Dukan Diet Tailgate Party

t e i D n a Duk

y t r a P e t a g l Tai l w o b r e Sup t a e r G a For

Index

Host a Healthy Super Bowl Party--Dukan Style!

Super Bowl food needs to be delicious, crowd-pleasing and easy to eat. Here are fantastic Super Bowl menu ideas to ensure that you have the best party ever like spectacular spicy chicken wings, kebabs, beef rolls and more! We even included some tips to keep you motivated and focused all night long!

Dukan - Friendly Super Bowl Party Tips

4

Air Dried Beef Rolls

6

Tzatziki

7

Sardine and Cream Cheese Dip with Shallots

8

Deviled Eggs with Shrimp

9

Chicken Tikka Kebabs

10

Dukan Pizza

11

Dukan Crab Cakes

12

Papa-U Barbecue Sauce

13

Chicken Wings

14

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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Dukan - Friendly Super Bowl Party Tips Instead of chicken wings, make chicken tenders by dipping strips of skinless chicken breast in in fat-free milk and seasoned oat bran. Bake in the oven at 425 degrees Fahrenheit for about 10 minutes or until thoroughly cooked.

Serve with sugar free ketchup or Dukan friendly BBQ sauce.

If you are wary about whether you can resist a football cupcake or cookie, take a pack of Extra Dessert Delights flavored gum to satisfy that sweet tooth.

If you are watching the game at a sports bar look for chicken skewers, grilled chicken breast or shrimp cocktail as the protein will help you feel full and stabilize blood sugar.

If you are attending a Super Bowl Party, bring a healthy yet delicious Dukan dish such as crab cakes, chicken skewers or tzatziki dip with vegetables.

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Every time your team scores jump up and squat down, cheer and then run around the sofa—burns calories and is just plain fun.

If you are hosting a party, make sure to serve fun non-alcoholic beverages like flavored water—Fill a pitcher with water and add sliced cucumbers or lemon and lime slices, serve in wine glasses to get you in the party mood.

Serve fat-free cappuccinos, lattes or flavored teas too!

Sit away from the food to avoid mindless munching.

Get your workout in before the partying begins! Add an extra 20 minutes of high intense cardio to your regular exercise routine and add some weight training to burn more fat afterwards.

Wear a form fitting outfit, such as tight jeans and forgo the jogging pants that can stretch to accompany an expanding waistline—you will think twice about going for seconds or choosing the wrong foods!

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Air-Dried Beef Rolls

min.

Preparation Time: 10 Servings: 2 people

1

2 3 4

Attack

Ingredients

+ Pure Proteins

4 slices of air-dried beef; 16 oz. of fat-free cream cheese; 2 tablespoons of fat-free sour cream; Chopped chives; Salt and pepper

Preparation 1. Mix cream cheese and sour cream in a bowl.

2. Add chopped chives, salt and pepper.

3. Spread the mixture on 4 slices of air-dried beef.

4. Roll and serve chilled.

6

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Tzatziki Preparation Time: 5 min.

Servings: 4 people

Vegetables +

1 Cru2ise 3 4

Ingredients 2 cucumbers, peeled; Salt (around 1 teaspoon); 2 cups fat-free plain Greek yogurt; 1 clove garlic, crushed through a garlic press; White wine vinegar

Preparation 1. Cut the cucumbers into strips and sprinkle with salt to remove some of their liquid.

Let sit 5 minutes.

2. Mix cucumbers with garlic and yogurt. Change quantity of yogurt to your taste preference.

3. Add a splash of vinegar.

Serve chilled with Dukan friendly vegetables.

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7

Moroccan-Spiced Turnip Fries with Creamy Lemon Dip min.

Preparation Time: XX in.

