Authors: Pierre Dukan

The Dukan Diet (25 page)

Put the egg in a mixing bowl and combine with the mustard.
Season with salt and pepper. Add the parsley or chives.
Gradually mix in the sour cream or yogurt, stirring continuously.

Mayonnaise will keep refrigerated in a covered container for 2 to 3 days.

Note: Using liquid pasteurized eggs will result in a slightly thinner consistency
.

Yogurt Dressing

This dressing, made with nonfat yogurt, makes an easy savory sauce
.

6 to 8 ounces nonfat plain yogurt

1 tablespoon mustard (Dijon, if possible)

Dash of vinegar

Salt, pepper, and herbs to taste

Beat the yogurt and mustard together until it has the consistency of mayonnaise. Add the vinegar, salt, pepper, and herbs.

Diet Béarnaise Sauce

A classic French sauce, traditionally served with steak
.

MAKES ABOUT ½ CUP

Preparation time: 10 minutes

2 teaspoons white vinegar

1 small shallot, chopped

¼ teaspoon chopped fresh or dried tarragon, to taste

2 raw egg yolks
or
2 pasteurized egg yolks

Heat the vinegar in a double boiler.
Add the chopped shallot and tarragon.
Cook slowly over low heat. Do not boil.
Let the vinegar mixture cool down and then pour it over the egg yolks, beating well until it thickens. Serve immediately.

Note: This recipe will not work with liquid pasteurized eggs
.

Ravigote Sauce

Serve this classic sauce with fish, hard-boiled eggs, meat, or vegetables
.

MAKES ABOUT 2 CUPS

Preparation time: 10 minutes, plus 12 minutes for the hard-boiled egg

1 raw egg
or
1 pasteurized egg
or
3 tablespoons liquid pasteurized eggs

3 medium-size sour, half-sour
or
French cornichon pickles, chopped into small cubes
^±

1 small onion, chopped

2 tablespoons each chopped fresh chives, parsley, and tarragon
or
2 teaspoons each dried crushed chives, parsley, and tarragon 1½ cups fat-free plain yogurt

½ teaspoon Dijon mustard

¼ teaspoon salt

In a glass bowl, mix together the egg, pickles, onion, and herbs.
Add the yogurt, mustard, and salt.

This sauce will keep refrigerated in a covered container for 2 to 3 days.

White Sauce

Serve this sauce over white fish or vegetables. It can be used in any phase of the diet
.

MAKES ABOUT 1 CUP

Preparation time: 10 minutes

2 raw egg yolks
or
2 pasteurized egg yolks

½ cup nonfat milk

Salt and pepper to taste

¾ cup fat-free plain yogurt

Beat the egg yolks in a bowl.
In a double boiler, heat the milk until it is slightly warm, then add salt and pepper to taste.
Pour a small amount of milk over the egg yolks and mix thoroughly.
Incorporate the egg-and-milk mixture into the double boiler and beat until thoroughly incorporated.
Add the yogurt and mix thoroughly. Serve immediately.

When serving with fish, add a chopped small sour or half-sour pickle, or a French cornichon.

Note: This recipe will not work with liquid pasteurized eggs
.

Tomato Purée

Serve this sauce with fish or vegetables
.

MAKES ABOUT 2 CUPS

Preparation time: 25 minutes

½ cup finely chopped onions

6 to 8 fresh tomatoes, peeled, with seeds removed
or
a 14.5-ounce can peeled tomatoes, chopped

Salt and pepper to taste

½ teaspoon chopped fresh mint
or
a large pinch crushed dried mint

½ teaspoon chopped fresh basil
or
a large pinch crushed dried basil

½ teaspoon chopped fresh tarragon
or
a large pinch crushed dried tarragon

Place the chopped onions and the fresh or canned tomatoes into a nonstick saucepan.
Add salt and pepper to taste.
Cover and let simmer over low heat for 20 minutes.
Let tomato mixture cool, and add the mint, basil, and tarragon.

This sauce will keep refrigerated in a covered container for 2 to 3 days.

Fresh Herb Sauce

Serve this sauce with fish or meat
.

