Dukan
Shirataki Recipes
8
Delicious Shirataki Recipes
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Weight Loss Made Easy with Shirataki Noodles!
Have you ever wished pasta wasn’t packed with carbohydrates? If the answer is yes, then it’s time you try Shirataki Noodles! No calories and unlimited in all phases of the Dukan Diet, these noodles make a great side dish or main meal.
Also try our Marinara Sauce with Shirataki Noodles Get Cooking
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Index
What is Konjac....................................................4 Konjac and Weight Loss ........................................5 Health Benefits of Konjac .......................................6 How to Use Shirataki Products ................................7
Recipes
Shirataki Matcha Bubble Tea
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Turkey with Shirataki Noodles
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11
Dukan Parsley Tabbouleh
10
Spring Herb & Vegetable Shirataki Noodles
Chicken Sausage Jambalaya with Shrimp
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Shrimp Shirataki Diablo
14
Chicken Pad Thai
16
Shirataki Noodles with Cilantro Pumpkin Pesto
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What is Konjac? Imagine a plant-based product that can absorb more than 200 times its weight in water, forming a thick, glob of gel. Just think--that gel-like substance might very well help lower cholesterol and blood sugar, keep your digestive system running smoothly – and may even help you lose weight. Konjac is derived from the root of the elephant yam (Amorphophallus konjac) and is also known as glucomannan, a soluble dietary fiber that’s been a long term staple in Japan, China, Korea and Southeast Asia. Glucomannan has many culinary uses such as an ingredient in traditional foods such as noodles, tofu, and more recently in heat-stabilized gelled food products. You can also find it added to some foods as an emulsifier and thickener. Dukan Diet offers a variety of products made from glucomannan such as Shirataki Noodles, Spinach Fettuccine Shirataki Noodles and Shirataki Rice. These products are very low in calories and carbohydrates —two of the major factors that contribute to unwanted weight gain. You can enjoy them in all four phases of the diet in unlimited amounts!
Glucomannan is even on Dr. Mehmet Oz’s radar – the TV doctor has called this supplement a powerful appetite suppressant, “nature’s skinny sponge,” and an impressive weight loss remedy.
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Konjac and Weight Loss Because of their glucomannan content, Shirataki noodles have become a favorite food of dieters not only in Japan but also all over the world. Glucomannan plays an active role in weight loss and is the fiber component in our Shirataki products. Essentially, this fiber helps to slow digestion and prolongs the sensation of fullness (helps to suppress your appetite)—this is an essential part of any weight loss program. Replacing one meal per day with our noodles or rice will significantly raise your needed fiber consumption and dramatically lower your total caloric intake.
Studies
show
dieters
who
consumed a glucomannan-based product such as Shirataki noodles or rice lost more weight as fat instead of losing muscle mass, experience an overall improvement in lipid status and find it easier to follow a diet.
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Health Benefits of Konjac • Researchers have shown that glucomannan is an effective way to stay regular and treat constipation in both adults and children. That’s because glucomannan absorbs water in the stomach and intestines, forming a bulky fiber mass that passes through the colon more easily and with less pressure, which helps prevent constipation. • Just as glucomannan absorbs water in the digestive tract, it also absorbs glucose (sugar) and cholesterol, speeding their elimination from the body. So it makes sense that glucomannan would have beneficial effects on blood sugar and cholesterol levels. • Glucomannan has been shown to help reduce low-density lipoprotein (LDL) cholesterol and triglycerides.
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How to use Shirataki Products When opening a bag of the Shirataki noodles or rice, it may smell a bit fishy, so it is important to know how to prepare them: 1. Drain the package. 2. Rinse thoroughly in a strainer for 1 minute and pat dry with paper towel. 3. You can microwave them for 1-2 minutes or boil them for 5 minutes—please note this step is not necessary unless you are sensitive to smells. 4. Use them as you would regular cooked noodles (stir-fry, soup, or mix with a sauce of your choice). Shirataki noodles and rice do not have much flavor by themselves, but they will soak up any sauce or spice that you combine with them. You can use our noodles in any recipe calling for regular spaghetti or fettuccine type noodles.
Nutritionist Tip: Marinating Shirataki noodles in a sauce (e.g. tomato based sauce) overnight will soften them, giving you more of a pasta like texture.
Nutritionist Tip: You can sprinkle nutritional yeast to make a cheesy pasta dish with your Shirataki
noodles
or
use
on
Shirataki rice for a risotto like dish! Nutritional yeast is allowed starting in the Attack phase.
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1
Attack
Prep Time: 5 minutes | Cook Time: 2 minutes | Servings: 1
Shirataki Matcha Bubble Tea Ingredients:
Preparation:
1 teaspoon Matcha green tea powder
1. Prepare Shirataki rice according to package
8 ounce hot water
instructions.
½ cup fat-free milk, warmed
2. Pour in the hot water to dissolve the Matcha
1 package Shirataki rice
powder and let sit for 5 minutes to cool.
