Dukan Diet Tailgate Party

Tailgate PartyDukan Diet

For a Great Superbowl

IndexDukan - Friendly Super Bowl Party Tips 4

Air Dried Beef Rolls 6

Tzatziki 7Sardine and Cream Cheese

Dip with Shallots 8

Deviled Eggs with Shrimp 9

Chicken Tikka Kebabs 10

Dukan Pizza 11

Dukan Crab Cakes 12

Papa-U Barbecue Sauce 13

Chicken Wings 14

Host a Healthy Super Bowl Party--Dukan Style!Super Bowl food needs to be delicious, crowd-pleasing and easy to eat. Here are fantastic Super Bowl menu ideas to ensure that you have the best party ever like spectacular spicy chicken wings, kebabs, beef rolls and more! We even included some tips to keep you motivated and focused all night long!

You can eat andstill lose weight!You can eat as much as you want from the allowed foods list during all four phases of the Dukan Diet.

Pierre Dukan identified 100 foods that contain essential nutrients which are beneficial to our bodies and that are also rich in protein, low in carbs and low in fat.

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Dukan - FriendlySuper Bowl Party Tips

Instead of chicken wings, make chicken tenders by dipping strips of skinless chicken breast in in fat-free milk and seasoned oat bran. Bake in the oven at 425 degrees Fahrenheit for about 10 minutes or until thoroughly cooked. Serve with sugar free ketchup or Dukan friendly BBQ sauce.

If you are wary about whether you can resist a football cupcake or cookie, take a pack of Extra Dessert Delights flavored gum to satisfy that sweet tooth.

If you are watching the game at a sports bar look for chicken skewers, gril-led chicken breast or shrimp cocktail as the protein will help you feel full and stabilize blood sugar.

If you are attending a Super Bowl Party, bring a healthy yet delicious Dukan dish such as crab cakes, chicken skewers or tzatziki dip with vegetables.

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Every time your team scores jump up and squat down, cheer and then run around the sofa—burns calories and is just plain fun.

If you are hosting a party, make sure to serve fun non-alcoholic beverages like flavored water—Fill a pitcher with water and add sliced cucumbers or lemon and lime slices, serve in wine glasses to get you in the party mood. Serve fat-free cappuccinos, lattes or flavored teas too!

Sit away from the food to avoid mindless munching.

Wear a form fitting outfit, such as tight jeans and forgo the jogging pants that can stretch to accompany an expanding waistline—you will think twice about going for seconds or choosing the wrong foods!

Get your workout in before the partying begins! Add an extra 20 minutes of high intense cardio to your regular exercise routine and add some weight trai-ning to burn more fat afterwards.

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Ingredients4 slices of air-dried beef; 16 oz. of fat-free cream cheese; 2 tablespoons of fat-free sour cream; Chopped chives; Salt and pepper

Preparation1. Mix cream cheese and sour cream in a bowl.2. Add chopped chives, salt and pepper.3. Spread the mixture on 4 slices of air-dried beef.4. Roll and serve chilled.

Preparation Time: 10 min.

Servings: 2 people

1 2

3 4Attack + Pure Proteins

Air-Dried Beef Rolls

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Ingredients2 cucumbers, peeled; Salt (around 1 teaspoon); 2 cups fat-free plain Greek yogurt; 1 clove garlic, crushed through a garlic press; White wine vinegar

Preparation1. Cut the cucumbers into strips and sprinkle with salt to remove some of their liquid. Let sit 5 minutes.2. Mix cucumbers with garlic and yogurt. Change quantity of yogurt to your taste preference.3. Add a splash of vinegar.

Serve chilled with Dukan friendly vegetables.

Tzatziki

Preparation Time: 5 min.Servings: 4 people

Vegetables +21

3 4Cruise

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Preparation Time: XX min.

Cooking Time: XX min.

Servings: 6 people

213 4

Cruise

Moroccan-Spiced Turnip Frieswith Creamy Lemon Dip

IngredientsCreamy Lemon Dip7 oz. firm tofu; ¼ cup water; Zest of 1 lemon; 3 Tbsp. lemon juice; 1 Tbsp. nutritio-nal yeast; ½ tsp. sea salt; ¼ tsp. garlic powder or ½ garlic clove, minced

Moroccan-Spiced Turnip Fries3 lb. turnips peeled and cut into 2 ½ inch strips; 3 Tbsp. grapeseed oil or olive oil; 1 tsp. ground cumin; ½ tsp. sea salt; ½ tsp. ground cinnamon; ¼ tsp. chili flakes, or more to taste; ¼ tsp. dried ground ginger; ¼ tsp. ground pepper

PreparationTo prepare Creamy Lemon Dip, add all ingredients to blender or food pro-cessor. Puree until smooth and creamy. Thin with additional water if desired, 1 tablespoon at a time, to achieve thinner dip. Transfer to ser-ving bowl, cover, and refrigerate for

at least 30 minutes, or up to 2 hours.

To prepare Moroccan Spiced Turnip Fries, preheat oven to 450 F (230 C). On large rimmed baking sheet, toss turnips with remaining ingredients until evenly coated. Spread in single layer. Roast for 10 minu-tes. Flip with flat spatula. Roast for additio-nal 10 to 15 minutes until tender and crisp, keeping an eye out for burning. Serve immediately with Creamy Lemon Dip.

