The Dukan Diet (26 page)

1. In a large pot, add beef, water, thyme, bay leaf, broth, onion, salt, and pepper.
   
2. Cook for 1 hour and 15 minutes on medium heat.
   
3. Let beef cool until lukewarm and serve with
   Ravigote Sauce
   and pickles.
   

Note: During the Cruise phase, add a leek to the bouillon. You can serve the beef with
Tomato Purée
if you are in the Attack phase
.

Vietnamese Beef
MAKES 2 SERVINGS
Preparation time: 20 minutes, plus 30 minutes for marinating
Cooking time: 10 minutes

1. Cut the meat into ½-inch cubes.
   
2. In a small bowl, mix together the soy sauce, oyster sauce, ginger, and pepper. Put the meat into a dish and pour the soy sauce mixture over it.
   
3. Cover the meat and marinate in the refrigerator for at least 30 minutes.
   
4. To cook, heat a heavy-bottomed skillet over medium heat, place vegetable oil in the skillet, and add the crushed garlic.
   
5. Remove the meat from the marinade and drain. Discard the marinade.
   
6. Once the garlic has started to brown, about 3 minutes, add the meat, and cook over a very high heat, mixing rapidly for 10 to 15 seconds. The meat should be served on the rare side, so do not overcook.
   
7. Garnish with cilantro leaves.
   

Pork Medallions
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 15 minutes

1. Preheat oven to 375°F. Place pork between two sheets of plastic wrap and pound with a meat mallet or small skillet until ⅛ inch in thickness.
   
2. Cut the pork into 8 equal pieces and sprinkle with salt and pepper.
   
3. Cover the bottom of a nonstick frying pan with the chopped onion and sliced garlic.
   
4. Sprinkle the broth over the onions and garlic.
   
5. Cook over medium heat until the onions and garlic turn a caramel color.
   
6. Put the medallions of pork on top of the bed of onions and garlic and cook in the oven for 10 minutes, turning after 5 minutes.
   
7. Remove the onions and garlic from the pan, and in the Attack diet phase, discard after cooking.
   
8. Leaving the remaining juices in the pan, return the pork to the pan, turn the oven up to Broil, and broil the meat for an additional 5 minutes.
   
9. Serve with fresh lemon cut into quarters.
   

Poultry Recipes

Roast Chicken with Tarragon and Lemon
MAKES 6 SERVINGS
Preparation time: 25 minutes
Cooking time: 1 hour 40 minutes

1. Preheat oven to 425°F.
   
2. Clean, rinse, and pat the chicken dry with paper towels.
   
3. Squeeze one half of the lemon over the outside of the chicken. Then rub the chicken with the garlic, salt, and pepper.
   
4. Place the tarragon, onion, and the other half of the lemon inside the chicken. Place the chicken on an ovenproof pan and cover it with foil.
   
5. Bake the chicken in the oven for 1 hour 30 minutes, or until a thermometer inserted into the middle of the chicken registers 170°, or until juices run clear when a knife is pierced into the thickest part of the thigh.
   
6. Take the foil off and let the top brown for the last 10 minutes.
   

Note: Avoid eating the skin and the tips of the wings. You can replace the tarragon with rosemary in this recipe
.

Chicken with Mustard
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 45 to 60 minutes

1. Preheat oven to 400°F.
   
2. Cover a rimmed sheet tray with foil.
   
3. In a bowl, toss together the chicken, mustard, and thyme until the chicken is thoroughly coated.
   
4. Arrange the chicken in a single layer on the foil-covered sheet pan.
   
5. Lay a sheet of foil over the chicken and fold over the edges tightly so that no steam can escape. Depending on the size of the baking sheet, you may need more than one piece of foil.
   
6. Put the chicken in the oven and cook for 45 minutes to 1 hour, or until a thermometer inserted into the thickest part of the chicken thigh registers 170°.
   
7. Blend the yogurt or sour cream with salt and pepper to make a sauce.
   
8. When the chicken is done, remove the foil. Pour the sauce over the chicken thighs, stirring to dissolve any remaining mustard and to incorporate any juices on the sheet pan into the sauce.
   

Tandoori Chicken Cutlets
This recipe needs to marinate overnight
.

MAKES 6 SERVINGS
Preparation time: 15 minutes, plus overnight marinating
Cooking time: 25 minutes

1. Crush the garlic, ginger, and chili peppers completely.
   
2. Mix the garlic mixture with the yogurt, spice mix, lemon juice, salt, and pepper until thoroughly combined and smooth.
   
3. Score the chicken breasts and coat them with the yogurt mixture, cover, then place in refrigerator to marinate overnight.
   
4. The next day, remove the chicken from the marinade and discard the remaining marinade. Place the breasts in an ovenproof dish in a single layer.
   