1 tablespoon Goji berries (tolerated--add 2
3. Add milk and stir.
tablespoons in Cruise and Consolidation)
4. Mix in the Shirataki rice, Goji berries, and ice
Stevia, to taste
and enjoy.
Ice cubes
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1
Attack
Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 2 - 3
Turkey with Shirataki Noodles Ingredients:
Preparation:
3 packages Dukan Diet Shirataki noodles
1. Sauté ground turkey in a frying pan adding
1 lb. ground lean turkey breast
the cumin, coriander, fennel and black pepper
2 Tbsp. cumin
for 5 minutes.
1 Tbsp. coriander
2. Rinse noodles according to instructions on
1 Tbsp. fennel seeds ¼ Tsp. black pepper ¼ cup green onion, chopped (optional)
package, then drain and add to skillet and cook for another 5 minutes or until turkey is fully cooked. 3. Toss together and serve (garnish with green onion if using).
Nutritionist Tip: Add veggies to dish to make a PV meal.
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2
Cruise
Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 1
Dukan Parsley Tabbouleh Ingredients:
Preparation:
1 package Dukan Diet Shirataki rice
1. Prepare Shirataki Rice according to package
1/4 cup lemon juice
instructions and set aside in a bowl.
1 tbsp. extra-virgin olive oil (tolerated)
2. Combine lemon juice, olive oil, garlic and
1/2 tsp. minced garlic
pepper in a small bowl. Add parsley, mint,
Freshly ground pepper, to taste
tomatoes, cucumber and scallions to the
2 cups finely chopped flat-leaf parsley
Shirataki Rice. Add the dressing and toss.
1/4 cup chopped fresh mint
Serve at room temperature or chill for at least 1
2 tomatoes, diced
hour to serve cold.
1 small cucumber, peeled, seeded and diced 4 scallions, thinly sliced
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3
Conso
Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 1
Shrimp Shirataki Diablo Ingredients:
Preparation:
1 cup cooked or uncooked thawed shrimp
1. Add olive oil and garlic to pan over medium
½ cup peas
heat.
½ cup organic corn
2. Add shrimp and cook until slightly pink.
1 tsp. oregano
3. Add the peas, corn, herbs, spices and pepper
1 tsp. basil
and stir.
1 tsp. red pepper flakes
4. Slowly add in the marinara sauce.
½ teaspoon chipotle powder
5. Add the Shirataki noodles and mix altogether
1 clove garlic, minced
for about 5 minutes.
Himalayan sea salt/pepper to taste
6. Garnish with fresh cilantro if desired and serve.
1 teaspoon of olive oil or grapeseed oil (tolerated)
Nutritionist Tip:
1/3 cup Dukan Diet marinara sauce
You can substitute any allowed protein in any
1 package Dukan Diet Shirataki noodles Optional: Garnish with fresh cilantro www.shopdukandiet.com
dish—try some chicken or grass-fed ground beef in this recipe!
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2
Cruise
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Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 1
Spring Herb Vegetable Shirataki Noodles Ingredients: 2 cloves garlic, minced; 1 1-inch piece ginger, minced; 1 bunch mint; 1 bunch Thai basil; 1 small red onion, thinly sliced; 1 yellow squash, medium sliced; 8 asparagus stalks; 2 packages Dukan Diet; Shirataki noodles; 1 tablespoon coconut aminos or low sodium soy sauce; 2 teaspoons olive oil (tolerated)
Preparation: 1. Wash and dry the fresh produce. Cut the squash lengthwise into quarters, then, on an angle, into Âź-inch-thick slices. Chop up broccoli into florets. Snap off and discard the tough, woody ends of the asparagus stems; cut the asparagus on an angle into 1-inch pieces. 2. Prepare noodles according to package instructions and set aside. 3. In a large pan (nonstick preferred), heat 2 teaspoons of grapeseed oil on medium-high until hot. Add the onion, garlic and ginger and cook, stirring frequently, 1 to 2 minutes, or until softened. Add the asparagus, broccoli and squash and cook, stirring occasionally, 2 to 3 minutes, or until the asparagus is bright green and the squash is slightly softened. 4. Add the coconut aminos or soy sauce to the pan of vegetables and bring to a simmer. Cook 1 to 2 minutes, or until slightly reduced and thickened. 5. Add the rinsed noodles to the pan along with half of the basil and half of the mint.Cook 1 to 2 minutes, or until heated through and combined. 6. To plate your dish, divide the noodles and vegetables between 2 dishes. Garnish with the remaining basil and mint. Enjoy!
