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Salmon Fritatta

Posted in Dukan Diet, Recipe with tags , on April 27, 2012 by Dobsessed

I made this today (I’m on day 4 on the Dukan Diet and I’ve lost 1.4kg) – I had smoked salmon, and eggs, so decided to make this.  This recipe is allowed in all stages in the Dukan Diet.

The good thing about this fritatta is that it’s quite light (made with no fats or butters) and I didn’t add any salt – I like my food well seasoned and this seriously did not need it.  It tasted really great too! You can easily serve this to people who aren’t dieting with a side salad or maybe some potatoes, they wouldn’t even notice.

I tend not to measure anything so all measurements for ingredients are approximate.


5 eggs

2-3 tablespoons of light cottage cheese

2 tablespoons of skim milk powder

1/2 cup of hot water (not boiling)

1 package of Smoked Salmon (I can’t remember the weight…maybe 50g?)

4 or so of spring onion, chopped into 4 cm lengths



Mix the cottage cheese, skim milk powder and water together until there are no pockets of skim milk powder.  Once missed, add all the ingredients together and stir.

Line an oven safe dish or a pan with baking paper so that you don’t need to use oil.  In my case, I used a nonstick saucepan and wrapped foil around the handle so I can shove it in the oven.

Pour mixture in and bake in 180 degree oven until lightly brown on top.





Asian Pork and Tofu Burger

Posted in Dukan Diet, Recipe with tags , , , on September 13, 2010 by Dobsessed

I’ve been talking how I’m getting a bit sick of meat and I was very pleased that my pork and tofu burger worked out because it is DELICIOUS.  It is obviously not vegetarian but with the addition of the tofu, it gave it a lighter, softer texture, and didn’t feel like I was eating too much meat.  You can obviously put in any flavouring or herbs you liked, but I used Asian ingredients and these worked really well with the tofu.  I have no doubt that taco flavouring (bit of cumin, chilli powder, paprika, coriander seeds, onion, garlic), BBQ flavour would also work really, but these were really good and I think I’ll be making it like this for a while.  Or maybe I’ll alternate so I don’t get sick of them!!

I ate these today with 2 pan fried tofu steaks (un-seasoned) and it was really lovely with it, but on a PV day, you could wrap them in a few leaves of lettuce and do a pork, tofu lettuce burger.  Or you could make some cauliflower rice and that would probably work with it too.  So many possibilities!!

Asian Pork and Tofu Burger (original Love My Fries, Hate My Thighs recipe)

Makes 8 decent sized burgers


  • 500g of lean pork mince (I used heartsmart mince – flavour goes better with Asian ingredients)
  • 1/2 a package of firm tofu (180g)
  • 1 small onion, grated
  • 1 glove of garlic, crushed
  • 4 tablespoons of oat bran
  • 2 tablespoons of corn flour
  • 1 egg
  • Small handful of dried shitake mushrooms
  • 1 good tablespoons of ginger (more or less to taste – I LOVE ginger)
  • 1/2 teaspoon of cooking salt
  • 1 tablespoon of low sodium soy sauce
  • 2 tablespoon of oyster sauce


  1. Soak the mushrooms in hot water for about 15 minutes.  Once soft, squeeze out excess water and chop finely.
  2. Drain the tofu and press against some paper towels, then squish against paper towels. It should squish quite easily.
  3. Put all ingredients in a big bowl and mix with hands (I wear CSI type gloves) until the mixture sort of sticks together.
  4. Divide the mixture into half, then quarters, then eighths. Roll into big fat balls.
  5. Flatten balls into burger shapes
  6. Heat a pan, and on medium heat, slowly brown the burgers.  I used a fairly good non-stick pan so I didn’t really have to grease it.
  7. EAT!

San Choy Bao Recipe

Posted in Recipe with tags , , , on September 9, 2010 by Dobsessed

Yes, I am officially sick of meatballs.  I’m not sure if it is because I didn’t like the turkey mince I bought from Coles (usually I get it from Woolworths)…but the last batch I made were dry and made me gag.  I decided a needed something different and decided to make San Choy Bao (Savoury mince in lettuce wraps).

Traditionally, this is served as part of a 2 or 3 course Peking Duck dish in Chinese restaurants.  Peking duck uses only the crispy skin, wrapped in thin flour pancakes and served with cucumber, special sauce (like hoisin sauce), spring onion with a crisp tasty, roasted duck skin…the meat is then carved off and served either with lettuce cups, or less common (in my opinion) with noodles.  Sometimes, if you’re chummy with the restaurant, they would even use the bones remaining to make a soup… Mm…

These days, you see San Choy Bao in Chinese or Vietnamese menus and unless they sell Peking duck, it’s just savoury mince stir-fried (quite dry – no gravy) with some onions, maybe some mushrooms and sometimes some celery.