Cooking Time: XX m Servings: 6 people

2

Ingredients

1 Cruise 3 4

Creamy Lemon Dip 7 oz. firm tofu; ¼ cup water; Zest of 1 lemon; 3 Tbsp. lemon juice; 1 Tbsp. nutritional yeast; ½ tsp. sea salt; ¼ tsp. garlic powder or ½ garlic clove, minced Moroccan-Spiced Turnip Fries 3 lb. turnips peeled and cut into 2 ½ inch strips; 3 Tbsp. grapeseed oil or olive oil; 1 tsp. ground cumin; ½ tsp. sea salt; ½ tsp. ground cinnamon; ¼ tsp. chili flakes, or more to taste; ¼ tsp. dried ground ginger; ¼ tsp. ground pepper

Preparation To prepare Creamy Lemon Dip, add

To prepare Moroccan Spiced Turnip Fries,

all ingredients to blender or food pro-

preheat oven to 450 F (230 C). On large

cessor. Puree until smooth and

rimmed baking sheet, toss turnips with

creamy. Thin with additional water if

remaining ingredients until evenly coated.

desired, 1 tablespoon at a time, to

Spread in single layer. Roast for 10 minu-

achieve thinner dip. Transfer to ser-

tes. Flip with flat spatula. Roast for additio-

ving bowl, cover, and refrigerate for

nal 10 to 15 minutes until tender and crisp,

at least 30 minutes, or

keeping an eye out for burning. Serve

up to 2 hours.

immediately with Creamy Lemon Dip.

8

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Deviled Eggs with Shrimp

Preparation Time: 10 min.

Cooking Time: 10 min.

Servings: 4 people

Pure Proteins +

1

2 3 4

Attack

Ingredients 4 eggs; 16 bay shrimp, cooked and peeled, divided; 2 tablespoons non-fat sour cream; 1 tablespoon chopped fresh parsley; 1 tablespoon chopped fresh chives; salt and pepper

Preparation 1.Boil the eggs for 10 minutes in boiling water. Remove the pan from the heat and drain them under cold running water. Peel them and set aside.

2. Divide the shrimp into two batches. Chop 1 batch, and keep the other batch as whole shrimp.

3. Slice the eggs, lengthways into 2. Scoop out the yolks, leaving the white parts.

Reserve 2 of the yolks for later, the other 2 you may discard.

4. In a mixing bowl, crush the 2 yolks using a fork. Then, add the herbs, sour cream, and chopped shrimp. Season with salt and pepper to taste.

5. Stuff the whites with this mixture. Top off with one of the reserved whole prawns to serve. www.shopdukandiet.com

9

Chicken Tikka Kebabs

min.

Preparation Time: 10 .

Cooking Time: 10 min ours.

Marinate Time: 24 h Servings: 2 people

2

1 Cruise 3 4

s Proteins + Vegetable

Ingredients 1 lb. of chicken breast, cut into 1 inch cubes; 3 oz. of fat-free plain Greek yogurt; 1 ½ teaspoon freshly grated ginger; Juice of one lemon; 1 tablespoon fresh cilantro 1 clove of garlic- crushed using a garlic press; 1 pinch of cayenne Pepper; Some fresh mixed salad leaves of your choice.

Preparation 1. Prepare the marinade by combining yogurt, ginger, lemon juice, crushed garlic & cayenne pepper In an air tight plastic container with a cover.

2. Place chicken into the marinade and refrigerate overnight.

3. The following day, prepare & light the barbeque or grill and thread the marinated chicken onto kebab sticks.

4. Grill the kebabs, turning frequently during cooking time.

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5. Serve on a bed of fresh salad. www.dukandiet.com

Dukan Pizza Preparation Time: 10 min.

Cooking Time: 15 min.

Servings: 1 person Protein + Vegetables

1 Cr2 uise 3 4

Ingredients 2 tablespoons Dukan Diet organic oat bran; 1 tablespoon wheat bran; 3 tablespoons powdered nonfat milk; 1 egg; 1 egg white; ½ cup low sodium crushed tomatoes; 1 cup peppers, sliced; 1 cup cut up grilled chicken; 1/3 cup mushrooms; 1 cup arugula lettuce

Preparation 1. Preheat oven to 350°F.

