Chicken cutlets according to Dukan: 6 delicious recipes

• Excess weight is the problem of our century all over the world. Previously, in order to get food, a person had to catch and kill it. Since then, a lot has changed, and it would seem that life has become simpler and more enjoyable. But not for our body
• Now, in order to get the food we want, we just need to dial a number and order home delivery. And the most difficult “obtaining” of food is to go to the nearest supermarket for groceries
• At the same time, the quality of food has deteriorated significantly, and uncontrolled nutrition leads to low consumption of meat, fish, cereals and vegetables, and simply a huge consumption of flour and confectionery products, preservatives and harmful additives

Pierre Dukan

• It is not surprising that now even children suffer from obesity, and women under 30 have gone on diets at least a couple of times. At the same time, without turning to nutritionists, but deciding on your own what to eat and what to exclude. And Internet resources are full of “easy and enjoyable” diets
• During his practice, a French nutritionist with 30 years of experience, Pierre Ducan, examined thousands of women and men who came to him with irreparably damaged digestive systems and who were unable to overcome excess weight
• Over the years of work, he developed his own nutritional method, which helped in 99% of cases. The technique was patented and published in a book that became a worldwide bestseller.

Book “60 days with Dr. Dukan”

For many years, nutritionists have advised eating low-calorie foods in small portions. Naturally, people who were accustomed to a different way of life quickly broke down and again and again turned to doctors for help.

Pierre Dukan's four-stage method made it possible to consume supposedly familiar foods, but according to a special scheme, while the person losing weight not only lost excess weight, but also did not gain weight again.

Ducan's diet

The Dukan diet is not a temporary food restriction, it is a change in the way you eat. The reaction to this diet is not clear: women all over the world praise it and recommend it to their friends, while doctors have criticized the Dukan method many times. But the army of slimmer fans speaks for itself - this is an effective method that allows you to look slim and young for many years!

Recipe for making dietary bread in a multicooker according to Dukan

Dukan bread
To prepare this bread, you need a set of simple ingredients:

• about 100 grams of various brans (it is best to use oat and wheat bran in a ratio of 70 to 30 percent)
• eggs (about two pieces, it is best to use homemade natural eggs)
• cottage cheese (low fat content or completely fat-free in the amount of 2 grams)
• salt to taste (use sea salt, it is healthier for humans)
• sugar (in this case it is optional)
• baking powder

Making Dukan bread in a slow cooker:

• The bran should be ground into flour; for this you need to use a coffee grinder
• The bran should be ground a little bit at a time to get good flour (oatmeal)
• pour the resulting flour into a separate bowl
• eggs should be divided into yolks and whites, the yolks should be whipped separately into a foam, and the whites should also be whipped separately with a pinch of salt into a stable foam
• pour baking powder and cottage cheese, ground through a sieve, into a bowl with oatmeal (this will allow you to get a good texture for the bread)
• add eggs to the mixture and mix everything thoroughly with a whisk
• you can add any spices to flavor the bread. It is best to use cumin, cardamom or a mixture of Italian herbs
• the multicooker bowl should be greased with a small amount of oil, it is best to give preference to olive oil
• The mass must be transferred to a bowl and baked for thirty minutes in the “baking” mode
• let the bread cool slightly in the bowl after baking before removing it from the bowl

Dukan bread from a multicooker

Mimosa salad according to Dukan, delicious recipe with photos

Products:

• yogurt (low fat) or mayonnaise;
• low-fat cheese - 100 grams;
• a can of pink salmon;
• onion - 1 pc.;
• 4-5 eggs.

Preparation:

1. Boil the eggs and leave them to cool. Then peel and remove the yolks.
2. Place grated cheese on the bottom of the salad bowl and mayonnaise or yogurt on top.
3. Carefully place the canned food in a second layer, having crushed it beforehand, on another plate.
4. Sprinkle chopped onions on top and brush with mayonnaise.
5. In the fourth layer, grate the egg whites, then the mayonnaise.
6. The fifth layer is yolks and greens.

