Dukan Recipes

Custard

5 Eggs

1.5 cups nonfat milk

1 tablespoon vanilla extract

1 tsp nutmeg

2 packets of sweetener

1. Preheat oven to 300 degrees

2. In a large heatproof bowl, beat eggs until smooth 

(I used my bullet blender with a flat whipping blade) 

3. Heat milk in a medium saucepan over low heat until bubbles

appear around edges of pan - don't let milk boil! 

4. Remove from heat, and slowly add egg mixture to hot milk - stirring constantly. 

5. Add vanilla extract, nutmeg, and sweetener (I added some cinnamon too!)

6. Divide mixture into 6 oven-safe ramekins - garnish each with a pinch of nutmeg

7. Place ramekins in a cake pan - and pour boiling water in the pan until it reaches 3/4 

of the way up the sides of the ramekins

8. Bake for 30-35 minutes

9. Allow to cool for 30 minutes in pan, then cover each dish and place in the fridge

to cool for an additional 2 hours.

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Oil Free Mayonnaise

1 hardboiled egg

1/4 cup fat-free cottage cheese OR fat-free sour cream

1/2 tsp Dijon Mustard

salt and pepper to taste

1. chop the hard boiled egg (I used an egg slicer and my bullet blender) 

2. add the sour cream and mustard - stir (or blend...) 

3. add salt and pepper/ other herbs as desired. 

* This didn't really taste like REAL mayo - however, it was a close enough approximation for tuna salad.

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Yogurt Dressing

6-8 oz. fat-free plain yogurt

1 Tbsp Dijon mustard

dash of vinegar

salt, pepper, and herbs to taste

1. just mix everything together 

*I used this as a dipping sauce for fish - it was pretty good. It could probably use a

little bit of sweetener or something.

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Oat Bran Galette

1.5 - 2 Tbsp Oat Bran

1 egg (white only or whole) 

2 Tbsp non fat plain yogurt (could use Greek Yogurt)

1 packet of sweetener 

*Or add garlic/ herbs for a savory pancake

1. mix egg and yogurt together until smooth - (I've tried both

egg white and whole egg - I much prefer whole egg. But if you 

have cholesterol issues opt for egg white)

2. add oat bran, mix well 

3. pour mixture into a small frying pan (I strongly suggest using a fat-free cooking

spray to grease the pan.. trust me) 

4. cook on each side until golden brown