5. Remove the cookie sheet from the oven

2. In a large bowl combine the oat

and temporarily set aside.

bran, wheat bran, milk powder, egg,

6. Add the toppings onto the pizza crust.

and egg white.

7. Return to the oven and bake for an addi-

3. Heat a small nonstick pan over

tional 8 minutes.

medium heat, spread the mixture

Note: For variety you can add a little fat- free

evenly over the bottom of the pan, and cook on one side for 4 minutes.

4. Turn the pancake onto a cookie sheet covered with parchment paper and bake for 3 minutes.

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feta cheese and artichokes.

For 2 servings, double the ingredients and use a large nonstick pan or bake on a sheet tray for 10 minutes.

11

Dukan Crab Cakes min.

Preparation Time: 10 ration + 1 hour for refrige before cooking .

Cooking Time: 10min Servings: 2 people

2

Ingredients

1 Cruise 3 4

2 egg yolks, divided; 1 pound fresh crabmeat, cartilage removed; Juice from ½ fresh lemons; ¼ teaspoon ground cumin; ¼ teaspoon chopped fresh cilantro; ¼ teaspoon turmeric; 1 teaspoon powdered ginger; 1/4 teaspoon oat bran

Preparation 1. Preheat oven to 350°F.

and place them in the muffin cups. Put a

2. Beat 1 egg yolk

little water in the remaining empty cups to

3. Mix together the crabmeat, lemon

keep them from scorching.

juice, cumin, chopped cilantro, turme-

5. Beat the second egg yolk and brush it

ric, ginger, oat bran and the beaten

on the crab cakes.

egg yolk. Let the mixture rest, cove-

6. Place the muffin n tin in the oven and

red, in the refrigerator for 1 hour.

bake the crab cakes for 25 minutes.

4. Spray 4 muffin tin cups with nonsti-

Note: In the Cruise phase, serve the crab

ck spray or 3 drops olive oil wiped with paper towel. Form the

12

cakes with tomato slices and lettuce leaves.

crab mixture into 4 balls www.dukandiet.com

Papa-U Barbecue Sauce Preparation Time: 15 min.

Cooking Time: 50 min.

Servings: 10 people 1

2 3 4

Cruise

Conso Stabi

Ingredients 1 small onion, minced; 1 clove garlic, minced; 6 oz. can tomato paste; 12 oz. can Diet Dr. Pepper; ¼ cup sugar- free ketchup; 3 teaspoons yellow mustard; 1 tablespoon Worcestershire sauce; 1 pinch ground cloves; 1 teaspoon liquid smoke (or smoked paprika); ½ cup water; ¼ teaspoon ground cayenne pepper; 3 tablespoons cider vinegar

Preparation Serve this sauce hot with any meat, especially chicken wings! Make sure to remove the skin before eating.. It may be used in the Cruise, Consolidation and Permanent Stabilization phases of the diet.

1. Cook the onion in 2 tablespoons of water over medium heat in a 2- quart pan until soft, 3 to 5 minutes.

2. Add garlic and stir for about 30 seconds.

3. Add the remaining ingredients. Stir well.

4. Simmer on low heat for 45 minutes.

Note: Sauce will keep refrigerated in a covered container for 2 to 3 days.

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13

Chicken Wings

1

min.

Preparation Time: 10 in.

Cooking Time: 45 m Servings: 4-6 people

2 3 4

Attack

Ingredients 2 lbs chicken wings, thighs, drumsticks; Hot sauce to taste; 1 tablespoon olive oil (optional)

Preparation 1. Preheat oven to 375F. 2. In a Ziploc bag combine chicken pieces with enough hot sauce and olive oil.

3. Shake in bag until fully coated and bake on a sheet pan for 45 minutes, or until fully cooked or crisp

14

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