Tuna Quiche

Wanted to title this post “Fish Quiche” but it just did not sound right 🙂 In fact, you can make it with any kind of fish canned in water, or leftover baked fish.

Ingredients:

1 pouch of light tuna or salmon (60 g or 2.1 oz)

1 egg, lightly beaten

1 teaspoon of ff Greek yogurt

1 teaspoon of fat-free mayo (such as Banquet or Walden Farms)

1 large shiitake  or 2 smaller button mushrooms

1 small shallot, diced

Parsley, chopped

Salt, pepper to taste

Pinch of tarragon, spray of truffle-infused oil (optional)

FF non-stick spray

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A Gallon Of Fat-Free Yogurt? Easy!

If anyone has an issue finding fat-free dairy for Dukan diet, or considers the cost of it being a bit too high, you are not alone. Here is an easy solution: make it yourself.

Pictured: Top right– home-made Greek yogurt, top left – home-made tvorog, bottom – Greek yogurt with a drop of Dassani Strawberry-Kiwi flavor, Walden Farms no-calorie Chocolate Syrup, Fat-Free Whipped Cream, and strawberry.  Yummm!!!

Seriously, it is not as hard as it seems – all you need is a lot of fat-free milk + small jar of fat-free yogurt (Greek is the best, I use Fage) as a starter culture.

Next thing you need is something to support body temperature outside of the body, for a period of 8-10 hours.

This is called “thermostat”.  Of course you can ask your husband, Grandma, or even your pet to sit on a top to keep your yogurt warm, but I don’t think that would be a practical idea. There are lots of things around your house that can assume the role of Grandma thermostat.

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Balsamic Chicken Breast

That is quick and easy recipe, but very versatile – if sliced thinly, deli-style, it can be used for breakfast, or it can be used for salads or as a main dish. When prepared this way, meat remains soft and juicy.

Remove all fat from chicken breast. Preheat oven to 400F.
Mix 1 tbsp of balsamic vinegar with a bit of prepared mustard, tarragon, sumac (or other spices of your choice), salt and pepper.
Rub chicken breast with this marinade, let it stand for 5 min, spray baking dish with non-stick spray, and bake chicken for 30 min.