DUKAN, I Can, You Can

Started DUKAN ATTACK PHASE 7/14/2014

7 - 10 Days

Some PURE PROTEIN MEALS

ATTACK / PURE PROTEIN MEALS

Crispy Shirataki Noodles 1 package Shirataki 1 teaspoon of your favorite spices 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	Turkey Shirataki 2 pouches of Shirataki Noodles 1 lb. ground lean turkey breast 1 Tbsp. Cumin, Coriander, Fennel seeds ¼ Tsp. Black pepper 1 stalk green onion (optional) 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
Spinach Fettuccini Shirataki with Ground Beef 2 packs Fettuccini Shirataki 1 lbs lean grass-fed ground beef ½ cup parsley, chopped Pepper to taste 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	Oat Bran Pancake Makes 1 pancake Ingredients: 1.5 Tbsp Organic Oat Bran 2 Tbsp of non-fat plain Greek yogurt 1 egg white, beaten until frothy 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.
Hibiscus and Goji Tea 8 cups of water ¼ cup dried Goji berries ¼ cup hibiscus flowers (or Rooibos tea) 1/8 teaspoon stevia 2 cinnamon sticks Ice cubes 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.	PURE PROTEIN Muffins 4 eggs, separated ½ cup oat bran ¼ cup fat-free plain Greek-style yogurt ½ teaspoon zero-calorie sweetener 2 teaspoons grated lemon zest or ½ teaspoon ground cinnamon 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
Goji Berry Jam 5 Servings 5 tablespoons Goji Berries 3 scoops Organic Stevia or to taste 1 teaspoon of Lemon Juice 1 teaspoon of Agar-agar Water (to cover the berries)	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

XOXO

The Fit ME