Dukan Lunch Recipes

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When you are in the mood for lasagna or eggplant parmesan, this is the perfect recipe to prepare. It is stuffed with yummy ricotta and mozzarella cheese and covered in diced tomatoes. It works great as a side dish or main course and you can easily add ground beef to get in some extra protein.

Dukan Diet Eggplant Rollatini
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 4
Serving Size: 1/4 recipe
Nutritional Info: 147 calories, .2 g of fat, 30 g carbohydrates, 3.7 g dietary fiber, 28.8 g of protein

Instructions
1 large eggplant
16 oz fat free ricotta cheese
4 oz fat free mozzarella cheese
1/2 can diced tomatoes with Italian seasoning
2 tbsp Italian seasoning
Salt and pepper to taste

Instructions
1. Lay eggplant on a baking sheet sprayed with a non-stick spray; place into a 350°F oven for 10 minutes and then turn eggplant. Cook other side till lightly browned. Cooking times will vary with each oven.

2. In a large mixing bowl combine the ricotta, mozzarella, 1/2 the diced tomatoes, Italian seasoning, salt, and pepper.

3. Add about 2 tbsp of the cheese mixture onto each piece of eggplant and roll. Place in a baking dish and cover with additional diced tomatoes. Bake for 10-15 minutes until the cheese begins to bubble on the sides.

Article source: http://www.drdukanrecipes.com/eggplant-rollatini/

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Coming off the holidays where I definitely overindulged, I am feeling like I need to return to a week of pure protein and get things back on track. The problem? I am still craving all the bad food I ate last week. The solution – these yummy baked buffalo wings that taste amazing. They are crispy and crunchy and do not taste anything like diet food. You will love them.

Dukan Diet Baked Buffalo Chicken Wings
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 8
Serving Size: 3 wings
Nutritional Info: 201 calories, 16 g of fat, 0 g carbohydrates, 0 g dietary fiber, 17 g of protein

Ingredients
2 pounds frozen wings
4 tbsp Frank’s Buffalo Hot sauce

Directions
1. Place the wings in a microwave safe container and fill the container until the wings are half covered with water. Microwave on high for 10 minutes. Stir. Microwave for ten more minutes on high.

2. Preheat the oven to 425 degrees. Dry the wings with paper towels and then place in a single layer on a baking sheet covered with aluminum foil and sprayed with cooking spray. Bake for 40 minutes. Flip over and bake for ten more minutes.

3. Let cool for ten minutes and then toss with Buffalo sauce.

Article source: http://www.drdukanrecipes.com/baked-buffalo-chicken-wings/

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As the cold weather continues to come in, I find myself eating more and more soup. This broccoli soup with cheddar cheese is a great and warm soup that will fill you up and works for any protein and veggie day. It tastes delicious and seems much more indulgent than it really is.

Dukan Diet Broccoli Soup
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 8
Serving Size: 1 cup
Nutritional Info: 61.6 calories, 3.5 g of fat, 3 g carbohydrates, 1.3 g dietary fiber, 5.8 g of protein

Ingredients
2.5 pounds broccoli, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 1/2 tsp dry mustard powder
1/2 tsp Cayenne powder
1/4 tsp baking soda
4 cups chicken broth
3 oz sharp low fat cheddar, grated
1 1/2 oz parmesan, grated
Salt and pepper to taste

Instructions
1. Heat a large pot sprayed with cooking spray over medium heat add the broccoli, onion, garlic, mustard powder, cayenne, and about 1 tsp salt. Cook for about 5 minutes until the broccoli becomes fragrant.

2. Add 1 cup of chicken broth and the baking soda and bring to a simmer. Cook until the broccoli is soft and tender, about 20 minutes.

3. Add remaining broth broth and bring the soup to a simmer. Add the cheese and then blend using an immersion blender or carefully in a regular blender. Season with salt and pepper.

Article source: http://www.drdukanrecipes.com/broccoli-soup/

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