Recipe for making dietary bread in a bread machine according to Dukan

The good thing about a bread maker is that it can not only bake bread itself, but also knead it. In addition, in a bread machine it turns out drier than in a slow cooker and therefore looks more like the real thing. To prepare this bread you need a set of the following ingredients:

• 4 eggs - it is best to give preference to homemade natural eggs, they have a rich taste and contain a large range of useful microelements
• oat bran in the amount of 200 grams, which must be thoroughly crushed into oatmeal
• low-fat cottage cheese - about 120 grams, which should be ground through a sieve to obtain a uniform, beautiful texture of the product
• milk o - low-fat or completely low-fat (about half a glass)
• yeast - no more than five grams
• salt and sweetener to taste, you can add natural spices

Baking dietary bread according to Dukan in a bread machine:

• the bran is ground in advance in a coffee grinder to form flour
• oatmeal mixed with bulk ingredients is poured into the bowl of the bread machine
• beat the eggs: separate the yolks and separate the whites so that the bread is airy
• pour the milk into the eggs, mix everything thoroughly
• add the egg-milk mass to the oatmeal and turn on the “dough kneading” mode
• after the dough has become homogeneous, turn on the “quick baking” mode for two hours

bran bread from a bread machine

Recipe for making Napoleon cake according to the Dukan diet

The necessary set of ingredients for baking a diet cake, crust:

• Eggs - 3 pieces (give preference to homemade natural eggs)
• Starch - natural potato (about 30 grams - about three half-full spoons)
• Sweetener for sweet taste - about five tablets

Required set of ingredients for the cream:

• milk - skim (or a minimum amount of fat - 1%) in the amount of one full glass
• starch - natural potato (about 1 gram, no more)
• milk powder - about 50 grams, no more (easy to buy in the supermarket)
• sweetener (sachet, to taste, but no more than five tablets)

Napoleon cake, or rather its variation, can also be prepared according to Dukan
Baking the cake:

• Knead the dough into cake layers . They should be fried in a Teflon frying pan without oil; use a multicooker, if desired, to bake thin pancakes.
• To prepare the cream, you must first mix the milk powder with starch, sweetener and vanillin. Heat the milk in a bowl and gradually add the dry mixture, stir thoroughly and wait for it to thicken.
• The finished pancakes are assembled into a cake. If desired, one pancake can be overdried and fried more than the others, it will serve as a topping.
• Each pancake is coated with cream, the top of the cake is also coated with cream and sprinkled with dry crushed pancake cake.
• Decorate the cake in portions with a sprig of mint and raspberries (any seasonal berry).

Recipe for Mocha coffee cake according to Dukan

Set of ingredients:

• eggs - 2 pieces, it is best to choose homemade eggs
• Sweetener - adjust to taste
• baking powder - half a teaspoon
• wheat bran - about 1.5 tablespoons
• oat bran - about 1.5 tablespoons
• coffee - regular instant (should be diluted with a small amount of water to make it liquid)
• cottage cheese - not greasy, pureed, not sweet, about 4 full tablespoons (can be rubbed through a sieve)

Mocha cake according to Dukan, recipe
Cooking the cake :

• The bran should be thoroughly ground in a coffee grinder until it becomes flour.
• The eggs are beaten until foamy.
• All ingredients are thoroughly mixed until smooth.
• The cake is baked in a slow cooker or oven for about twenty minutes.
• After cooking it should be cooled.
• Use curd cream for lubrication: to do this, mix cottage cheese with milk; if desired, you can add grated berries to the cream.
• The cake is cut into two halves, greased and crushed with cinnamon.

Chicken breast salad Dukan diet recipe 2020 photo

Ingredients:

• 1/2 Chicken breast.
• 4 boiled eggs.
• 100 grams of ham up to 4% fat.
• 2-3 Gherkins.
• Natural low-fat yogurt or cottage cheese.
• Salt, seasonings.

Preparation:

1. We bake the breast in the oven, in a roasting pan. Cool, cut.
2. Finely chop the eggs.
3. Three gherkins and ham on a coarse grater.
4. Mix everything.
5. When alternating, I always add low-fat cheese according to the dosage norm!
6. Season everything with yogurt or cottage cheese with seasonings.

