100% British 100% Dukan

In need of some culinary inspiration, or simply want to indulge in a delicious menu without putting on the pounds?
Well you’re in luck.. Thanks to the Dukan Diet, you can enjoy our favourite British dishes guilt-free and still lose those inches.
Indulge in classic British fare, including traditional scones, tempting chocolate cake and even fulfil your Full English fancy without compromising the success of your weight-loss

English Breakfast




Cruise phase

Prep time: 5 minutes
Cooking time: 15 minutes
Serves 1

 
Ingredients:

2 low fat sausages
3 rashers light bacon
1 tomato, halved
3 mushrooms
1 egg
2 slices Dukan bread
 

Heat the grill and cook the sausages for 5-6 minutes, turning once.
Add the bacon slices and continue to cook, turning bacon and sausages after another 3-4 minutes.
Add the mushrooms and tomatoes and continue to cook for 4-5 minutes.
Meanwhile, poach the egg in boiling water and toast the Dukan bread.
Serve the toast topped with the poached egg, with sausages, bacon, tomatoes and mushrooms on the same plate.




Shepherds Pie




 Consolidation phase

Prep time: 15 minutes
Cooking time: 55 minutes
Serves 6
 


Ingredients:


3 rashers light bacon
1 large onion, peeled and chopped
800 g minced lamb >>>>>>>>>>>>>>>>> On Cruise Phase you can substitute lamb with minced low fat beef
2 sprigs thyme
1 x 400 g can chopped tomatoes
200 ml water
2 tsp Worcestershire sauce
350 g butternut, peeled and chopped
500 g cauliflower, chopped
Seasoning
2 tbsp fat free quark
 
Preheat the oven to 200C (400F) Gas Mark 6.
Dry-fry the bacon for 2-3 minutes before adding the onion and minced lamb. 
Cook briefly then add the thyme, and pour in the chopped tomatoes, water and Worcestershire sauce.  Bring to the boil and simmer for 25-30 minutes, stirring occasionally.
Meanwhile, cook the butternut and cauliflower in a pan of boiling water until tender.  Drain, season and mash with the quark.
Spoon the lamb into an ovenproof dish and top with the mashed butternut and cauliflower. 
Bake for 15-20 minutes then serve with steamed green vegetables.



Lancashire Hotpot



Cruise phase

Prep time: 18 minutes
Cooking time: 1h 15 minutes
Serves 4
 


Ingredients:


2 rashers light bacon, chopped
850 g stewing beef , cut into large chunks
2 large onions, peeled and chopped
4 carrots, peeled and sliced
100 g mushrooms, sliced
2 tsp Worcestershire sauce
2 bay leaves
2 sprigs thyme
500 ml low fat beef stock
1 tbsp cornflour
805 g butternut, peeled and sliced
Steamed green cabbage to serve



Dry fry the bacon for 2-3 minutes in a casserole dish, then add the beef and cook for a 1-2 minutes before stirring in the onions and carrots.
Pour in the stock, bring to the boil then add the Worcestershire sauce, bay leave and thyme and simmer for 45 minutes.
Preheat the oven to 190C (375F) Gas Mark 5.
Mix the cornflour with a tbsp water then stir into the hotpot and simmer, stirring until it thickens.
Arrange the slices of butternut on top of the lamb, spooning a little of the sauce over then as you layer, and place the casserole in to the oven for 20-25 minutes, until the butternut is cooked. Serve with steamed cabbage.



Fish and Chips

Cruise phase

Prep time: 15 minutes
Cooking time: 20 minutes
Serves 1
 


Ingredients:

125 g butternut, peeled and cut into chips
1 large carrot, peeled and cut into chips
3 tbsp Dukan oat bran
1 tbsp chopped tarragon
1 tsp chopped parsley
seasoning
1 cod loin
2 tbsp cornflour
1 egg, beaten
2 tbsp natural fat free yoghurt
½ tbsp capers


Preheat the oven to 200C (400F) Gas Mark 6.
Steam the butternut and carrots for 5-6 minutes.
Mix together 2 tbsp of the oat bran with the chopped tarragon and 1 tbsp with the chopped parsley.  Season both well.  Dip the cod loin first into the cornflour, then the egg and finally the oat bran and tarragon.  Place on a baking sheet.
Toss the steamed chips in the oat bran and parsley mix and place alongside the fish on the baking sheet.  Bake for 12-14 minutes, until the fish is cooked through. Meanwhile, chop the capers and stir into the yoghurt. Serve the fish and chips with the capered yoghurt on the side.




Chocolate Cake




Consolidation phase

Prep time: 12 minutes
Cooking time: 18-20 minutes
Serves 4
 


Ingredients:

6 eggs, separated
3 tbsp sweetener
30 g low fat sugar free cocoa powder
50 g raspberries
100 g low fat cream cheese
1-2 tbsp skimmed milk


 
Preheat the oven to 200C (400F) Gas Mark 6.
Whisk the egg whites until stiff.
Whisk together the egg yolks, 2 tbsp sweetener and 20 g cocoa powder.
Fold the egg whites into the egg yolk mixture and pour two-thirds into an 18 cm oval or circular tin.
Drop the raspberries into the middle of the mixture then spoon over the remaining mixture.
Bake for 18-20 minutes, until cooked through.  Leave to cool in the tin.
Beat together the remaining sweetener, cocoa powder, cream cheese and enough milk to make it a spreading consistency.
Spread the icing over the cake and serve.




Eton Mess

Consolidation phase


Prep time: 15 minutes
Cooking time: 30-40 minutes
Serves 2
 


Ingredients:

1 egg white
½ tsp cornflour
3 tbsp sweetener
75 g strawberries, hulled and halved >>>>>>>>> On Cruise phase you can substitute strawberries with a few drops of Strawberries flavouring
200 g fat free natural yoghurt
 
Preheat the oven to 150C (300F) Gas Mark 2.
Whisk the egg white until stiff, and then whisk in the cornflour and sweetener until thick and glossy.
Spoon two large spoonfuls onto a baking sheet covered in greaseproof paper.  Bake for 30-40 minutes, until crisp.  Remove from the oven and allow to cool.
Break up the meringue and mix with the strawberries and yoghurt and spoon into small glasses to serve.




Scones

Consolidation phase

Prep time: 12 minutes
Cooking time: 8-10 minutes
Makes 4
 

Ingredients:

50g Dukan oat bran
50 g cornflour
½ tbsp sweetener
1 egg, separated
1 tbsp fat free quark
1 tbsp low fat yoghurt
3 strawberries, hulled and sliced >>>>>>>>>>>>> On Cruise phase you cannot have fruits so you can add a few drops of any  fruit flavouring to your yogurt preparation
 
Preheat the oven to 200C (400F) Gas Mark 6.
Place the oat bran and cornflour into a bowl and stir in the sweetener.
Whisk the egg white until stiff.  Whisk together the egg yolk and quark.
Fold the egg white into the egg yolk mixture then fold into the oat bran mixture.
Spoon 4 spoonfuls onto a baking try and cook for 8-10 minutes.  Leave to cool on a rack.
Serve topped with a drizzle of yoghurt and a few slices of strawberries.