Dukan Chocolate Cake

This cake is an easy, tasty and quick to make, Dukan-friendly treat.

What You'll Need:

• Round cake pan, or two small ramekins (as shown in the above picture)
• Two medium-sized mixing bowls
• 8 Tbsp of oatbran
• 1 tsp baking powder
• 1/3 cup sugar substitute, like Ideal - a xylitol-based sweetener
• 3 Tbsp of sugar-free chocolate powder (I use the Ghirardelli kind you can get in the Netherlands)
• 1 cup of non-fat Greek yogurt (you can also sub in non-fat quark, or vanilla-flavoured non-fat yogurt. I use non-fat Greek yogurt as it is usually thicker and makes the cake more moist...yes, I hate that word, too ;)
• 1 tsp vanilla
• 4 eggs 

What You'll Do:

• Pre-heat your oven to 180C (or 350F)
• Get two medium-sized bowls ready
• In one bowl, mix together your dry ingredients until fully combined - oatbran, baking powder, sweetener, chocolate powder
• In the other bowl, mix in your yogurt/quark, vanilla then your 4 eggs (I will usually crack them one by one in a separate little container, like the measuring cup I just used, to ensure each egg is good before I add them into the larger mixture)
• Mix the liquid mixture thoroughly until it is a consistent colour and texture
• Add the liquid mix into the dry mix and stir until smooth 
• Pour the combined mix into the chosen containers, filling to about 3/4 full
• Let bake for 12-18 minutes, or until cooked through - my oven runs hot, so 15 minutes works for me, but start checking in on them at the 12 minute mark
• I think these taste the nicest hot - as the middle is still a little gooey...yum!

You can serve these with a dollop of fat-free cream cheese on top, or a fat free vanilla yogurt. Delicious!

The STEWART SCORE:
Appearance: 2
Taste: 2
Ease: 2

Dukan Oatbran Pancake (Galette) Recipes

A crucial part of the Dukan diet is eating oatbran everyday.
To do this during the Attack, Cruise, Consolidation and now the Stabalization Phase one eats a lot of the Dukan diet's Oatbran Pancakes (or, Galette's as Dr Dukan calls them).

They are quick to make, tasty to eat and store easily if you wish to pre-make them for a busy week ahead.

Below there are three recipes - all containing your daily consumption target of oatbran: The Basic, The Cinnamon Spice and The Lemon Yogurt.

The fun thing is, with 'The Basic' recipe - you can add toppings, try new spices - anything to keep eating oatbran from being boring...because you need to do it for life if you have committed to the Dukan diet.

The Basic: What You'll Need:

• 1 egg
• 1.5 Tbps Oatbran when you are in the Attack phase. Use 2 Tbps when you are on the Cruise, Consolidation and Stabilization phases.
• 1.5 Tbps fat free quark or yogurt (I use 0% Total Fat-free Greek Yogurt). As per the oatbran, raise this amount to 2 Tbps when on the Cruise, Consolidation and Stabilization phases.

What You'll Do:

• Use a non-stick frying pan
• Pre-heat your frying pan as you do the below steps
• In a small mixing bowl, add in your oatbran, fat-free quark or yogurt then egg
• Stir completely
• Pour onto your hot pan, cooking until the pancake starts to show small bubbles (about three minutes)
• Flip your pancake over and cook the other side until a nice light brown

Easy, right? But - admittedly pretty darn boring. We can be more creative than this?!

The Cinnamon Spice: What You'll Need:

• 1 egg
• 1.5 Tbps Oatbran when you are in the Attack phase. Use 2 Tbps when you are on the Cruise, Consolidation and Stabilization phases.
• 1.5 Tbps fat free quark or yogurt (I use 0% Total Fat-free Greek Yogurt). As per the oatbran, raise this amount to 2 Tbps when on the Cruise, Consolidation and Stabilization phases
• 1 tsp your favourite cinnamon (mine is from The Silk Road Spice Merchant - I use their Indonesian Korintje Cassia Cinnamon, I find it the most spicy)

* Repeat the cooking instructions from above

The Lemon Yogurt: What You'll Need:

• 1 egg
• 1.5 Tbps Oatbran when you are in the Attack phase. Use 2 Tbps when you are on the Cruise, Consolidation and Stabilization phases.
• 1.5 Tbps fat free lemon-flavoured yogurt (which raises to 2 Tbps when not on the Attack phase)
• 1 tsp lemon zest

* Repeat the cooking instructions from above

Now its time to channel Martha - be creative!!

Try different spices that you love.
Make the pancake savoury by adding dill, fresh basil, curry powder...put salmon or tuna on it and have it for dinner instead of breakfast.
This is such a versatile recipe allowing for creativity.

Show Martha what tricks you have up your apron sleeve!
Try the sugar-free cinnamon apple sauce with strawberries (any berry would be tasty). Using sugar-free or xylitol-based syrup, or have The Basic galette with low-fat ham or chicken slices.
The STEWART SCORE:
Appearance: 1.5 (this would raise to a two with lots of pretty fruit toppers!)
Taste: 2
Ease: 2

Dukan Polenta Oatbran Chicken Nuggets

The Dukan diet friendly polenta, oatbran chicken nugget is one of my favourite recipes. Its easy, healthy and for a nugget, pretty darn handsome.

Even Martha loves a handsome nugget.

                     I placed the sliced lemons on the plate to make them look real fancy.

What You'll Need (serves 2):

• 2 chicken breasts
• 1/2 cup cornmeal, or 'polenta' as it is called in the Netherlands
• 1/2 cup of oatbran
• 1 Tbps Herbs de Provence (if you can find them in your neck of the woods. If you can't, dried rosemary and pepper is darn tasty, too). I like using Herbs de Provence, as it makes me sound so continental
• 1 medium-sized egg
• George Foreman lean, mean, fat-busting grill...or suitable alternative. You can also use a non-stick frying pan to cook these little buddies.

Unfortunately (for me), no-one knows who the heck George Foreman is in The Netherlands, so I had to buy a sorry excuse for the lean, mean grilling machine...but, as long as it grills and is none stick - it'll do me.

What You'll Do:

• dice your chicken into slightly-larger-than-bite-sized pieces, ensuring you remove all the skin and weird bits you want to forget about
• crack your egg into a small bowl
• mix your cornmeal, oatbran and spices into another, separate small bowl

• plug in George to get him nice and toasty...or heat up your pan
• dip each piece of chicken into the egg (this is called 'dredging', which I think sounds morbid and eery, so I shall day 'dip')
• make sure each chicken piece is not too drippy before you place it into the dry mixture

• fully cover the chicken piece with the dry mixture
• place into George or onto your pan

• cook until done (Martha likes chicken cooked, and so should you)
• that's it!

Crispy, tasty and a nice accompaniment to a Dukan-friendly side dish, like these easy, healthy, roast Dukan veggies.

The STEWART SCORE:
Appearance: 1.5
Taste: 2
Ease: 2