Dukan cottage cheese casserole: recipe

Dukan cottage cheese casserole
To prepare this casserole you will need a simple set of ingredients:

• cottage cheese - low fat (preferably with 0% fat content) in the amount of 600 grams
• eggs - 4 pieces (fresh homemade eggs will literally improve the taste of your casserole and give it a pleasant yellowish color)
• powdered milk - (if possible, choose skim milk) - 3 large spoons
• wheat bran - 2 tablespoons
• starch - 2 tablespoons (in this recipe it is best to choose corn starch, which will give a slight sweet taste, but in the absence of it, add potato starch)
• vanillin and sweetener (adjust to taste)

Preparing Dukan casserole:

• if you have a multicooker, then all your time and labor costs are minimized, otherwise, bake the casserole in the oven at a temperature of 200 degrees for about half an hour (maybe 40 minutes, look at the dish)
• the cottage cheese should be ground through a sieve so that it has a uniform, pleasant texture
• beat eggs with a mixer
• add milk powder and starch to the eggs, beat again
• optionally add vanillin for flavor and sweetener to make the dish a little sweet
• grease the walls of the bowl (or mold) with a small amount of oil (any kind)
• place the mixture on a baking sheet (in a bowl) and bake until crusty
• Do not remove the finished dish from the mold until it thickens completely; in portions, the casserole can be decorated with a sprig of mint, fresh berries or fruits, as well as cinnamon powder

Dukan Soup Attack. Dukan chicken soup

• Take it to the kitchen
• servings:3
• 40 min. Preparation
• 10 min. Preparation
• 50 min. Total time

Print recipe

Today, many people have probably heard about the Dukan diet, even if you do not consider yourself to be in the category of women who need or would like to lose weight, you were probably wondering what kind of system it is and why they talk about it like that.

Yes, indeed, thanks to the Dukan system, many people lose quite a lot of extra pounds, but it is very important to eat right. And that’s why I decided to inquire about acceptable products at all stages. And, of course, the most difficult stage is the ATTACK. But don’t worry, you just need to be able to find good recipes and your diet will go like clockwork.

Let's look at the recipe for making delicious chicken soup according to Dukan, which is acceptable at the ATTACK stage.

Dukan chicken soup (Attack) - recipe with photo

• Products for Dukan soup
• We start preparing the soup, of course, with broth. To do this, rinse the chicken fillet thoroughly and place it in a pan of water. Let the meat simmer over low heat for 30 - 40 minutes.
• At this time, take a small onion. We will not eat it in soup, but only with its help we will add an appetizing and rich aroma to the chicken broth. So, peel the onions and cut the onion in half.
• Let's send one half to the broth to cook along with the meat.
• When the chicken is cooked and already soft enough, remove the fillet from the broth and cut it into cubes with a sharp knife.
• Place the meat back into the broth and continue cooking the soup. At this stage, add bay leaf, a little salt, dill and beat in one chicken egg, stirring it immediately while adding so that the egg turns out to be “chopped”.
• Turn off the heat, remove the onions from the soup; we don’t want to eat them yet. And after cooling the soup slightly, serve it to the table. I think you will like this dinner, but what can I tell you, your family will also like it! Enjoy your meal!

How to cook pies according to Dukan: recipe for dietary pies

To prepare dietary cabbage pies according to the Dukan diet, you should stock up on the following set of ingredients:

• cottage cheese - 300 grams, low-fat, crumbly (preferably with 0% fat content)
• egg - 1 piece for dough and 3 for filling (it is advisable to choose homemade eggs for baking)
• bran - two more heaped spoons (wheat bran)
• gluten - up to 3 large spoons
• a pinch of salt
• sweetener to taste
• cabbage - white (choose young cabbage)
• vegetable oil - for frying

Dukan pies are a dietary product without fat, flour and sugar.
Preparation of filling for cabbage pies :

• The required amount of cabbage should be chopped and simmered in a frying pan with a thick bottom with oil and water, add a little salt.
• Boil two eggs, chop finely and add to the cabbage, leave the mixture to cool - this is the filling.