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Ingredients4 eggs; 16 bay shrimp, cooked and peeled, divided; 2 tablespoons non-fat sour cream; 1 tablespoon chopped fresh parsley; 1 tablespoon chopped fresh chives;salt and pepper

Preparation1.Boil the eggs for 10 minutes in boiling water. Remove the pan from the heat and drain them under cold running water. Peel them and set aside.2. Divide the shrimp into two batches. Chop 1 batch, and keep the other batch as whole shrimp.3. Slice the eggs, lengthways into 2. Scoop out the yolks, leaving the white parts. Reserve 2 of the yolks for later, the other 2 you may discard. 4. In a mixing bowl, crush the 2 yolks using a fork. Then, add the herbs, sour cream, and chopped shrimp. Season with salt and pepper to taste.5. Stuff the whites with this mixture. Top off with one of the reserved whole prawns to serve.

Deviled Eggs with Shrimp

Preparation Time: 10 min.Cooking Time: 10 min.Servings: 4 peoplePure Proteins + 1 2

3 4

Attack


Ingredients1 lb. of chicken breast, cut into 1 inch cubes; 3 oz. of fat-free plain Greek yogurt;1 ½ teaspoon freshly grated ginger; Juice of one lemon; 1 tablespoon fresh cilantro1 clove of garlic- crushed using a garlic press; 1 pinch of cayenne Pepper;Some fresh mixed salad leaves of your choice.

Preparation1. Prepare the marinade by combining yogurt, ginger, lemon juice, crushed garlic & cayenne pepper In an air tight plastic container with a cover. 2. Place chicken into the marinade and refrigerate overnight.3. The following day, prepare & light the barbeque or grill and thread the marinated chicken onto kebab sticks.

4. Grill the kebabs, turning frequently during cooking time.5. Serve on a bed of fresh salad.


Cooking Time: 10 min.

Marinate Time: 24 hours.

Servings: 2 people

Proteins + Vegetables213 4

Cruise

Chicken Tikka Kebabs

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Ingredients2 tablespoons Dukan Diet organic oat bran; 1 tablespoon wheat bran; 3 tablespoons powdered nonfat milk; 1 egg; 1 egg white; ½ cup low sodium crushed tomatoes; 1 cup peppers, sliced; 1 cup cut up grilled chicken; 1/3 cup mushrooms; 1 cup arugula lettuce

Preparation1. Preheat oven to 350°F.2. In a large bowl combine the oat bran, wheat bran, milk powder, egg, and egg white.3. Heat a small nonstick pan over medium heat, spread the mixture evenly over the bottom of the pan, and cook on one side for 4 minutes.4. Turn the pancake onto a cookie sheet covered with parchment paper and bake for 3 minutes.

5. Remove the cookie sheet from the oven and temporarily set aside.6. Add the toppings onto the pizza crust.7. Return to the oven and bake for an addi-tional 8 minutes.

Note: For variety you can add a little fat- free

feta cheese and artichokes.

For 2 servings, double the ingredients and use

a large nonstick pan or bake on a sheet tray for

10 minutes.

Dukan Pizza

Preparation Time: 10 min.Cooking Time: 15 min.Servings: 1 personProtein + Vegetables

213 4

Cruise


Ingredients2 egg yolks, divided; 1 pound fresh crabmeat, cartilage removed; Juice from ½ fresh lemons; ¼ teaspoon ground cumin; ¼ teaspoon chopped fresh cilantro;¼ teaspoon turmeric; 1 teaspoon powdered ginger; 1/4 teaspoon oat bran


+ 1 hour for refrigeration

before cooking Cooking Time: 10min.

Servings: 2 people213 4

Cruise

Dukan Crab Cakes

Preparation1. Preheat oven to 350°F.2. Beat 1 egg yolk3. Mix together the crabmeat, lemon juice, cumin, chopped cilantro, turme-ric, ginger, oat bran and the beaten egg yolk. Let the mixture rest, cove-red, in the refrigerator for 1 hour.4. Spray 4 muffin tin cups with nonsti-ck spray or 3 drops olive oil wiped with

paper towel. Form the crab mixture into 4 balls

and place them in the muffin cups. Put a little water in the remaining empty cups to keep them from scorching.5. Beat the second egg yolk and brush it on the crab cakes.6. Place the muffin n tin in the oven and bake the crab cakes for 25 minutes.

Note: In the Cruise phase, serve the crab

cakes with tomato slices and lettuce leaves.

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Ingredients1 small onion, minced; 1 clove garlic, minced; 6 oz. can tomato paste; 12 oz. can Diet Dr. Pepper; ¼ cup sugar- free ketchup; 3 teaspoons yellow mustard; 1 tables-poon Worcestershire sauce; 1 pinch ground cloves; 1 teaspoon liquid smoke (or smoked paprika); ½ cup water; ¼ teaspoon ground cayenne pepper; 3 tables-poons cider vinegar

Papa-U Barbecue Sauce

Preparation Time: 15 min.Cooking Time: 50 min.Servings: 10 people

41

Stabi

2Cruise

3Conso


PreparationServe this sauce hot with any meat, especially chicken wings! Make sure to remove the skin before eating.. It may be used in the Cruise, Consolidation and Permanent Stabilization phases of the diet.1. Cook the onion in 2 tablespoons of water over medium heat in a 2- quart pan until soft, 3 to 5 minutes.2. Add garlic and stir for about 30 seconds.3. Add the remaining ingredients. Stir well.4. Simmer on low heat for 45 minutes.

Note: Sauce will keep refrigerated in a covered container for 2 to 3 days. 13

Preparation1. Preheat oven to 375F.2. In a Ziploc bag combine chicken pieces with enough hot sauce and olive oil.3. Shake in bag until fully coated and bake on a sheet pan for 45 minutes, or until fully cooked or crisp


Cooking Time: 45 min.

Servings: 4-6 people

1 2

3 4Attack

Chicken Wings

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Ingredients2 lbs chicken wings, thighs, drumsticks; Hot sauce to taste;1 tablespoon olive oil (optional)

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Dukan Diet Tailgate Party

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