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.

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.