Chicken cutlets according to Dukan: 6 delicious recipes

Bread for the Attack phase

These recipes are for those who cannot deny themselves bread (even despite its calorie content) and sandwiches or simply cannot live without buns. If you thought that buns are not the best dish for Attack, then you are wrong.

Bran bun

To make 6 buns you will need:

• 4 tbsp. l. bran
• 1 or 2 eggs
• baking powder - a whisper
• 2-3 tbsp. low-fat milk powder (up to 5%)
• for those who want a sweet option - a couple of sweetener tablets

Preparation : Pour bran and milk powder into a bowl, beat in eggs, add baking powder and mix everything well.
Pour into cupcake molds, it is most convenient to use silicone molds. Bake in an oven preheated to 180 degrees for 15 minutes until golden brown. You can check the readiness of the Attack buns with a toothpick, as with any baked goods. Remove from the oven and let them cool. You can make such buns not only in the form of muffins, but also simply in the form of small pancakes, then they can be used as a basis for sandwiches.

Note: you can eat no more than 2-3 of these buns per day. They can replace your daily consumption of bran.

As for sweeteners, you need to remember that it is prohibited to use glucose, fructose and sorbitol. It is also better not to use synthetic sweeteners, as they can seriously harm the body, at least cause an upset stomach, and some are even toxic. It is best to give preference to natural products. Sweeteners made from stevia (the so-called honey grass) are now popular.

Stevia is considered the sweetest natural product because, unlike sugar, it is low in calories and does not increase blood glucose levels. You can buy it in regular stores, but it’s difficult. It is possible to order directly via the Internet a stevia sweetener specially designed for the Dukan diet - a high-quality 100% natural product. There are enough reviews about it. The link to it is on the left, and you can read about this online store here.

Bread

There is no need to deny yourself sandwiches if you love them. The recipe for bread for the Dukan diet is what you need. You don’t break your diet and don’t deny yourself your favorite foods.

For the bread you need:

• 3 tbsp. bran (remember that in Ataka the daily norm is 1.5 tbsp, which means you can eat half a serving of bread per day)
• 2 tbsp. l. low-fat natural yogurt
• 1 egg or 2 egg whites

How to cook:

Beat the egg in a bowl until foamy, add yogurt and oat bran.

Heat a frying pan (it is better if it has a non-stick coating to fry the bread without oil). Spoon four “pancakes” onto the hot frying pan. Fry the bread on both sides for 3-5 minutes.

These breads can be eaten separately, or you can make toast with them, for example, with soft cheese and salmon or ham.

How to bake oat bran bread:

How to cook juicy chicken according to the Greek recipe

1. Cut the chicken loin lengthwise. Trim the lemon zest and chop it.

2. Rub the meat with the required amount of salt, ground pepper, lemon zest, and chopped garlic. Pour kefir on top. Let the breast sit in this marinade for a couple of hours.

Dukan chicken nuggets recipe

For those who are accustomed to eating fast food, but realized in time that it is harmful, Dukan developed this dish. Chicken breast nuggets will definitely not harm your health or figure.

1. You need to preheat the oven in advance. It’s good if it has a “Convection” function, so that the product is simply blown with hot air. But don’t be upset if the oven doesn’t have this mode, the nuggets can be cooked directly in the frying pan.

2. You need to beat the required amount of eggs, adding milk and salt.

3. Cut the breast into small pieces and start dipping them into the milk-egg mixture, immediately rolling each piece into bran.

4. Place the pieces on a baking sheet and cook, frying on both sides.

Source

Chicken recipes

Chicken baked in the oven is an ideal option for dietary nutrition. Therefore, introduce a new habit of not frying, but baking in the oven or in a slow cooker. It's simple and delicious.

With rosemary and lemon

For this dish you will need: chicken (thighs, legs or fillet), several sprigs of rosemary, juice of half a lemon.
Preparation : Preheat the oven to 180 degrees. Wash the chicken pieces; if there is skin or fat, it is better to cut them off. Place the chicken on foil, top with lemon juice and sprigs of rosemary. Bake in the oven for about 20 minutes until done.

Note: You can use seasonings for cooking, but they should not contain MSG or salt. Only natural dry herbs, look carefully at the ingredients when purchasing!

Nuggets

Nuggets are mostly associated with fast food, and certainly few people think that they can be made dietary.
Adapting the recipe for the Attack phase will allow you to indulge yourself with them without any problems. For this recipe you will need:

• 2 chicken breasts;
• 1 egg;
• 2-3 tbsp. spoons of bran;
• spices;

Preparation : In a small bowl, combine oat bran, salt, and spices. You can add herbs. In another bowl, beat the egg. Chicken breast should be cut into long thin slices 2 cm thick.

Dip a piece of breast in the egg, then roll in bran and place on parchment/baking sheet/foil. Preheat the oven to 180 degrees. Bake the nuggets in the oven for 15-20 minutes until done.

Chicken muffins

For this simple dish you will need:

• 1 egg for each muffin
• chicken breast, cut into small pieces
• spices and herbs
• green onion or onion - finely chopped
• low-fat cheese - cut into small cubes

Preparation : Before starting cooking, preheat the oven to 180-200 degrees.

Mix all ingredients except eggs in a bowl. Divide the mixture into 4 parts, take silicone muffin molds or just a muffin mold. Place the mixture into each compartment. Break an egg into each cell on top. Bake in the oven for 15-20 minutes. Cool before serving.