5. Bake the breasts in a preheated 400°F oven for 20 minutes, or until a thermometer inserted into the thickest part of the chicken registers 170°. Turn the oven up to Broil and brown chicken for an additional 5 minutes before serving.
   

Lemon Chicken
MAKES 4 SERVINGS
Preparation time: 20 minutes
Cooking time: 35 minutes

1. Cut the meat into 1-inch cubes.
   
2. Heat a large nonstick pan with a lid over medium heat. Add the onion, garlic, and fresh ginger and cook, covered, for 3 to 4 minutes.
   
3. Turn heat to high, uncover the pan, add the chicken, and stir continuously for 2 minutes with a spatula until brown.
   
4. Add the lemon juice, soy sauce, and water.
   
5. Add the fresh herbs, cinnamon, ground ginger, and lemon zest.
   
6. Reduce the heat, season to taste with salt and pepper, and simmer, covered, for 30 minutes. Serve hot.
   

Turkey and Chicken Rolls
MAKES 2 SERVINGS
Preparation time: 5 minutes

1. Separate the individual slices of deli meat and place on a plate.
   
2. In a bowl, mix the cream cheese with the garlic and herbs.
   
3. Spread this mixture on each slice of deli meat and roll up into individual rolls.
   
4. Cut each roll into 6 pieces and serve.
   

Fish Recipes

Steamed Sole
MAKES 4 SERVINGS
Preparation time: 10 minutes
Cooking time: 10 minutes

1. Cut the fish into 8 pieces and pat dry with a paper towel. Place the fish on a plate.
   
2. Fill a steamer with ¾ inch of water and bring to a boil. Place the plate with fish in the steamer and cook for 10 minutes.
   
3. Top the fish with lemon, chopped parsley, salt, and pepper and serve the fish with its juices. Serve immediately.
   

Cod Fillets in Mussel Broth
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 25 minutes

1. Preheat oven to 450°F.
   
2. Wash the cod and place in a large baking dish, topped with the sliced onion.
   
3. Place the cod in the oven, uncovered, to bake for 20 minutes.
   
4. Discard any mussels with shells that are open or broken and that do not close when tapped.
   
5. Place the cleaned mussels in a pot with a lid and add the wine. Cover the pot and cook over high heat until the liquid comes to a boil. Reduce heat to a simmer, and cook for about 4 to 5 minutes, just until the mussels open. During cooking, shake the pot so the mussels can cook evenly. Discard any unopened mussels. Drain and save the cooking liquid from the mussels.
   
6. Add the lemon juice to the cooking liquid from the mussels and strain it well.
   
7. Remove the cod dish from the oven and pour the mussel liquid over the fish. Season with pepper and return the fish to the oven to continue baking, uncovered.
   
8. Shell the mussels and add them to the cod for the last 5 minutes of cooking time along with 2 tablespoons of water and a dash of salt.
   
9. Discard the juices from the pan before serving. Serve with fresh lemon wedges.
   

The next three recipes—Grilled Fish, Baked Fish, and Poached Fish—can be made with many different kinds of fish, such as salmon, cod, catfish, halibut, flounder, sea bass, tuna, or swordfish.

Serve any leftovers with
Green Mayonnaise
.

Grilled Fish
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes

1. Heat the grill, or preheat oven to 400°F.
   
2. Wash and pat the fillets dry with a paper towel.
   
3. Sprinkle the herbs and chopped onions on the fish and season with pepper.
   
4. Place the fish either on the grill (with the rack lightly oiled with vegetable oil), or in the oven until cooked to your liking, about 10 minutes.
   
5. Season with salt after cooking. Serve with fresh lemon wedges.
   

Baked Fish
MAKES 4 SERVINGS
Preparation time: 5 minutes
Cooking time: 15 minutes

1. Preheat oven to 375°F.
   
2. Wash and pat the fish dry with paper towels.
   
3. Place the fish skin side down in a clear baking dish.
   
4. Add the wine and pepper. Place dill on each fillet.
   
5. Bake until the fish is just opaque in the center, about 15 minutes.
   
6. Lightly salt the fish, and discard the juice from the pan. Serve with fresh lemon wedges.
   

Poached Fish
MAKES 6 SERVINGS
Preparation time: 10 minutes
Cooking time: 5 minutes

1. Combine the water, wine, sliced shallot, parsley, and thyme in a large skillet with a lid.
   
2. Place the salmon fillets in the skillet, skin side down.
   
3. Cover tightly and simmer on a medium-high heat for about 5 minutes.
   
4. Remove from the heat and allow to stand, covered, for 5 minutes.
   
5. Discard the pan juices and serve with lemon wedges.