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2
Cruise
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Prep Time: 10 minutes | Cook Time: 50 minutes | Servings: 8 - 10
Chicken Sausage Jambalaya with Shrimp Ingredients: 2 tablespoons grapeseed oil, divided (tolerated); 2 (12-ounce) packages pre-cooked low-fat spicy Italian chicken sausage, sliced diagonally; 2 celery stalks, chopped; 1 green bell pepper, chopped; 1 large onion, diced; 6 garlic cloves, chopped; 1 (28-ounce) can diced tomatoes or 2 containers Dukan Diet Marinara; 4 cups low-sodium organic chicken broth; 1 1/2 cup water; 6 packages of Dukan Diet Shirataki rice; 1 1/2 teaspoon dried thyme; 3/4 teaspoon cayenne, or to taste; 1 (1-pound) bag frozen okra; 1 (1-pound) bag frozen Tail-On, Peeled & Deveined, 41/50 Cooked Shrimp; Hot sauce for serving
Preparation: 1. In a large pot, heat 1 tablespoon grapeseed oil over high heat. 2. Prepare Shirataki rice according to package instructions and set aside. 3. Add sausage and cook until lightly browned. Remove from pot and set aside then add remaining oil, celery, bell pepper, onion and garlic. Cook until softened. 4. Stir in tomatoes or marinara sauce, broth, water, Shirataki rice, thyme and cayenne. Bring to a boil, cover and simmer 35 minutes, stirring now and then. 5. Add frozen okra and reserved sausage. Cook, uncovered, stirring frequently for 5 minutes. 6. Add frozen shrimp and continue cooking until shrimps are fully cooked, about 5-10 minutes. Taste and season with more cayenne if desired. Serve with hot sauce.
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4
Stabi
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Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 2
Chicken Pad Thai Ingredients: 2 packets Shirataki noodles; 1 large onion, diced; 1 head broccoli, chopped into small spears; 4 cups bean sprouts; ¼ cup water; 3 cloves garlic; 2 Tbsp. lime juice; ½ teaspoon Himalayan sea salt; 1/8 teaspoon stevia or other sweetener to taste; 1 tablespoon red wine vinegar; 1 tablespoon arrowroot powder, or cornstarch; 1 tablespoon water; ¼ cup scallion, thinly sliced; 1 tablespoon cilantro, finely chopped; 1 egg + 2 egg whites, lightly beaten; 1/2 lb. ground chicken; 1/3 cup unsalted dry roasted or raw peanuts; 1 tablespoon grapeseed oil; Hot sauce to taste
Preparation: 1. Sautée ground chicken in a skillet, then mix in eggs. 2. Rinse noodles according to instructions on package, then drain and set aside. 3. In a large skillet add a tablespoon of grapeseed oil and use paper towel to lightly coat the pan, then add onion. 4. Sautée onions for 10-15 minutes, over medium-low heat until lightly browned 5. Add broccoli and ¼ cup water. 6. Cover pan and sauté 5 minutes or so until broccoli turns bright green and begins to soften. 7. Stir in garlic and salt. 8. Then stir in stevia or Splenda and vinegar. 9. In a small bowl, combine arrowroot and 1 tablespoon water, stirring vigorously to make a paste without any lumps. 10. Pour the paste over the broccoli and mix
Nutritionist Tip:
quickly and vigorously to loosen any of the
Choose organic chicken and grass-fed,
mixture that sticks to the bottom of the pan.
pastured raised cuts of beef when possible
11. Place noodles on individual plates, then top
to avoid ingesting hormones and antibiotics
with broccoli mixture.
that can slow weight loss.
12. Garnish with scallions, cilantro. Note: Can be made vegetarian by using tofu. You may remove peanuts and have in Cruise and Consolidation. www.shopdukandiet.com
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4
Stabi
Prep Time: 10 minutes | Cook Time: 5 minutes | Servings: 4
Shirataki Noodles with Cilantro Pumpkin Pesto
Ingredients:
Preparation:
2 cups cilantro
1. Rinse noodles according to instructions on
1/3 cup shelled pumpkin seeds
package, then drain and set aside.
3 tablespoons Parmigiano reggiano, grated 2 cloves of garlic Âź tsp. freshly ground pepper 1 tsp. grated lemon zest 2 tbsp. of extra virgin olive oil +2 tbsp. water
2. Place cilantro and pumpkin seeds in the bowl of a food processor and pulse a few times until coarsely minced. Add cheese, garlic, pepper, zest, and lemon juice and process until combined. 3. Scrape the sides of the bowl. Add the olive oil and water mixture through the feed tube while processing. Blend until fully combined and smooth;
4-7 oz. package of Shirataki Fettuccini
set aside.
noodles, rinsed and drained
4. In a saucepan, bring 4 cups water to boil. Add
1 ½ cups cherry tomatoes, sliced in half
Shirataki noodles and cook for 5 minutes. Drain
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and rinse noodles, then mix with pesto and cherry tomatoes. www.dukandiet.com
You can eat and still lose weight! You can eat as much as you want from the allowed foods list during all four phases of the Dukan Diet.
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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. Start the Dukan Diet Weight Loss Coaching Program and have exclusive access to: • The 100 allowed foods • Information on tolerated foods • Recipes and food tips • Access Support Team & Nutritionist • Community Support & Daily Chat • Daily Motivation & Exercise instructions • 10% off on every order at Shopdukandiet.com
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