Tuna Quiche

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


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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Cottage Pie (Dukan-style)

Makes 4 large portions


Lean ground sirloin 1 lb

1 shallot, minced

1 garlic clove, crushed

1/2 carrot, shredded thick

3-4 average size mushrooms

1 tbsp balsamic vinegar

1/2 cup ff chicken stock (or replace with water and dry chicken stock)

1 lb cauliflower

2 tbsp fat free cottage cheese

Ff nonstick spray


1 egg, separated (optional) Continue reading

Shrimp Alfredo


Raw shrimp 1 lb, cleaned, de-veined, washed and dry.

Cooked shrimp can be used instead

1 shallot, diced

Dry chicken stock for seasoning

Tofu shirataki pasta substitute

Skinny Alfredo sauce ( no cooking required;  tastes very authentic)

Ingredients for Alfredo sauce:

FF Half-and-Half, 1 cup

Garlic, 1 clove, crushed

Parmesan-Romano low fat powder 3 tsp

Xanthan gum 1/2 tsp

Salt, pepper, Italian seasoning to taste

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Eggplant Parmesan

Preheat oven to 375F.

Cut eggplant across on large slices, and put them on paper towel to drain.

In a meantime, cook diced tomatoes, tomato sauce (canned), onion, garlic, mushrooms, parsley, and fresh basil in non-stick skillet to make fat-free pasta sauce, add salt and pepper to taste.  Prepare Parmesan cheese sauce: mix fat-free cream cheese with dried fat-free Parmesan powder,  adjust seasoning (salt, pepper, garlic) to your taste. Spray baking dish with non-stick spray, put a layer of pasta sauce on the  bottom, then a layer of eggplant slices, and top with cheese sauce.

While eggplant is being baked, prepare following sauce:  add Parmesan powder, dried or fresh basil, and dry chicken stock to tomato sauce (canned), mix well, add some water to thin the sauce, check for salt/pepper, and spoon over half-baked eggplant slices.  Continue to bake until eggplant is tender.