Dukan Barbecue

DUKAN BARBECUE

Stuffed Peppers

Cruise phase, PV days, serves: 6 preparation time: 20 minutes


•    2 tbsp of olive oil
•    2  cloves of garlic, chopped
•    350g vegetable stock
•    1 bunch Spring onion, sliced thinly
•    140g of cherry tomatoes, halved
•    Three pinches of  low fat grated Parmesan (tolerated)
•    handful each of parsley and basil  , chopped
•    3 red and 3 yellow peppers



1.    Make the stuffing: heat the oil in a medium pan with a lid and fry the garlic, then add the stock and bring to the boil. Cover and cook for 10 minutes. Remove from the heat, cool slightly and stir in the spring onions, cherry tomatoes, Parmesan and fresh herbs. Season well and leave to cool.
2.    Stuff the peppers: cut around the stalk from one pepper, remove and set aside. Make one slit down the length of the pepper and open out gently. Remove the seeds and membrane.
3.    Spoon some filling into the pepper cavity, taking care not to overfill.
4.    Take about a metre length of kitchen string and wrap the centre point several times around the pepper stalk, tying it firmly.
5.    Top with the stalk and wrap the ends of the string several times around the pepper to secure the filling. Tie the ends in a knot. Repeat with the other peppers.
6.    Barbecue the stuffed peppers over moderate heat for 15-20 minutes, turning gently until the peppers are browned.




Hot and Spicy Fish

Atttack phase, PP days, serves:2  preparation time: 20 minutes

•    2 tbsp finely grated fresh ginger
•    4 garlic cloves, finely grated or crushed
•    2 whole sea bream or red snapper (about 900g/2lb each) or 6 fish steaks (tuna for example)
•    6 tbsp low fat plain yogurt
•    2 tbsp olive oil
•    2 tsp turmeric
•    2 tsp mild chilli powder
•    3 tsp cumin seeds



1.    Slash the skin of the whole fish, if using, on each side with a sharp knife. Mix the ginger and garlic, season with salt, then rub all over the fish.
2.    Mix the yogurt with the oil, spices and seasoning. Use to coat the fish inside and out, then chill until ready to cook.
3.    TO BARBECUE: Cook straight on the rack (or on foil if you are afraid of it sticking) for 6-8 mins each side for the whole fish, or 3-4 mins for the tuna steaks. Cooking time will depend on how hot your barbecue is when you start.



Asian style Beef skewers

Cruise phase, PV days, serves: 4 preparation time: 20 minutes

•    4 thin-cut sirloin steaks or minute steaks, trimmed of any fat and each cut into 3 long strips
•    100ml of soya sauce
•    1 tbsp of sweetener
•    1 tbsp sesame seeds (tolerated)

FOR THE SALAD

•    1 tsp white wine vinegar
•    1 tsp light soy sauce
•    1 cucumber , cut into small chunks
•    3  spring onions, sliced
•    ½ red chilli, deseeded and finely chopped
•    handful coriander leaves, chopped

1.    Heat grill to high. In a bowl, mix the steak strips with the soya sauce and sesame seeds. Thread onto 12 skewers, then grill for 12 mins, turning halfway through, until golden and sticky.
2.    For the salad, mix the vinegar and soy together, then toss with the cucumber, spring onions, chilli and coriander. Serve with the beef skewers



Courgettes salad

Cruise phase, PV days, serves: 4 preparation time: 10 minutes

 2 large courgettes
 3 tbsp olive oil 
 1 tbsp lemon or lime juice
 1 tsp of honey flavouring
 2 tsp poppy seeds
 1 small garlic clove, crushed
 salt and pepper , to taste


  Grate the courgettes on the coarse side of your grater.
  Toss them with the olive oil, lemon or lime juice, honey flavouring, poppy seeds and the crushed garlic clove. Add salt and pepper to taste. Serve as soon as possible (or it will get too watery), with sizzling barbecued chicken.

 

eggs Korma

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

6 large eggs
2 tbsp of olive oil
1 onion, chopped
250g grated carrots
2 heaped tbsp of homemade Korma paste (low fat yogurt and spices)
200g Dukan bread crumbs

1.    Put 6 of the eggs in a pan of cold water and bring to the boil. Boil for 5 mins, then cool quickly in cold water. Carefully shell. It's important to always use the egg size stated in the recipe.
2.    While the eggs are cooling, heat the oil, fry the onion for 5 mins, then add the carrot and cook for 10 mins more until soft. Stir in the curry paste and fry for a few mins more. Stir in the bread, then, when the mixture is cool, beat the remaining egg and stir in with seasoning to make a paste.
3.    Divide the mixture into 6 and flatten with your hands (if the mixture you're using to coat the eggs in is a little sticky and clinging to your hands rather than the egg, wet your hands a little) then use to wrap round each egg - the mixture will seal well as you press it together. The prepared eggs can be kept in the fridge overnight.
4.    Heat oven to 190C/fan 170C/gas 5, then bake the eggs for 15-20 mins. Cool for 5 mins, then carefully cut in half using a very sharp knife



