Spinach and Chicken Scrambled Eggs – Recipe

Cooked spinach and chicken in the pan, pre-egg whites.

So I figured with my new super-strict Bodybuilding diet, I would no longer be able to provide you guys with any Dukan recipes, well I was wrong! This is delicious and Dukan-friendly!

Also, a very forgivable and customisable recipe, as is my usual style.


Handfull of spinach or baby spinach
1 cooked skinless boneless chicken breast
Liquid egg whites, whole eggs, or egg whites
Pepper, or any other seasoning you like. I have used Ms Dash Original and Epicure’s Pueblo Bean Dip

Just cover the pan with spinach, know that when it cooks the spinach will take less place in the pan. It shrinks.

Cover the bottom of the pan with spinach and put it on a medium heat. You can spray the bottom of the pan with a bit of pam beforehand.

Put as little or as much spinach as you want, you can cut the spinach beforehand or keep it like this, in big leaves.

Add cooked, diced chicken breasts. I have made this recipe without any meat as well as with flaked light tuna. Both were delicious variations. I think next time I will make it with canned crab.

Since the meat and spinach is already cooked it’s up to you when you want to add in the egg whites, whole eggs, or liquid egg whites.

The finished product.

I like waiting for the spinach to be at a consistency I like, then add my liquid egg whites. I then season it however I feel like on that particular morning. I have used just pepper, Epicure’s Pueblo Bean Dip, Ms Dash Original, Montreal Chicken Spice, as well as Pepper and Chive and they were all delicious.

Season and then scramble the eggs. Voila!



Mmm Apple Chips – Recipe

These are yummy and REALLY EASY to make. Just pop in the oven and forget about it!

Now I’ll tell you guys right now, I prefer these the night after, the chip leftovers. I don’t know why, but once they have that overnight sit, they just taste better to me. I’ll let you be the judge.

Like I said, easy, so your


Apples, 2 per baking sheet

Preheat your oven to 200 degrees.

Line a cookie sheet (or two if you are using 4 apples) with parchment paper.

Now I thought I was slicing the apples a little on the thin side. I was using a vegetable peeler and they were coming out a little uneven. If you have a mandolin, go for it, really. Must be so much easier.

I also didn’t core the apple, since I don’t have an apple core-er. Do that, please core the apple. I have read that makes it MUCH easier and also less wastage. I ended up slicing half the apple and eating the rest just on it’s own. 

The thing is when I ate them at night, they tasted weird, I thought it was because they were so thinly sliced. When I ate them the next morning MMMMMMMMMmmmmmm so good, and it was because they were thinly sliced!

Now I sprinkled the cinnamon (freely) and then the splenda all over. Did not turn them over and sprinkle the other side.

I suggest you dip them in a bowl filled with a cinnamon and splenda mixture or at least flip the little apple slices over so you get both sides covered. I’m sure it will make a difference to the taste.

Pop em in the oven, after an hour take them out and flip them, then bake for another hour. Your house will smell like delicious apple slices.

Take them out, let them cool, put in a airtight container and pop in the fridge, the next morning you can enjoy your delicious apple chips!

Now you know what they say about not being able to eat just one chip? Same goes for these. I finished the bag in like… 3 minutes not even. But at least they were apples!


Shrimp-Stuffed Tomatoes – Recipe

The finished product.

Trying out another one of the recipes off the new Dukan Diet cookbook newly available in Canada and the U.S. This one is found on page 246.

Shrimp-Stuffed Tomatoes, doesn’t that sound yummy? I’m a big fan of shrimp so I just had to try this one out, and the picture in the book looks really appetizing.

The recipe was a success, even though it didn’t look at thing like in the book and wasn’t nearly as delicious tasting as I had anticipated it would taste.


4 eggs
1 lbs 2 ounces tomatoes (I just used 4 large tomatoes)
Salt and pepper
1 1/4 lbs shrimp, cooked and shelled with tails removed
1 tsp mustard
1 tbsp fresh lemon juice
3/4 cup ff plain Greek yogurt

Hard boil the eggs. (The book goes into extensive detail on how to boil your eggs. I wont be posting it word for word here, but if you don’t know how to boil an egg I suggest googling it.)

Now the book is written pretty confusingly about the next steps. Jumping all over the place. I have re-arranged the instructions for your reading benefits, this isn’t the first time I have had this issue with Dukan recipes. Ahhh well.

Hollowed out tomatoes and mashed shrimp and egg filling.

For the Actual Tomato Part

Cut the tomatoes in half and scoop out their insides. I would keep the insides to make a homemade salsa or to put on salad, the book insists on discarding them, does that mean throw them out? Don’t throw them out. Wasteful book suggestions, obviously not Dukan-ing on a budget.

Now, sprinkle the hollowed out tomatoes with salt to taste and place on a plate to drain (I just left them upside down on the cutting board.)

Now, cut two of the hard boiled eggs in half and, in a food processor, combine with the shrimp and pulse until the mixture is finely chopped. Since I do not have a food processor I simply mashed the mixture and it was absolutely fine.

I suggest adding a teensy bit of dill to make this “sauce” even better. Prawn says it was very mustard-ey, he isn’t a fan of mustard to begin with though.

For the “Sauce” (Not Pictured In The Book)

Now cut the other 2 hard boiled eggs in half. Take the yolks and crush them with the back of a fork in a small bowl.

Add the mustard, lemon juice, salt and pepper. I didn’t have lemon juice so I mixed in some lemon and dill seasoning.

Mix in the yogurt and stir until thoroughly combine.