I made mine using only 4 ingredients…I was feeling meatball blues, so made these instead.  Next time I make them, I would probably add more vegetables in it, maybe some finely (finely, finely!) chopped celery, some hydrated chinese mushrooms, some onions…it’s really all up to you.  Try not to use large chunks of vegetables and the texture will be funny with the mince…also try to avoid capsicums or non-asian ingredients (I’m being a food bitch, I know).

With the lettuce, just take out the cups without tearing it, and assemble it by putting a couple of spoonfuls of meat mixture into the lettuce, top with fresh spring onion and some sesame seeds and eat!!


500g of lean chicken/pork mince (I don’t generally use beef in this recipe as beef has a stronger flavour)

3 tablespoons of oyster sauce (really to taste)

2 tablespoons of low sodium soy sauce (to taste)

3 cloves of garlic, finely chopped


1. In a hot wok, put about 2 tablespoons of water into it (this means I don’t have to use any oil!!) and put in the mince.  Brown the mince, ensuring that you break up the big lumps.  Try not to brown it too long as it’ll get hard and nubbly – we don’t want that!

2. Add in the crushed garlic and continue cooking.

3. Add in the sauces, and stir fry – taste!

4. That’s it! You shouldn’t have to take too much time to cook this, stir fries are supposed to be quick and the heat hot!

Don’t forget, you can add more vegetables in!! And I’ll definitely be putting in more onions (probably only 1 small onion) or some celery (1 big stalk is more than enough).  Perfect for a packed lunch (I pack my lettuce and my meat in separate containers) – people at work were eyeing my food in envy!! And it’s a sort of fun dish if you have friends over too.

Taste VERY fresh and light 😀

Day 41 on the Dukan Diet

Posted in Dukan Diet, Recipe with tags , , , on September 4, 2010 by Dobsessed

Today’s weight: 70kg

Total weight loss: 6.5kg

Today’s exercise: 80 minute walk

Oatbran porridge, Lion’s Head soup

Lion’s Head soup
Leftover lemon and thyme chicken lovely leg

Afternoon tea:
4 Thai fish cakes (frozen from an Asian grocer)
1 soy marinated chicken thigh

Baked turkey meatballs with melted mini babybel light with tomato sauce
150g of salt and pepper tofu (pan fried with a light dusting of corn flour)
4 Thai fish cakes
1 double chocolate Skinny Cow sundaes
1 Skinny Cow vanilla chocolate ice-block

So, I decided to walk to my doctor’s appointment today rather than drive…and got in 80 minutes of walking today…my appointment was right in the middle of the day though, so by the time I got back home (at like 11:40am) I felt like I was about to pass out.

I also bought some tofu today to do some cooking experimentation…but the tofu I got from Coles were slimy and off! I was really irritated by that. I had wanted to make tofu and pork burgers but instead I just used the leftover package in like tofu steaks.

Salt and Pepper Tofu steaks
1 package of extra firm tofu
1 tsp of corn flour
salt and pepper

– Drain tofu and then slice them up, about 8mm thickness
– Using several paper towels, put the tofu slices on them and then put more paper towels on top and press down with another plate on top, keep this weighted for at least 30 minutes
– Salt and pepper the steaks and lightly dust with corn flour. I just sprinkled on the corn flour and rubbed it on the tofu with my fingers (on both sides).
– Spray a non-stick pan with oil and pan fry until golden brown and serve.

I love tofu so I liked this…but I understand it’s not for everyone. My brother-in-law haaaaates tofu, I could never understand why! It is quite bland so I ate it with some soy sauce.

Anyways, tomorrow is weigh in day…so I hope it’s an overall weight loss this week…it hasn’t been a good week after all but perhaps the exercise could help!

Vanilla Oat Bran Muffins (strawberry flavoured)

Posted in Recipe with tags , , on August 31, 2010 by Dobsessed

I make my muffins just with oat bran and works well. I usually use Nestle No fat French vanilla non-fat yoghurt, but I ran out today, so I used Dairy Farmer’s Thick and Creamy Light Strawberry yoghurt. I LOVE the vanilla flavour, but this was quite nice for a chance. It’s a scented strawberry flavour and you can really smell it when you open the oven. Yum.

I made these today in cupcake patty liners, so I got 12, so that means I can eat 4 of these today! I ate my last batch with cream cheese frosting…but these are yummy ‘naked’.