Chermoula Aubergines

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

•    6 aubergines, sliced lengthways into finger-thick slices
•    600g tomatoes, sliced
•    300g low fat cream cheese
•    1 drop or two (according to taste) of goat cheese flavouring
For the chermoula
•    70ml olive oil 
•    1 tbsp ground cumin
•    2 tsp ground coriander
•    zest and juice 1 lemon 
•    ½ tsp paprika
•    2 garlic cloves, minced
•    2 handfuls mint leaves, chopped, plus extra for serving
•    pinch chilli powder (optional)


•    Make the chermoula by mixing all ingredients together in a small bowl When the coals are hot, grill the aubergine slices for about 5 mins on each side until floppy and heavily marked from the grill.
•    Drizzle a little chermoula over the base of a medium flameproof roasting tin. Cover the bottom of the tray with a layer of aubergine, then top the aubergines with a scattering of tomatoes, goat's cheese flavouring , some seasoning and a drizzle of chermoula. Repeat layers. Top everything with a final layer of aubergine and drizzle of chermoula.
•    Cover the pan with tin foil and place on the barbecue. If the barbecue has a lid, use it. Leave for 20 mins until sizzling. To serve, lift off the foil, scatter with fresh mint and cut into wedges.



Carrot and runner beans

Cruise phase, PV days, serves: 4  preparation time: 20 minutes

•    1 tbsp  soya sauce
•    juice ½ lime
•    2cm/¾in fresh ginger, peeled and grated
•    200g stewed runner beans, thinly sliced
•    3 carrots , coarsely grated
•    ½ small bunch coriander , roughly chopped
•    Make the dressing by whisking the soya sauce, lime juice and ginger with 2 tbsp cold water.

•    In a large bowl, mix the runner beans , carrots and coriander. Pour over the dressing and mix to coat.

Mediterranean salad

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

•    4  peppers
•    3  aubergines, cut into finger thick rounds
•    3 courgettes, cut diagonally into finger thick slices
•    4 onions, cut into finger thick rounds
•    large bunch flat-leaf parsley , chopped
•    2  garlic cloves, crushed


•    Whisk dressing ingredients and some seasoning in a large bowl. Heat a griddle pan. Blacken peppers on all sides. Put in a bowl and cover with a plate until cool to touch.
•    Griddle the other vegetable, without oiling, until charred on each side and softening. As they cook toss them straight into the dressing, separating onions into rings. Peel peppers, reserving the juice in the bowl, deseed and cut into strips. Toss in with the rest of the vegetables, then strain the juice over. Leave everything to cool, then season. The salad can be kept in the fridge for 2 days, but bring it out a few hrs before serving. Then stir through parsley and garlic.
Take the salad in a large bowl, keeping garlic and parsley separate. Toss through before serving.


Grilled asparagus salad

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

•    2 bunches asparagus , trimmed
•    3 small heads of fennel-bulb, trimmed and thinly sliced through the root
•    3 tbsp of olive oil
•    2 tbsp sherry vinegar
•    1 tsp Dijon mustard
•    12 quail's eggs, soft boiled, peeled and halved
•    2 handfuls wild rocket
•    1 tbsp of soaked Goji Berries (tolerated)
•    8 slices lean low in salt bacon
•    a handful flat-leaf parsley , chopped
•    slices of rosemary Dukan bread

1.    Toss the asparagus and fennel in 2 tbsp of olive oil and season. Heat a ridged griddle pan and cook the vegetables on both sides until tender.
2.    Whisk together 3 tbsp olive oil, the sherry vinegar and mustard.
3.    Divide the asparagus and fennel between plates with the quails eggs, almonds, rocket and Goji berries. drape over the bacon , scatter with chopped parsley and drizzle over dressing. Serve with the toasted Dukan rosemary bread.



Beer Can Chicken

Cruise phase, PP days, serves: 6 preparation time: 20 minutes

cooking time: 1.30 hour

Ingredients


•    1 4-pound whole chicken
•    2 Tbsp olive oil or other vegetable oil
•    1 opened, half-full can of beer, room temperature
•    1 Tbsp salt
•    1 Tbsp dried thyme
•    1 Tbsp black pepper

1/2 can of beer tolerated (if it's alcohol free then this is not a tolerated)


