Miso Sesame Grilled Blade Steaks

Miso Sesame Grilled Blade Steaks

 

 

Ingredients

  • 2 tablespoons miso
  • 1 1/2 tablespoons mirin (Japanese sweet rice wine)
  • 1 teaspoon soy sauce
  • 1 teaspoon Asian sesame oil
  • 1 1/2 pounds (1/2-inch-thick) blade steaks

 

Method

Whisk together all ingredients except steaks. With kitchen shears in middle of steaks, snip once through center gristle to prevent curling. Pat steaks dry and coat with miso mixture. Let stand 10 to 20 minutes.

Prepare grill for direct-heat cooking over medium-hot charcoal (medium-high heat for gas); see grilling procedure

Oil grill rack, then grill steaks, covered only if using a gas grill, turning over once, 4 to 6 minutes total for medium-rare.

from epicurious.com

Thai Basil Chicken

 

Ingredients

  • cooking spray
  • 4 cloves garlic minced
  • 2-6 thai “bird” chilies chopped and pounded with a mortar and pestle (keep seeds in for extra heat)
  • 2 shallots finely diced
  • 250g/1/2 lbs boneless chicken thigh boneless chicken thighs, coarsely chopped, or cut into small bite-size pieces
  • 1 tbsp. Thai fish sauce
  • 2-3 tspn. black soy sauce (the sweet kind), or to taste
  • 2 tspn splenda
  • pinch of white pepper
  • big bunch of Thai Holy Basil or or Thai sweet basil, stems removed
  • 2 eggs
  • 2 small kaffir lime leaves, very finely slivered (optional)

 

Method

Add spray into a heated wok, follow by chopped garlic and shallots. Stir fry the garlic and shallots until aromatic, then add the chicken meat into the wok. Quickly stir-fry and break the ground chicken meat into small lumps. When the chicken meat changes colour, toss in the chillies and the seasonings (fish sauce, sugar alternative, and sweet soy sauce) and continue to stir-fry. Add in the basil leaves and do a few quick stirs until the basil leaves are wilted and you smell the exotic fragrance of the basil leaves. Sprinkle two dashes of pepper powder into the dish, do a final stir, dish out and serve immediately.

Dukan Moussaka

A Dukan friendly version of Moussaka, even the kids didn’t mind my diet food and they really don’t like Aubergine/eggplant Smile

 

Ingredients

  • 500g/2 lbs ground beef
  • 2 large aubergine/eggplants, cut into slices
  • 1 chopped onion
  • 1 can diced tomatoes
  • cup of red wine
  • 2 tspn dried oregano
  • fresh parsley, chopped
  • 1 tspn cinnamon
  • 2 eggs (separated)
  • 100gr/1/2 cup oat bran
  • 3 tblspn Parmesan cheese, finely grated
  • dash of freshly ground nutmeg

Sauce

  • 700 ml (3 cups) 0% fat or skim milk
  • 2 tblspn corn starch mixed with 2 tblspn milk
  • dash of cinnamon & nutmeg
  • 60g /1/4 cup grated Parmesan

     

Method

  • Warm oven to 180C/350F
  • Make Béchamel sauce by almost bringing the milk to the boil. Add the corn starch, stirring constantly until thick.
  • Add the cinnamon, nutmeg, cheese and egg yolks stirring constantly until you have a nice thick sauce Allow to Cool while making the rest
  • Sauté onion and beef with some cooking spray and drain.
  • Add tomatoes, wine, oregano and simmer for half an hour
  • Place aubergine/eggplants on a baking sheet, and grill/broil until lightly browned.
  • Add the egg whites,cheese and oat bran to meat sauce and take off heat

 

  • Spray your dish of choice with cooking spray and layer the dish with half of the aubergine/eggplant, all the meat mixture and the rest of the aubergine/eggplants .
  • Pour the béchamel sauce over the top and add Parmesan and nutmeg.
  • Put in oven and bake in for 1 hour

Dukan Mashed Potatoes?

Well almost, I used Celeriac , sometimes known as celery root which makes a great alternative

Hey if Jamie Oliver and Gordon Ramsay love celeriac mash why shouldn’t we?

Method:

Same as potato mash  actually Smile

Chop into slices, boil in salted water and mash it when it’s soft

Add mustard, or herbs

More uses?

Mash the celeriac with pumpkin or squash. The texture of potato without the carbohydrates

or Make celeriac chips/crisps by baking in the oven for 20mins after spraying with a couple of sprays of no fat oil
Sprinkle with some mixed herbs.

Chicken Ragout with Aubergine

Ingredients:

  • 2 tbsp olive oil, plus extra (I know……)
  • 4 skinless chicken filet/breasts
  • sea salt and black pepper
  • 2 shallots chopped2 peeled Garlic Cloves, smashed
  • 1 medium aubergine/eggplants chopped.
  • handful of thyme sprigs
  • handful of rosemary sprigs
  • 2 courgette/zucchini chopped
  • glass of dry white wine
  • 4 good tomatoes, peeled, seeded, and chopped (or 400g/1 14oz can of chopped tomatoes)

 

Method

  • Pre-heat the oven to190C/375F. Heat a large skillet and add smear with a little olive oil
  • Season the chicken breasts with salt and pepper. Brown the chicken for 3 minutes each side and transfer to a plate.
  • Add 2 tbsp. olive oil to the pan and add the shallots, garlic, aubergine/eggplants, and a few thyme and rosemary sprigs. Cook for 7 minutes, stirring occasionally and generously season with salt and pepper.
  • Add the courgette/zucchini and pour in the wine. Reduce down until about half the wine is left. While you’re reducing, put an sprayed roasting pan in the oven to heat up.
  • Stir the tomatoes into the vegetables and add to the roasting pan. Place the seared chicken breasts on top and scatter some more herb sprigs on top. Bake in the oven for 10 minutes or more if needed until the chicken is cooked through.
  • Let the meal sit for about 5 minutes after removing it from the oven and you’re done

Enjoy

Dukan General Tso’s Chicken

Ingredients:

 

  • 10 oz/300gr boneless, skinless chicken meat (thigh or breast), cut into bite-sized pieces
  • 1/2 tablespoon Shaoxing wine
  • Pinch of salt
  • 1/3 cup/75 gram corn starch
  • 3 slices peeled ginger, finely minced
  • non-stick cooking spray.
  • 1 clove garlic, finely minced
  • 4-5 dried red Chile’s, rinsed and deseeded
  • 2 stalks scallion, white-part only, cut into small lengths

Sauce:

  • 2 1/2 – 3 tablespoons Chinese rice vinegar
  • 2 1/2 tablespoons soy sauce
  • 1/2 tablespoon dark soy sauce
  • 1 teaspoon Hoisin sauce
  • 1/4 cup water
  • 2 1/2 tablespoons sugar alternative like Stevia or Splenda
  • 1/2 tablespoon Shaoxing Wine
  • 1 scant tablespoon corn starch

Method:

Marinate the chicken meat with the Shaoxing wine and salt for 15 minutes. Mix all the ingredients for the Sauce in a small bowl. Set aside.

Coat the chicken generously with the corn starch. Heat up the cooking spray and fry the chicken until they turn light brown. Dish out with a strainer, draining the excess fat by laying the chicken on a dish lined with paper towels.

Heat up a wok with 1 1/2 tablespoons cooking spray. Add the minced ginger, garlic, and dried chillies into the wok, stir-fry until you smell the spicy aroma of the chillies. Pour the sauce into the wok. When the sauce boils and thickens, add the chicken, stir to combine well with the sauce. Add the scallion and stir a few times, dish out and serve immediately.

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