6 tablespoons of oatbran
6 teaspoons of egg white powder & 6 tablespoons of warm water = equivalent to 3 egg whites (I get mine from Mrs Flannery (organic health food shop), I use this so as not to waste yolks, but you can definitely just use 3 egg whites)
1 egg
1 tablespoons of Non-fat greek yoghurt
1 tablespoon of extra light cream cheese
200g tub of non-fat vanilla yoghurt (or strawberry in this case!)
1 good teaspoon of vanilla extract
1 tsp of baking powder
6 good (slightly heaped) teaspoon of xylitol (I don’t use artificial sweetener, cos the liquid one I tried was very acrid and bitter)

– Preheat oven to 200C
– Whisk the egg white and the warm water until frothy and there are no more lumps.
– Add in the yoghurt, the Greek yoghurt and the cream cheese and whisk
– Whisk in the egg. Add the rest of the ingredients and whisk.
– Ladle into your muffin/cake liners and bake for about 30 minutes

Lemon and Thyme Chicken

Posted in Uncategorized with tags , , , , on August 30, 2010 by Dobsessed

My friend posted a version of this recipe on her blog, Nutritious Cravings (she’s a Dietitian) and I looked at this recipe and thought it could be easily adapted to something that would fit into my diet. It’s great on a Pure Protein Day, and you can add salad or vegetables on your Protein and Vegetable days.

On serving, it’d be nice to season it with salt and pepper because the chicken, although full of flavour…needed some seasoning. This is a good dinner party dish too, here’s my version:

20 x chicken lovely legs (I got mine from Woolworths, but they’re basically skinless chicken legs with the bottom part of the bone removed)
1/2 cup balsamic vinegar
5 cloves of garlic, crushed
3 lemons, zested and juiced
2 heaped tablespoons of xylitol
1/2 cup of loosely packed tarragon
Generous bunch of thyme – like 8 – 10 sprigs

– Mix the juice, zest, vinegar, herbs and crushed garlic and marinade the chicken legs for 3 or more hours.
– In a preheated 200C oven, in a roasting tin, roast the chicken for about 45 minutes, turning once.
– You can serve this with salad or roasted vegetables.

Bunless Burgers (Rissoles)

Posted in Dukan Diet, Recipe with tags , , , , on July 6, 2010 by Dobsessed

I’m fat because I love food…that much is obvious. I’m not one of those people who just gorge on loaves and loaves of plain bread and cereal either. I love good food, and I’d rather not eat than eat bland, dry food.

This rissole is very easy and yummy and totally allowed under the Dukan Pure Protein (PP) Phases. According to the Dukan Diet book, even during the PP phases, you are allowed to use condiments, herbs and spices…as long as it’s used as a condiment and not as a side. This recipe has garlic and onions…but only a small amount, enough to add flavour and the onion gives it a nice texture.

You can eat these rissoles plain, by itself, it has lots of flavour, so you don’t need to worry about it just being a lump of meat. You can also dress it up with other stuff too. I decided to use this to make a ‘Bunless Burger’ with a fried egg, some cheese (in the form of Quark) and some tomato sauce.

Meat Pattie
– 500g of lean beef mince (I used Coles 4 Star beef)
– half a medium onion, finely chopped
– 3 garlic cloves, crushed (I love garlic)
– 1 egg
– Cajun seasoning (couple of tsp…I didn’t really measure)
– Salt and pepper

Rest of the burger
– 1 egg
– 1 tsp of Quark
– tomato sauce

1. Mix everything for the meat pattie together and keep mixing until the mixture becomes a bit sticky. Shape them into rissoles, I made about 6 patties with these and I eat about 1 or 2 per serve depending how hungry I am.

2. For the ‘Burger’, fry your pattie in a non-stick pan, about 3 or 4 minutes on each side. I only flip the burgers once, and once one side is fully cooked, I flip and add the Quark on top.

3. Next, fry your egg, I like mine runny. 🙂

4. Assemble,meat pat tie, top the egg on top of the ‘cheesy’ burger and drizzle with tomato sauce.

It’s sooooo good, creamy and doesn’t taste like diet food. You’re supposed to get low salt tomato sauce, but I haven’t gotten any yet, so I used my normal one today. You could definitely use mustard as well, which is allowed in small quantities under the Diet.

When you taste Quark by itself, it taste a lot like buttermilk, sour…but once it’s in a burger, you just get creaminess…sort of like when you add buttermilk to cakes. Think I’ll be having it again for dinner tomorrow!