•     Prepare your grill for indirect heat. If you are using charcoal, put the coals on one side of the grill, leaving another side free of coals. If you are using a gas grill, fire up only half of the burners.
•    Remove neck and giblets from cavity of chicken, if the chicken came with them. Rub the chicken all over with olive oil. Mix the salt, pepper, and thyme in a little bowl, then sprinkle it all over the chicken.
•     Make sure the beer can is open, and only half-filled with beer. Lower the chicken on to the open can, so that the chicken is sitting upright, with the can in its cavity. Place the chicken on the cool side of the grill, using the legs and beer can as a tripod to support the chicken on the grill and keep it stable.
•     Cover the grill and Do not check the chicken for at least an hour. After an hour, check the chicken and refresh the coals if needed (if you are using a charcoal grill). Keep checking the chicken every 15 minutes or soThe total cooking time will vary depending on the size of your chicken.
•     A 4 lb chicken will usually take around 1 1/2 hours to tell if the chicken is done poke it deeply with a knife (the thigh is a good place to do this), if the juices run clear, not pink, the chicken is done.
•     Carefully transfer the chicken to a tray or pan Let the chicken rest for 10 minutes. Carefully lift the chicken off of the can.




Dukan Coleslaw 

Cruise phase, PV days, serves: 4  preparation time: 20 minutes

•    4 tbsp Dukan mayonnaise
•    4 tsp red wine vinegar
•    1 tsp of linseeds, toasted
•    ½ white cabbage, shredded
•    4 carrots , peeled and shredded
•    1 red onion, halved and thinly sliced
1.    Mix the mayonnaise, vinegar and fennel seeds and season really well. Toss with all the veg and leave for 20 minutes.
2.    Toss again before serving.



Sardines with Tartare sauce

Attack phase, PP days, serves: 6 preparation time: 20 minutes

•    zest and juice 1 lemon
•    4 tbsp olive oil 
•    12 sardines, cleaned, gutted and heads cut off (ask your fishmonger to do this)
•    small bunch dill , finely chopped
•    small bunch parsleyfinely chopped
•    1 tbsp caper, drained and chopped
•    2 tbsp cornichons , drained and finely chopped
•    8 wooden skewers , soaked in water

1.    Pour half the lemon juice and 1 tbsp olive oil over the sardines, then rub it into the fish's cavity and skin. Lay 2-3 sardines (depending on size) side by side and thread a skewer through the tail end and one through the head end, packing them closely together.
2.    To make the tartare dressing, combine the lemon zest and the rest of the juice and oil with the dill, parsley, capers, cornichons and some seasoning. Set aside.
3.    Season the sardines really well, then carefully lift them onto a hot barbecue. Cook for 3-4 mins on each side, carefully lifting the skewers to turn them, then transfer to a serving plate. Spoon over a little dressing and serve the rest on the side.



Caramel cheese cake

Cruise phase, PV days, serves: 8 preparation time: 20 minutes


For the pastry:

200 gr of Dukan caramel clusters, crushed

FOR THE FILLING

•    4 gelatine leaves cut into wide strips (or 1  11g sachet)
•    400g low fat  crème fraîche
•    100g of sweetener
•    1 tsp of vanilla extract
•    400g  of low fat fromage frais
•    One or two drops of caramel flavouring according to taste

•    Place the clusters in a plastic bag and crush to fine crumbs using a rolling pin; t, then transfer to a circle cake tin (9cm deep). Using the back of a spoon, press them into the base, making sure you seal the edges. Place in the fridge while you prepare the next stage.
•    If using leaf gelatine, place in a bowl, cover with cold water, soak for 5 mins, then drain. Pour 3 tbsp boiling water over the soaked gelatine and stir to dissolve.
•    Place the crème fraîche in a small pan with the sweetener and a drop of caramel flavouring then gently heat, stirring constantly with a wooden spoon until the mixture liquefies and the sweetener has dissolved. Give the mixture a quick whisk to get rid of any lumps. It should be warm, roughly the same temperature as the gelatine solution. Stir the gelatine and vanilla extract into the crème fraîche mixture, transfer to a bowl and cool.
•    Place the fromage frais in a food processor and whizz until smooth, then add the crème fraîche mixture and whizz again. Pour this on top of the cheesecake base. Cover with cling film and chill overnight.
•    Pile a few caramel clusters in the centre and dust with a bit of granulated sweetener. Cover and chill until required.



Carrot muffins

Cruise phase, PV days, serves: 4 preparation time: 20 minutes

2 tbsp of oat bran
150g of low fat quark
4 tbsp of sweetener
2 drops of vanilla flavouring
1 tbsp of wheat bran
1 tsp baking powder
1 carrot
1 tsp cinnamon
2 eggs
1 tsp gingerbread spice


Grate the carrot into small bits
Drain the juice away
Separate the yolks from the whites
Add the yolks to the carrot, add wheat bran and oat bran, 3tbsp of sweetener, spices and baking powder
Mix the whites until stiff (with a pinch of salt) and add to the carrot preparation
Put the mix into muffin moulds and put it in the oven, heated to 180C for 20-30 minutes.

Icing:

Mix the quark with 1tbsp of sweetener and vanilla aroma to put on top of the cakes before serving