MAKES ABOUT 1½ CUPS

Preparation time: 15 minutes

½ cup low-sodium broth—chicken, beef, or vegetable

1 teaspoon cornstarch

1 cup fat-free sour cream
or
fat-free plain yogurt

1 tablespoon fresh herbs of your choice, such as watercress, parsley, tarragon, chives, celery leaves, mint, or small shallots

Salt and pepper to taste

Pour the broth into a bowl and slowly add the cornstarch while mixing continuously.
Place the mixture in a saucepan over low heat and stir until it thickens.
Take the saucepan off the heat and mix in the sour cream or yogurt, herbs, salt, and pepper. Serve immediately.

Hunter’s Sauce

Serve this sauce with meat or fish
.

MAKES ABOUT ½ CUP

Preparation time: 25 minutes

2 chopped shallots

3 tablespoons vinegar 2 tablespoons water

1 egg yolk
or
1 pasteurized egg yolk
or
1 tablespoon liquid pasteurized egg

2 tablespoons fat-free sour cream
or
fat-free plain yogurt

1 sprig fresh tarragon, chopped
or
a pinch of dried tarragon, crushed

Salt and pepper to taste

In a saucepan, mix the chopped shallots in the vinegar and water.
Cover and cook for about 10 minutes.
Uncover and continue cooking until the sauce thickens, about 5 more minutes.
In a bowl, beat the egg.
Remove the saucepan from the heat and add the beaten egg and the yogurt or sour cream.
Add the chopped tarragon to the mixture.
Season with salt and pepper to taste.
Reheat in a double boiler to thicken further. Serve immediately.

Hollandaise Sauce

Serve this sauce with white fish, asparagus, green beans, or spinach
.

MAKES ABOUT ½ CUP

Preparation time: 15 minutes

¼ cup nonfat milk

2 egg yolks
or
2 pasteurized egg yolks

1 teaspoon Dijon mustard

2 tablespoons fresh lemon juice

In a saucepan, warm the milk over a low flame for 2 to 3 minutes. Remove from heat.
Combine the egg yolks, mustard, and lemon juice in a double boiler over hot, but not boiling, water.
Let mixture heat for a few minutes over low heat, stirring constantly until it thickens.
While stirring, slowly add the warm milk.
Continue to cook and stir until the mixture thickens. Keep warm until serving.

Note: This recipe will not work with liquid pasteurized eggs
.

Béchamel Sauce

You can top cooked vegetables, such as broccoli, with this sauce and place them under the broiler until all is bubbly and browned
.

MAKES ABOUT 1 CUP

Preparation time: 10 minutes

1 cup nonfat milk

1 tablespoon cornstarch

1 low-sodium beef bouillon cube

Salt, pepper, and nutmeg to taste

In a saucepan, mix together the milk and the cornstarch and add the beef bouillon cube.
Cook for a few minutes over low heat until thick.
Add salt, pepper, and nutmeg to taste. Serve immediately.

Horseradish Sauce

Serve this sauce with fish, pork, or poultry
.

MAKES ABOUT 1 CUP

Preparation time: 10 minutes

1 cup fat-free sour cream
or
fat-free plain Greek-style yogurt

1 tablespoon prepared white horseradish

Salt and pepper to taste

In a bowl, mix the sour cream or yogurt with the horseradish, salt, and pepper until a fine, light mixture is obtained. This sauce will keep refrigerated in a covered container for 2 to 3 days.

Divine Sauce

Serve this sauce hot or warm with cooked fish
.

MAKES ABOUT 1 CUP

Preparation time: 10 minutes

2 egg yolks
or
2 pasteurized egg yolks
or
2 tablespoons liquid pasteurized eggs

1 tablespoon Dijon mustard

¾ cup fat-free sour cream
or
fat-free plain yogurt

1 teaspoon cornstarch

Salt and pepper to taste

⅛ teaspoon fresh chopped herbs such as dill, parsley, or tarragon,
or
a small pinch crushed dried herbs such as dill, parsley, or tarragon

1 teaspoon fresh lemon juice

In a saucepan, mix together the egg, mustard, sour cream or yogurt, cornstarch, salt, and pepper.
Gently bring to a boil.
Remove from the heat and add the herbs and lemon juice.

