Started DUKAN ATTACK PHASE 7/14/2014
7 - 10 Days
Some PURE PROTEIN MEALS
ATTACK
/ PURE PROTEIN MEALS
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Crispy Shirataki Noodles
Preparation
Drain
and rinse Shirataki noodles and pat dry.
Cut the
noodles into pieces and place on cookie sheet lined with parchment paper
Add your
favorite spices
Heat
oven to 375F
bake
for 40 minutes or until crispy.
You can
broil for the last 2-5 minutes
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Turkey Shirataki
Preparation
Saute
ground turkey in a skillet adding the cumin, coriander, fennel and black
pepper
Rinse
noodles according to instructions on package, then drain and add to skillet
Toss
together and serve
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Spinach Fettuccini Shirataki with Ground
Beef
Preparation:
Prepare
Shirataki noodles as per package and set aside.
Sautee
ground beef in a frying pan with pepper, about 5-8 minutes.
Add
parsley and noodles and cook for another 5 minutes
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Oat Bran Pancake Makes 1 pancake
Ingredients:
You can
also add vanilla or cinnamon
Preparation:
Mix oat
bran and Greek yogurt together until the mixture is soft. Carefully mix in
beaten egg white.
Heat up
a non stick frying pan, pour in the mixture and cook over a medium heat or
until the underside is golden and the upper side starts to dry.
Cook Each
side for 5 minutes.
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Hibiscus and Goji Tea
Optional:
1/8 teaspoon of Orange flavor extract can be added
Preparation:
In a
large saucepan bring the water to a boil and remove from heat.
Add
Goji berries, hibiscus flowers, stevia and cinnamon sticks.
Let
steep for 25 minutes.
Whisk
for 30 seconds; strain into a pitcher.
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PURE PROTEIN Muffins
Preparation:
1.
Preheat oven to 350°F.
2. In a
medium bowl, mix the egg yolks, oat bran, yogurt, sweetener, and flavoring of
your choice until thoroughly combined.
3. In a
mixing bowl, beat the egg whites until stiff.
4.
Gently fold the egg whites into the oat bran mixture.
5.
Spoon the batter into muffin tin and bake until cooked through, about 25
minutes
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Goji Berry Jam 5 Servings
Water
(to cover the berries)
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Put the
Goji berries in a small non-stick saucepan, cover them with water & soak
for 30 minutes
Add the
lemon juice and stevia and bring to the boil, stirring constantly.
Mix in
the agar-agar & simmer for 7 or 8 minutes continuing to stir the mixture
all the time
You can
blend the jam with a hand blender for a smoother consistency
Place
your finished jam in a clean glass jar and keep in the refrigerator for up to
4 days
Try adding grated ginger
or some stewed rhubarb to make unique flavors
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