Rolls with soft cheese

This recipe is suitable for both the oven and the slow cooker. For it you will need:

• 4 chicken breasts
• 50-70 gr. soft low-fat cheese
• green onions
• clove of garlic
• spices and herbs

Preparation : Cut the chicken breasts in half lengthwise to make thinner pieces (see photo).

The halves can be broken off. For the filling, finely chop the onion and garlic, mix it with soft cheese, add spices and herbs.

Wrap the filling into rolls and secure with a toothpick. Bake in the oven or slow cooker for about 20-25 minutes.

Dukan recipes in a slow cooker: 4 stages of the diet

The main motto of the famous nutritionist Pierre Dukan is not to limit yourself in food, you can eat as much as you want. But, there are some features of cooking and the diet menu, which is divided into 4 stages.

Let's take a look at each of them:

1. Stage one is Attack. Products are used with a high protein content, cooking: steaming, stewing or baking. Duration of the diet depending on the initial weight: from 3 to 10 days. This stage is the shortest and easiest, because you can eat in large portions. During this period, you can get rid of 3 to 7 kg or even more.
2. Stage two – Alternation or Cruise. We continue to prepare protein dishes, introducing vegetable ones, which need to be alternated daily. Protein food for a day, vegetable food for a day. The duration depends on the characteristics of the human body, so this stage can drag on for a long time until the desired result is achieved.
3. The third stage is consolidative, it is called Consolidation. Duration no more than 10 days, based on each kilogram lost. That is, if 5 kg were lost, 50 days are allocated for the third stage, etc.
4. Stage four – Stabilizing, smooth exit from the diet, taking into account the recommendations of a nutritionist. This is the longest stage of the diet because it must be followed constantly.

The multicooker is simply ideal for preparing Dukan diet dishes; below we offer popular recipes for cooking in the multicooker.

Fish and seafood dishes

Fish and seafood contain a lot of protein and are recommended foods during the Attack phase.

Omelet with smoked salmon

Omelet is one of the most popular recipes in any phase of the Dukan diet.
This recipe is perfect for any meal, whether it's a Sunday breakfast for the whole family or your everyday lunch at work. For this recipe you will need:

• 5-6 chicken eggs
• 200 gr. smoked salmon
• 2 tablespoons natural low-fat yogurt
• dill
• 1 tbsp. fresh green or onions

Preparation : Preheat the oven to 180 degrees. The fish is cut into small cubes. In a separate bowl, mix eggs, yogurt, dill and onion. Add chopped fish here and mix.

Place the mixture in a baking dish (a silicone mold works best as the cake will not burn and is easy to clean). Bake in the oven for 35-40 minutes until done.

Salmon with mustard, baked in the oven

You will need:

• 1 tbsp. mustard (any kind, granular can be used)
• salmon fillet - 1 pc.
• thyme
• spices without salt and monosodium glutamate

Preparation : Preheat the oven to 200 degrees. Place the salmon fillet in a baking dish, coat it with mustard, sprinkle with thyme and spices.

Bake in the oven for 20-25 minutes until done.

Tom Yam soup with seafood

Thai soups are loved by many, Tom Yum is the most famous of them and is perfect for the first phase of the Dukan Diet. To prepare it you will need:

• 2 liters of water
• 300-400 g white fish fillet - hake, limonella, pollock
• 100 grams of shrimp or sea cocktail
• spices and seasonings
• a little dried or fresh ginger
• some green basil

Preparation : Pour water into a saucepan and put on fire. When the water boils, add the diced fish into it. Cook for 10-15 minutes.

Add spices and herbs to the soup, except basil. Cook for another 10 minutes, then add shrimp. Cook for about 5 minutes. Turn off the soup and let it stand.

Before serving, sprinkle the soup with chopped basil leaves.

Curd rolls with crab sticks

The secret of the rolls is that cottage cheese replaces rice.
For this recipe you will need:

• soft cottage cheese or cheese
• crab sticks
• nori

Preparation : Place a sheet of nori, first spread cottage cheese or soft cheese on it. Then lay out the crab sticks and wrap them with nori. When all the “sausages” are ready, you can put them in the refrigerator for about 20 minutes, then carefully cut them with a sharp knife.

Rabbit in yogurt

For variety, you can cook not only chicken; rabbit in yogurt would be an excellent lunch option. The resulting dish is dietary, tender and very satisfying. Yogurt should be taken low-fat and without flavoring additives.

Ingredients:

• 1.5 kilograms of rabbit meat (carcass);
• 100 milliliters of natural yogurt;
• 100 milliliters of water;
• spices, pepper, salt to taste.

Preparation:

1. The rabbit carcass should be cut, the skin and excess fat removed. Soak the meat in cold water and leave for 1.5-2.5 hours. Cut the meat into small pieces.
2. Place the chopped meat in the multicooker bowl in one layer.
3. Place the yogurt in a separate cup and mix it with water. The proportion should be 1*1. Add spices, salt, pepper, mix. Pour the resulting sauce over the meat. Close the multicooker lid, set the “Pilaf” mode, cook for 60-80 minutes.

Dessert

The attack is truly the most difficult phase of the diet, but these easy-to-make and delicious desserts will help you cope with it easily.

Syrniki

For cheesecakes you need:

• 200 gr. low-fat cottage cheese
• 2 eggs
• sweetener
• 2-3 tbsp. spoons of bran
• salt, vanillin

Preparation : In a bowl, mash the cottage cheese with a fork, beat in the eggs, add sweetener and bran and mix well.
Add salt and vanilla. Form cheesecakes from the resulting mass. There are two cooking methods: in a non-stick frying pan or in the oven (bake for 15-20 minutes at 160-180 degrees), choose which one you like best.