinks: Nearly 2L water and 1 can Diet Coke

Exercise: I was a PE teacher today…so there 😉

I’m going to do some cooking tonight…like every night for the past week >.<…and I saw this recipe for Baked Oat Bran Cookies from Vicki at Dukan Blogging. I can’t wait to give them a try 😀 (I might just sneak one but it will take me a touch over my Oat Bran allowance for today…still Dukan though 😀 )
I will also be making mini quiches (my silicone  muffin tray only makes 6 at a time) and more Moroccan Spiced Turkey Burgers (It’s been a while since I’ve done a decent recipe with photos for you but I promise I will make it soon 🙂 )

I watched some interesting videos about the Dukan Diet here that Little Miss Contrary linked to. She has lots of links to info about the Dukan Diet, you should check them out ^_^

I apologize for the super mega long post today (but I guess it makes up for yesterday 😉 )


OSW: 99   RSW: 93   CW: 91.5 😀


One Pot Savoury Mince Recipe


I had some Heart Smart Beef Mince in the fridge, that was destined to become meatballs…but the thought of rolling them all made my lazy side say meh. So instead I looked around for a savoury mince recipe to cook in the slow cooker, and pinched a few ingredients from this one and that…by the time I got around to cooking it I didn’t have enough time for the slow cooker, just cooked it on the stove top in my favourite casserole dish and it turned out quite yummy.

Here’s the recipe I came up with…

One Pot Savoury Mince Recipe

Makes 3 decent Serves

Suitable for Cruise PV

(sorry about the bad pic…iPhone)


1/2 tsp Oil

500g Heart Smart Beef Mince

1 stick Celery, finely chopped

1 small Onion, finely chopped

1 small Green Capsicum, finely chopped

1 clove Garlic, finely chopped

1 tbsp Soy Sauce

1 tbsp White Vinegar

1 tsp Sweetener

1 tsp Dijon Mustard

1/2 tsp Chilli Powder

1 cup Beef Stock

2 tbsp Tomato Paste

Freshly Cracked Black Pepper

1. Heat the oil in a heavy bottomed pan. Add the beef mince and brown.

2. Empty the beef into a strainer and get most of the excess oil out of the pan.

3. Into the same pan, add the garlic, onion, capsicum and celery. Cook vegetables until softened.

4. Return beef mince to the pan and add all other ingredients.

5. Simmer covered over the lowest heat, stirring occasionally.


  • I let mine cook for about 15 minutes once all the ingredients were in. Just double check that the liquid has not run out…if it looks like it might, add a little bit more. Or, if it looks like there’s too much, leave the lid off and turn the heat up a touch to let it evaporate.
  • As always with a dish like this, use what is already in your cupboard in terms of condiments. Don’t have soy sauce? Use worcestershire instead (I just really need to buy some)
  • You could very well cook this in the slow cooker from step 4 onwards…just pop it on in the morning and leave it on Auto for 6-7 hours.

I would love to know if you give any of my recipes a try….leave me a comment and let me know how they turn out for you 🙂


Meatballs in Tomato Sauce Recipe


Such a yummy recipe! I have made it once before, and as soon as I remembered it, I had to make it again! The ingredients marked with ** are optional. If you are a really strict Dukaneer you would leave them out if you are not as strict and haven’t had any other tolerated foods in a day, you can include them…they add a whole new dimension of flavour!

There are lots of veggies in this recipe, so it is a great one for the whole family!

Meatballs in Tomato Sauce Recipe

Makes 4 Serves
Suitable for Cruise PV


500g Heart Smart Beef Mince
2 cloves Garlic, crushed
2 Eggs
4 tbsp Oat Bran
1 grated Carrot
1 grated Zucchini
1 tbsp Pesto**
50g finely grated Parmesan**

Tomato Sauce
1 tsp Olive Oil
4 slices Bacon (only the good round end part)
250g finely diced Mushrooms
2 tins Diced Tomatoes
1 cup Beef Stock
Freshly Cracked Black Pepper
Fresh Basil (or dried)

To make the Meatballs:

1. Preheat oven to 180 degrees Celsius.

2. Combine all Meatball ingredients in a large bowl and mix well with your hands to combine.

3. Roll tablespoon sized balls and place on a baking dish, evenly spread apart.

4. Bake for 40 minutes, turning half way.

5. Remove from the oven and place on some paper towel.

To make the Tomato Sauce:

1. Once the meatballs are in the oven…Heat the oil in a heavy bottomed pan. Add the onion and gently fry until translucent.

2. Add the Bacon and Mushrooms and fry until cooked.

3. When Onion, Bacon and Mushrooms are cooked, add the tins of Tomatoes, Beef Stock, Pepper and Basil. Bring to a simmer and slowly cook until meatballs are ready.

