Three healthy recipes from the Dukan Diet

Randomhouse.ca

Already a sensation in Europe, The Dukan Diet by Dr. Pierre Dukan will be released on this side of the Atlantic on April 19. We've got three healthy and easy recipes for Chatelaine readers that you can enjoy now.

1. Poached fish with oil-free mayonnaise

Poached fish
Preparation time: 10 minutes
Cooking time: Five minutes

Ingredients
1/3 cup water
1/3 cup dry white wine
1 shallot, sliced
4 fresh parsley sprigs or 1 teaspoon dried parsley
2 teaspoons fresh thyme or 1 teaspoon dried thyme
6 six-ounce fish fillets
1 fresh lemon, cut into four wedges

Directions
1. Combine the water, wine, sliced shallot, parsley, and thyme in a large skillet with a lid.
2. Place the salmon fillets in the skillet, skin side down.
3. Cover tightly and simmer on a medium-high heat for about five minutes.
4. Remove from the heat and allow to stand, covered, for five minutes.
5. Discard the pan juices and serve with lemon wedges.
Makes six servings

Oil-free mayonnaise
Preparation time: Five minutes, plus 12 minutes for the hard-boiled egg

Ingredients
1 hard-boiled egg
¼ cup fat-free cottage cheese* or fat-free sour cream
½ teaspoon Dijon mustard
Salt and pepper to taste

Directions
1. Thoroughly crush the yolk of the hard-boiled egg with a fork.
2. Add the cottage cheese or sour cream.
3. Add mustard, salt and pepper, and other spices if desired.
Mayonnaise will keep refrigerated in a covered container for two to three days. Makes about 1/2 cup.
*For a smoother consistency, whir the cottage cheese in a blender before using.

2. Roast beef with hunter's sauce

Roast beef
Preparation time: Five minutes
Cooking time: 35 to 45 minutes

Ingredients
2½ to 3 pounds beef sirloin tip center roast or tenderloin roast
Salt and pepper to taste

Directions
1. Preheat oven to 500°F for 10 minutes.
2. Roast the beef uncovered in an ovenproof pan for 15 minutes.
3. Reduce the oven temperature to 325°F. Continue to roast for an additional 20 to 30 minutes, or until a thermometer inserted into the thickest part of the beef registers 170°F.
4. Transfer the roast to a cutting board and let it stand uncovered for 15 minutes.
5. Salt and pepper the roast to taste, then carve and serve.
Makes six to eight servings.

Hunter’s sauce
Preparation time: 25 minutes

Ingredients
2 chopped shallots
3 tablespoons vinegar
2 tablespoons water
1 egg yolk or 1 pasteurized egg yolk or 1 tablespoon liquid pasteurized egg
2 tablespoons fat-free sour cream or fat-free plain yogurt
1 sprig fresh tarragon, chopped or a pinch of dried tarragon, crushed
Salt and pepper to taste

Directions
1. In a saucepan, mix the chopped shallots in the vinegar and water.
2. Cover and cook for about 10 minutes.
3. Uncover and continue cooking until the sauce thickens, about five more minutes.
4. In a bowl, beat the egg.
5. Remove the saucepan from the heat and add the beaten egg and the yogurt or sour cream.
6. Add the chopped tarragon to the mixture.
7. Season with salt and pepper to taste.
8. Reheat in a double boiler to thicken further. Serve immediately.
Makes about 1/2 cup.

3. Dukan oat bran galette

This light and easy pancake is a tasty way to eat your oat bran.
Preparation time: 10 minutes

Ingredients
1 egg white
2 tablespoons oat bran
2 tablespoons fat-free plain Greek yogurt
1 teaspoon zero-calorie sweetener suited for cooking and baking, such as Splenda, for a sweet pancake or pepper, herbs, and/or chopped garlic for a savory pancake

Directions
1. In a small bowl, beat the egg white until foamy. In a separate bowl, combine the oat bran, Greek yogurt, and sweetener or seasonings. Add the beaten egg white and mix until blended.
2. Place a small nonstick pan over medium heat. Pour the pancake mixture into the pan and cook for around five minutes, or until the underside is golden and the upper side starts to dry.
3. Flip the galette with a spatula and continue cooking the other side for an additional five minutes.
Remove to a plate and allow to cool briefly before serving.
Makes one galette.

Excerpted from The Dukan Diet by Pierre Dukan Copyright © 2011 by Pierre Dukan. Excerpted by permission of Random House of Canada Limited. All rights reserved.