Preparation of dough for pies according to Dukan:

• cottage cheese is rubbed through a sieve
• eggs are beaten in a separate bowl until foamy
• mix all bulk ingredients: oatmeal, gluten, salt, sweetener, add to the mixture
• The dough turns out quite sticky, so you need to grease your hands and surface with vegetable oil
• Place the dough on the table and pinch off a piece, divide into portions
• put the filling in each piece, roll it into a ball or make a boat
• Place the finished pies on parchment paper
• Each pie should be brushed with beaten egg

The pies do not bake for long: about 20 minutes at a temperature of 200 degrees, look at their blush

Eggs and milk

The Dukan omelette at Ataka consists of a minimum set of ingredients. Beat a couple of eggs with a pinch of salt and add 150 ml skim milk. Pour the mixture into a mold greased with a drop of oil and bake in the microwave at 800 W for 1.5 minutes. Then gently stir the egg mixture and microwave for another 1 minute. You can prepare the same omelette in another way: take 2 baking sleeves, pour the egg mixture into them, tie, leaving a little space, and immerse in boiling water for 30 minutes.

How to cook a delicious and healthy Dukan pie: recipe

Ingredients for Dukan meat pie:

• meat for filling (choose yourself), boiled, minced in a meat grinder
• bran - 6 full tablespoons of oat bran and 3 tablespoons of wheat bran, ground in a coffee grinder
• eggs - two large domestic eggs
• baking powder - about half a tablespoon or one teaspoon
• kefir - not fatty (maximum - 1%) a full glass (about 300 grams)
• onion - for filling (one onion)
• greens - to taste and desire
• salt, pepper, spices, oil for greasing the pan

Dukan meat pie - an interesting recipe for a delicious delicacy
Preparing a dietary meat pie :

• The meat is boiled
• the onion is finely chopped and sautéed in a teaspoon of oil (preferably olive)
• grind the meat and onions in a blender or meat grinder until smooth, mix with herbs
• the bran is ground, combined with eggs, baking powder and kefir, the dough is kneaded
• meat and onions must be added to the dough, mix everything thoroughly
• cover the sheet with parchment and lay out the mass, or put it in a slow cooker
• The pie should be baked in the oven for about 40 minutes, provided that the temperature is 200 degrees
• Thirty minutes will be enough in a slow cooker
• the pie is cut into portions and served with a sprig of basil

Sample menu for the week

Before eating, you should drink a glass of clean water. As a food additive, consume 1.5-2 tbsp daily. l. any bran (oat, rye, wheat). Instead of bread, Dukan flatbreads are used for the main dish.

Diet for 7 days:

*Dukan cheesecakes.

Necessary ingredients: any bran (2 tbsp), cottage cheese 120 g, egg, pinch of baking powder, 0.5 tsp. sweetener. All products are mixed, 3 balls are molded. They need to be flattened and placed on a baking sheet, baked in the oven for 25 minutes.

**Oat cookies.

Ingredients: 2 eggs, bran (2.5-3 tbsp), 20 g of liquid sweetener, vanillin on the tip of a knife. All components are added to the yolks. The whites are whipped separately. The resulting mixtures are combined and mixed well. The dough is rolled out. Using molds, cut out shapes and place them on a baking sheet. Bake for 15-22 minutes.

How to make delicious Dukan diet pudding?

You can prepare diet pudding from the following set of ingredients:

• Gelatin - one teaspoon of gelatin dissolved in water.
• Cocoa - a teaspoon of powder (if desired, you can replace it with a teaspoon of coffee, which should be dissolved first).
• Milk - low fat or low fat - one glass.
• Additives to taste : salt, vanillin, sweetener.

Dukan pudding is a delicate delicacy without calories.
Preparing pudding does not require much labor :

• dissolve a spoonful of gelatin in cold water and let it swell
• Heat the milk and add vanillin or cinnamon (to taste)
• pour in the dissolved gelatin in a thin stream, stirring the milk
• you can divide the mass into two parts and add cocoa to one, then from two parts you will get a two-color pudding, or immediately dissolve cocoa in milk
• pour the mixture into the mold and leave it in the refrigerator for an hour to harden

Pudding is served with fresh berries and a sprig of mint. You can sprinkle it with cinnamon for beauty.