4. Add Meatballs to the Tomato Sauce and allow to cook over a low heat for a little while longer until sauce reduces. This is not an exact science, it just depends on how it looks in your kitchen.

5. Serve with some fresh basil if you have it.



Tofu Pancakes


If you really don’t feel like an oatbran galette, or have used your Oat Bran quota for the day, try these pancakes, oh so yum!

I found the recipe at minimins, a weight loss forum.

Dukan Tofu Pancake Recipe

Suitable for Cruise PP/PV

Makes 1 decent sized pancake

1 Egg

1 tbsp Skim Milk Powder

2 tbsp Silken Tofu

1 tsp Sweetener

Tiny amount Vanilla Bean Paste (you could use Vanilla Extract)

1. Spray small fry pan with Olive Oil and wipe away excess with paper towel.

2. Whisk Egg in a small bowl using a fork.

3. Add all other ingredients, mashing up Tofu as best you can, mixing well.

4. Cook over a medium heat in fry pan until bubbles appear. Flip.

5. Cook for a few moments on the other side.

6. Enjoy!

  • I didn’t serve it with anything extra, as it was super yummy by itself!


Breakfast Sausage Recipe


Something that I used to looove to eat, sadly, was McDonalds Sausage McMuffins. I did some research on the net to try and get a recipe that would imitate the sausage (my fave part).

Apparently the recipe is called Breakfast Sausage, and I found a recipe for it at Homesick Texan. I loved looking around this blog and seeing all of the gorgeous pictures (food porn 😛 ). I saw a couple of other things that I would like to try and cook Dukan style. Do you see anything you like?

I halved the recipe quantities to make some for my lunch today, and no doubt breakfast tomorrow!

(Pork is not allowed on Attack….so sorry all you Attack-ers out there! Not long to wait though 🙂 )

Breakfast Sausage Recipe

Suitable for Cruise PP/PV

Makes 8 small sausage patties

500g Heart Smart Pork Mince

1/2 tablespoon of sage

1 teaspoon of marjoram

1 teaspoon of thyme

1 teaspoons of chilli flakes (all seeds painstakingly removed – didn’t want them too hot)

1/4 teaspoon of cayenne pepper

1/2 teaspoon of sweetener

1/4 teaspoon of salt

1/4 teaspoon of black pepper

1. Mix all ingredients together very well…you will have to use your hand for the best result.

2. Spray a non-stick pan with Olive Oil and wipe away excess with paper towel.

3. Form mince into patties and fry on each side.

4. Place cooked patties onto paper towel to squish out any extra oiliness.

5. Enjoy!


Low Carb ‘Bread’ Rolls…i.e. Oopsie Rolls


This recipe is from Jamie aka Carbarella at Your Lighter Side. Thanks so much for sharing this recipe…because it’s also suitable for people who are on diets other than Atkins 🙂

These rolls turn out very light, yet firm enough to hold. All I can say is have a go at them, they really are quite easy.

Low Carb ‘Bread’ Rolls Recipe

Makes 6

Suitable For Cruise PP & PV

Olive Oil Spray

3 Large Eggs

Pinch of Cream of Tartar

90g Philadelphia Extra Light Cream Cheese, cold, straight from the fridge

I added a dash of Garlic Powder and Onion Powder because I was making savoury rolls, you can add a tsp of Sweetener for a sweet version…don’t add both 😛

1. Preheat oven to 150 degrees Celsius. Lightly spray a baking sheet with Olive Oil Spray.

2. Separate the eggs into 2 large bowls, whites in one, yolks in the other. The egg whites must be in a bowl completely free of grease or anything else.

3. Add the Cream Cheese and flavourings to the Egg Yolks.

4. Add the Cream of Tartar to the Egg Whites.

5. Using an electric mixer, beat the Egg Whites until stiff peaks form.

6. Transfer the electric mixer to the other bowl and mix the Egg Yolk mixture until well combined.

7. Very gently (without knocking out the air) transfer 1/4 of the Egg Whites to the yolk mixture and gently fold through.

8. Add the remaining Egg Whites and very gently fold through.

9. Drop the mixture into 6 even ‘mounds’ on the baking tray, gently flatten.

10. Bake for 30 minutes. Turn the tray halfway through baking. You want the rolls to be softer rather than crumbly.

11. Cool for 5 minutes on the baking tray before transferring to a wire rack to cool completely. Store in an air tight container.


  • Next time I will cook mine for 35 minutes, to make them a bit more cooked in the centre.


Menu Monday’s


Hi Everyone 😀

If you have a great new Dukan recipe that you have tried… or perhaps a good old favourite that you would love to share…please leave the recipe in the comments section of this post so we can all enjoy!

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Have a great week everyone!

Lauren 😀