Dukan

Beef and Butternut Squash Chili
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Beef and Butternut Squash Chili

We’re doing a fast track Dukan diet and today is a beef and veggie day so I used up some stew beef (well trimmed of fat) and a small butternut squash and made some chili.

Ingredients
• 1 1/2 pounds stew beef, cut into 1-inch chunks
• Kosher salt and pepper
• 6 teaspoons olive oil
• 1 medium red onion, chopped
• 1 red bell pepper, seeded and chopped
• 2 garlic cloves, finely chopped
• 2 tablespoons unsweetened cocoa powder
• 1 to 2 teaspoons chipotle chili powder
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 2 tablespoons fine corn meal
• 2 tablespoons tomato paste
• 1 small butternut squash cut into chunks – have use pinto beans maybe 2 cans

Salt and pepper to taste after cooked and I added a dash or two of Worcestershire sauce

The butternut squash was an after thought instead of beans

Directions

  • Season the beef with salt and pepper. Turn Instant Pot to sauté with 2 teaspoons vegetable oil; sear the beef in two batches, adding up to 2 teaspoons more olive oil, until browned on all sides, 4 to 6 minutes per batch. Using a slotted spoon or tongs, transfer the beef to a plate as it browns.
  • Add the remaining 2 teaspoons oil to the pot; add the onion, red pepper and garlic. Cook, stirring, until onion is soft, 8 to 10 minutes. Stir in the cocoa, chili powder, oregano, cumin and coriander; cook until fragrant, about 1 minute. Add butternut squash. Add the corn meal and tomato paste and cook until the tomato paste sticks to bottom and caramelizes, about 2 minutes. Stir in 6 cups water, scraping tomato paste from bottom of pan. Add the reserved beef and turn instant pot to slow cooker about 4 hours


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CINCO de Mayo dukan style Dukan Diet Oat Bran Tortilla Wrap
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CINCO de Mayo dukan style Dukan Diet Oat Bran Tortilla Wrap

We went back on the Dukan diet So it kind of limited us with exactly what we could have but we manged. I bought some skirt steak and cooked in cast iron pan added the sauted green peppers and onions finished with squeeze of lime. However this is about the tortilla wraps cause breads not allowed. They are not flour tortilla but an ok sub.

Dukan Diet Oat Bran Tortilla Wrap

Ingredients

4 Tbsp Oat Bran
2 Tbsp Fat Free Cream Cheese or I had laughing cow cheese.
2 Eggs (or 1/2 cup egg whites) I used whites
4-5 Tbsp of Water  I used2 tables spins will take a few times to figure what I Like.

These came out fine and held together well

Directions

Whisk first three ingredients and then add water a tablespoon at a time to make a batter the consistency you desire. Pour half into medium heat skillet sprayed with non stick spray. Brown and turn and brown again.

Serving Size: Makes 2 Large Tortillas

Number of Servings: 1

Recipe submitted by SparkPeople user JC0421.

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Instant Pot Meatballs and Sauce

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I adapted my Rose’s Meatballs to this and Dukan.

I made some in the Instant Pot and also the oven and compared.

Everyone has their own sauce recipe so I loosely used Lyn’s

First with Lyn’s guidance I season some heated oil with some onion and garlic powder

To the heated pressure cooker add the olive oil and onion.

Add the tomato puree, salt and water basil, parsley and mix well (leave the heat/sauté’ mode on).

Move the bowl with the meat mixture next to the pressure cooker and start making meatballs

If you’re not handy at making them the same size you can use a tablespoon to measure the quantity of meat for each meatball. I like to use a medium size ice cream scoop rounded.

I used my regular meatball recipe Rose’s Meatballs but instead of Italian bread crumbs I used season oak bran. I also have cut that recipe down to 1 eggs per pound so this was 3 pounds and I had larger eggs so I used 2 eggs.

As you make each meatball, drop them into the sauce. To get them in an even layer drop them in clockwise, then fill the center and start again with the second layer until you run out of meatball mixture – there is no need for precision here.

Close and lock the lid of the pressure cooker

Cook for 5 minutes at high pressure. When the cooker indicates it has reached high pressure it begins counting 5 minutes pressure cooking time. When time is up it will go to keep warm, you can hit cancel and let it naturally release the pressure about 10 minutes., Then, release the rest of the pressure slowly using the valve.

 

When we tested and compared the oven method was slightly drier but then I usually finish in the sauce so I think it was about the same after I let them sit in sauce. What do you think Lyn.