“Deviled Eggs” made with the leftover egg whites, leftover shrimp and some of the “Sauce”

I really liked this “sauce” so what I did instead of throwing out the egg whites not used in the making of the “sauce”, I made “deviled eggs” by taking the egg whites and stuffing them with the “sauce” and adding a leftover shrimp. It was pretty yummy! Not mayonnaise? You could have had me fooled!

When ready to serve, top the stuffed tomatoes with the yogurt sauce.

Tried broiling the tomatoes, didn’t really notice a major difference in taste. You could easily eat this raw.

Now in the picture the tomatoes looked somewhat cooked? So I thought maybe he skipped an instruction and you had to broil it or bake it or something. I put it in the toaster oven and it did absolutely nothing in terms of taste, and cooking the tomato made it mushier than I would have liked it.

Prawn says the tomatoes pictured in the book were torched. Ah. Well there you have it.

This recipe isn’t a meal, it was more like an appetizer. Really yummy nonetheless.


Oat Bran Cinnamon Chocolate Cookie – Recipe

The first recipe I try out of my new Dukan Cookbook and would you look at that, a total success! Even Prawn really enjoyed them.

*A little note, I tried instead of microwaving these, to put them on a stovetop pan… They came out mushier and really delicious. Make sure to watch them so they don’t burn. Cook and then flip like a pancake. Yummy!

2 tbsp oat bran
1 tsp cocoa powder
Dash of cinnamon
2 tbsp skim milk
1/4 tsp sweetner, I used just 1 satchet of Sweet n Low
1 drop vanilla extract

The cookie pre-microwave.

Mix all ingredients in a small bowl. Make sure it is a small bowl, I used a big one and it was sortof a pain to scrape the ‘cookie dough’ out. Also, make sure not to put too much cinnamon, you can really taste it because the recipe doesn’t yield a ton of batter.

Transfer cookie mix onto a microwave-safe plate. The book says to form into a cookie shape, but it’s easier to just drop it into a round dollop and not play with it.

The cookie after 1 1/2 minutes in the microwave (I wanted it not too soft and not too crispy.)

Microwave for 1 minute on high. For a crispier cookie, microwave on high for an additional minute and let it cool for 2 minutes.

I really enjoyed it. Doesn’t make too many cookies so you end up binging. Just the perfect sweet-snack. I recommend it!

I’m really glad the first recipe I try out of the book made for something good. I was kindof scared. Yay!


Oat Bran and Herb Crusted Baked Fish – Recipe


This was a good recipe, as usual there are a few things I would do differently next time. For one… I would use WAY less oat bran.


4 large fish fillets (I used Basa, but any other white fish would probably do.)
1 egg
1/2 cup of oat bran and spices. I used a blend of garlic, Epicure’s Pueblo Bean Dip, lemon and dill, salt and pepper as well as a couple other spices to coat the fish.

Beat an egg.

Take 4 basa fillets, defrosted, and give them an egg wash.

As you can see here the oat bran at the top couldn’t soak up all the egg so it just ended up sitting there. With less oat bran and more spices this fish dish has the potential to be really delicious.

I then coated the fish in the herb and spice mixture and baked them at 350 until I ran a fork through them and they were flaky and cooked.

I put too much oat bran to try and make the coating crispy but because I put so much the oat bran at the top didn’t soak up the egg and the oat bran at the bottom couldn’t crisp up enough. Next time I will put more spices and less oat bran.
Also, I think next time I cook them I will try pan frying them in a little oil, maybe the coating will be crispier.


Green Cabbage Gratin – Recipe


Oh, I was on such a winning streak when it came to the Dukan Diet book and it’s recipes. This one was a definite miss.

Not only was it bland but the white sauce curdled when it was cooked. There are a few things I think could be changed to make it better because it does have the potential to be good. This recipe can be found on page 216 of the Dukan Diet.


1 1/2 lbs green cabbage, washed and corsely chopped
1 tsp salt
1 recipe White Sauce
1 egg

Preheat the oven to 375

Bring a large pot of water to a boil and add the cabbage, cook for 5 minutes on high heat.

Add the salt and drain the cabbage.

With the white sauce and the egg before putting it in the oven.

Place the cabbage in a baking dish and stir in the White sauce.

Beat the egg and pour it over the cabbage.

Fully cooked, golden brown green cabbage gratin.

Bake uncovered for 25 minutes until the top is golden brown.

Now, Prawn says it wasn’t bad, it just wasn’t good. I think the bland-ness is to blame for that. Prawn says it would be really good with grated ff cheese on it. If I were to remake this I would add ff cheese (if I could find some) or I would make it with scrambled eggs and ham or reduced fat bacon.


White Sauce – Recipe


2 raw eggs yolks
1/2 cup nonfat milk
Salt and pepper to taste
3/4 cup ff plain yogurt

Beat the egg yolks in a bowl.

In a double boiler, heat the milk until it is slightly warm. I didn’t have a double boiler so I made one by placing a bowl that was conductive of heat and safe to use on the stove over a saucepan of boiling water. If you are making a double boiler make sure the bowl is substantially larger than the pan or pot by at least 2-3 inches. Apparently this method actually works better than an actual double boiler.

You just have to be careful not to burn yourself if steam escapes from around the bowl while it is over the pan.

Once the milk is heated 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.

Now I made this to go with the Green Cabbage Gratin, after cooking it in the oven the yogurt curled. I didn’t mind the sauce though before it curdled, I think it might be good with fish. A little bland. I don’t know if I would recommend this sauce though.