Dukan Pancake
This is in the Dukan book. You have to eat oat bran everyday and I love using this recipe.
mix in a bowl:
- 1.5 Tbs Oat Bran (Red Mills Oat Bran in the organic section of the supermarket) Amount will change depending on what phase you are in. (1.5 Phase I, 2 Phase II)
- 1 Tbs of Greek, 0% fat, plain yogurt (Can also use fat free sour cream)
- 1 egg
- Packet of Splenda sweetener
- Garlic powder and Italian seasoning to taste... or whatever you like. Maybe cinnamon for a breakfast treat.
- I like just a pinch of Parmesan cheese. YUM!
Lightly spray frying pan, pour batter in pan and cook on each side.
Egg Quiche
This is one of my own recipes. I rarely measure out items. I "eye-ball" it, which works out just fine for this recipe. I will use whatever veggies I have on hand, but the recipe below is the basic.
Pre-heat oven to 350 degrees.
Spray a casarole dish with a non-stick spray. Note: A Shallow dish works better than a deep dish.
Ingredients:
Cook sausage in frying pan.
Put all veggies and sausage in the dish and mix well. Beat eggs in separate bowl and pour over veggies. I take a large spoon and mix the entire mixture. Sprinkle cheese on top. Bake 30 - 40 minutes or until center is done. I use a spoon to check that the center is done.
Baked Chicken
Pre-Heat over to 350 degrees
You can use your own seasoning that you like, experiment. On my husband's chicken I put chili powder.
Spray the chicken breast with butter flavored cooking spray on both sides.
Then sprinkle the chicken with seasoning. I just eye-ball it.
Bake at 350 degrees for 35 minutes then check it. Bake until your chicken reads 360 degrees. Don't over cook or it gets tough. The bigger the chicken breast the longer it takes to cook. After 35 minutes that's a good time to start checking. I highly recommend getting yourself a food thermometer. Its really the only way to tell if it is done. Their not that expensive and it's worth the investment. You'll use it over and over. Now I have enough left overs for a chicken sandwich for hubby and a piece for my lunch.
Egg Quiche
This is one of my own recipes. I rarely measure out items. I "eye-ball" it, which works out just fine for this recipe. I will use whatever veggies I have on hand, but the recipe below is the basic.
Pre-heat oven to 350 degrees.
Spray a casarole dish with a non-stick spray. Note: A Shallow dish works better than a deep dish.
Ingredients:
- 10 - 12 eggs
- Light Sausage, or a turkey sausage
- Thawned frozen spinach
- Bell peppers (red, green, yellow) My favorite is red
- 1/2 an onion
- Can of tomatoes (I love to use the flavored kind)
- Package of mushrooms
Cook sausage in frying pan.
Put all veggies and sausage in the dish and mix well. Beat eggs in separate bowl and pour over veggies. I take a large spoon and mix the entire mixture. Sprinkle cheese on top. Bake 30 - 40 minutes or until center is done. I use a spoon to check that the center is done.
Baked Chicken
Pre-Heat over to 350 degrees
- Skinless, boneless Chicken Breast
- Butter flavored cooking spray
- salt
- lemon pepper
- garlic powder
- Italian seasoning
You can use your own seasoning that you like, experiment. On my husband's chicken I put chili powder.
Spray the chicken breast with butter flavored cooking spray on both sides.
Then sprinkle the chicken with seasoning. I just eye-ball it.
Bake at 350 degrees for 35 minutes then check it. Bake until your chicken reads 360 degrees. Don't over cook or it gets tough. The bigger the chicken breast the longer it takes to cook. After 35 minutes that's a good time to start checking. I highly recommend getting yourself a food thermometer. Its really the only way to tell if it is done. Their not that expensive and it's worth the investment. You'll use it over and over. Now I have enough left overs for a chicken sandwich for hubby and a piece for my lunch.