How to bake a diet flatbread: recipe

Dukan flatbread is a kind of bakery product for those losing weight.
To prepare the flatbread you will need :

• bran and - one and a half spoons of oat bran, grind
• bran - you can choose any other bran and grind them into flour as well
• kefir (or low-fat, low-sweet yogurt) - one large spoon
• egg - one piece (of course, the best eggs are homemade)
• salt to taste

Knead a simple dough:

• beat the egg white until foamy, adding a pinch of salt
• add the yolk to the mixture and continue beating
• add kefir or yogurt to the mixture
• add the ground bran and wait about ten minutes until it swells completely
• grease the bowl and baking dish with a minimum amount of olive or linseed oil
• spread the mixture and bake it until golden brown; if baking in a frying pan, turn the cake over after one side is browned

Recipe No. 2 “Omelette with tuna”

What you should prepare:

• Tuna – 0.5 cans;
• Eggs – 2 pcs.;
• Greens, curry;
• Garlic

The preparation method is quite simple:

1. First, mix the eggs, herbs, curry and garlic - once the mixture is ready, put it in a frying pan and fry until golden brown.
2. Fry for 5-7 minutes on each side. Once it's cooked, cut it into several pieces, coat one piece with tuna and cover the other. Or you can put tuna on one half and roll it up and cut it into several pieces.

Now, if you're on a diet, you don't have to limit yourself to your favorite foods. Tuna omelette is a delicious and filling breakfast. Bon appetit.

How to cook Dukan pancakes: recipe

Dukan pancakes, dietary pancakes for those who are losing weight
All you need to prepare pancakes is:

• a glass of low-fat kefir (or milk, you can also use yogurt)
• bran - two tablespoons of oat or wheat bran, ground into flour
• egg - one piece (a homemade egg will give a rich taste and a pleasant yellow color)
• salt, sweetener
• starch - approximately 30 grams: corn or potato

Preparing this dough is very similar to preparing regular pancakes.:

• pour kefir (or milk) into a tall bowl
• add one egg and beat the mixture using a mixer
• salt or sweeten the mixture to taste
• add bran crushed into flour
• add starch and mix thoroughly
• let the dough sit for a while and start frying pancakes
• pancakes fry for no more than 7 seconds on each side

How to cook Dukan cupcakes: recipe

To make cupcakes you need:

• cottage cheese – 200 grams of low-fat cottage cheese, it is advisable to choose cottage cheese with 0% fat content;
• bran - 2 large spoons, it is advisable to give preference to oat bran
• egg - one, it is advisable to give preference to homemade eggs
• sweetener - in tablets, you can buy this at a pharmacy or in a store in the diabetic section
• baking powder - teaspoon, for cake fluffiness

Dukan cupcakes - a delicacy for those losing weight
Preparing cupcakes :

• Rub the cottage cheese through a sieve or mash thoroughly with a fork.
• Beat the egg white with a pinch of salt, add the yolk and beat again
• Add cottage cheese, baking powder and sweetener, previously soaked in water, to the egg.
• the bran must be ground into flour and the oatmeal added to the mass
• all ingredients are thoroughly mixed
• the mold (or molds) are greased with a minimal amount of olive oil
• bake the cake for 20 minutes at a temperature of 200 degrees, the finished cake should not be removed immediately, wait for it to cool

Pastrami is a healthy snack for busy people

Thanks to Dukan, because... His diet can make even a snack healthy. And chicken pastrami recipes make it possible

chew something to satisfy your hunger without mental anguish about the harmfulness of snacks.

• Chicken breast - 0.5 kg;
• Garlic - 3 cloves;
• Grainy mustard - 2 tbsp. spoons;
• Water - 1 l;
• Soy sauce -1 tbsp;
• Salt - 1 teaspoon;
• Spices - to taste.

1. Prepare a dressing for the meat: dissolve salt in water. Soak the chicken fillet in brine for 2-2.5 hours. Dry the meat soaked in salt, removing excess moisture.
2. Peel each clove of garlic and cut in half. Make 6 cuts in the fillet and insert the garlic there.
3. Combine soy sauce with mustard. Add a mixture of peppers here if desired. Mix everything well and coat the breast with the mixture.
4. Preheat the oven to 250⁰C. Bake pastrami for no more than 20 minutes. Then turn off the stove and leave the meat in the hot oven to simmer for another 2 hours. Cut the finished “sausage” into flat pieces and can be used for sandwiches.