Papa-U Barbecue Sauce

Serve this sauce hot with meat. It may be used in the Cruise, Consolidation, and Permanent Stabilization phases of the diet
.

MAKES 10 SERVINGS

Preparation time: 15 minutes

Cooking time: 50 minutes

1 small onion, minced

1 clove garlic, minced

6-ounce can tomato paste

12-ounce can Diet Dr Pepper

¼ cup sugar-free ketchup
^¥

3 teaspoons yellow mustard

1 tablespoon Worcestershire sauce

1 pinch ground cloves

1 teaspoon liquid smoke (or smoked paprika)

½ cup water

¼ teaspoon ground cayenne pepper

3 tablespoons cider vinegar

Cook the onion in 2 tablespoons of water over medium heat in a 2-quart pan until soft, 3 to 5 minutes.
Add garlic and stir for about 30 seconds.
Add the remaining ingredients. Stir well.
Simmer on low heat for 45 minutes.

Sauce will keep refrigerated in a covered container for 2 to 3 days.

Recipes for the Pure Protein Attack Phase

Meat Recipes

Roast Beef
MAKES 6 TO 8 SERVINGS
Preparation time: 5 minutes
Cooking time: 35 to 45 minutes

2½ to 3 pounds beef sirloin tip center roast
or
tenderloin roast

Salt and pepper to taste

Preheat oven to 500°F for 10 minutes.
Roast the beef uncovered in an ovenproof pan for 15 minutes.
Reduce the oven temperature to 325°F. Continue to roast for an additional 20 to 30 minutes, or until a thermometer inserted into the thickest part of the beef registers 170°F.
Transfer the roast to a cutting board and let it stand uncovered for 15 minutes.
Salt and pepper the roast to taste, then carve and serve.

Cold Beef Leftovers

Serve cold beef leftovers with any of the appropriate sauces in the “
Sauces, Mayonnaise, and Dressings
” section.

Beef Skewers
MAKES 4 SERVINGS
Preparation time: 15 minutes, plus 2 to 4 hours for marinating
Cooking time: 15 to 25 minutes

¼ cup low-sodium soy sauce

2 tablespoons Dijon mustard

1 tablespoon cider vinegar

⅛ teaspoon fresh thyme
or
pinch of dried thyme

1 bay leaf

¼ cup fresh lemon juice

1 pound 5 ounces beef top round steaks, cut up into large chunks

4 skewers; if using wood skewers, soak them for 15 minutes in water first to prevent burning

Onion slices, for flavoring

Mix the soy sauce, mustard, vinegar, herbs, and lemon juice together. Marinate the beef in the mixture for 2 to 4 hours in the refrigerator, turning at least once.
Discard the marinade. Place the beef on the skewers. Add onion slices if desired for flavor, but during the pure protein phase, discard them after grilling.
Grill or broil on medium until done to your liking.

Note: During the Cruise phase, add tomatoes, mushrooms, bell peppers, and onions to the skewer. Serve with the steak
.

Barbecue Steak
MAKES 4 SERVINGS
Preparation time: 15 minutes
Cooking time: 25 to 40 minutes

1 pound 5 ounces top loin
or
T-bone steaks, about ¾ to 1 inch thick

Fresh coarsely ground pepper

¾ cup fat-free plain yogurt

Cook the steak on the barbecue or under the broiler until done to your liking, or until a thermometer inserted into the thickest part of the beef registers 170°F.
After cooking, cover the steak with coarse ground pepper.
In a saucepan, gently warm half of the yogurt and add additional pepper.
While the steak is still hot, pour half the mixture onto it and then put the steak back on the barbecue for a few minutes.
When serving, pour the remaining yogurt over the steak.

Note: During the Cruise phase, grill and serve onions, peppers, and tomatoes with the steak
.

Beef Stew
MAKES 4 SERVINGS
Preparation time: 5 minutes
Cooking time: 1 hour 15 minutes

1½ pounds boneless beef chuck stew meat, cubed

6 cups water

1 tablespoon fresh thyme leaves
or
1 teaspoon dried thyme

1 bay leaf

½ cup low-sodium beef broth

1 onion

Salt and pepper