Dukan chicken breast preparation. Chicken breast ducan diet recipes

17.04.2020

The very first and the most difficult phase of the Ducan diet - the "Attack" phase... It is during this phase that the body is reorganized, the diet and eating habits change. Everything days of the "Attack" phase - protein, therefore, losing weight can experience discomfort and stress.

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In order for this phase to pass as painlessly as possible, there are simple and delicious recipes protein dishes, thanks to which the process of losing weight will become more enjoyable. We bring to your attention an example menu of the "Attack" phase for a week, since on average its duration is 7 days. We also suggest that you familiarize yourself with several step by step recipes with photo.

Ducan's diet. Attack. Menu for the week

The first day:

Eat every day 1.5 tablespoons oat bran that can be consumed with yogurt, cottage cheese or baked goods. Also drink every day. at least 2 liters of clean water.

Breakfast: 1 hard-boiled egg, 100 g fat-free cottage cheese, coffee;
Lunch: low-fat classic yogurt with half a tablespoon of oat bran;
Dinner: low-fat chicken broth with chicken fillet, ducan flatbread instead of bread;
Afternoon snack: a glass of fat-free kefir;
Dinner: boiled or baked chicken meat, tea

Second day:

Breakfast: an omelet of two eggs with chicken fillet pieces, coffee;
Lunch: low-fat granular cottage cheese, you can with a sweetener;
Dinner: Little chicken broth, baked hake, ducan flatbread;
Afternoon snack: low fat yogurt with sweetener;
Dinner: kebabs from chicken meat oven baked tea.

You can cook kebabs at home using wooden skewers

Day three:

Breakfast: Dyukanovsky cheesecakes, tea;
Lunch: low-fat classic yogurt;
Dinner: canned fish soup with quail eggs;
Afternoon snack: low-fat curd;
Dinner: Baked chicken breast, kefir.

Fish soup canned food is prepared very quickly and easily. Read the soup recipe below

Day four:

Breakfast: Dukanovskie cakes with chicken fillet, coffee;
Lunch: jelly according to Dukan;
Dinner: baked salmon fillet, tea;
Afternoon snack: a glass of skim milk;
Dinner: Omelet with lean ham;

Omelet with various fillings- wonderful breakfast. Detailed recipe- below

Day five:

Breakfast: 2 soft-boiled eggs, coffee;
Lunch: classic yogurt with oat bran;
Dinner: a portion of boiled shrimp;
Afternoon snack: low-fat kefir;
Dinner: Curd casserole, tea.

Boil shrimp in salted water or sauté on skewers in the oven

Day six:

Breakfast: fat-free sweet curd, coffee;
Lunch: crab sticks;
Dinner: stewed chicken liver;
Afternoon snack: oatmeal cookies, tea;
Dinner: curd-fish casserole, kefir.

Cook chicken liver no oil added. You can put it out on the water

Day seven:

Breakfast: cottage cheese casserole, coffee;
Lunch: hard boiled egg;
Dinner: ear, ducan flat cake;
Afternoon snack: cottage cheese dessert, green tea;
Dinner: Chicken breast cutlets, kefir.

Chicken cutlets are juicy and tasty

Dukan's bran tortilla. Recipe

Many losing weight according to the Ducan system experience great discomfort at the first stage of losing weight, due to the fact that they have to completely refuse baking and bread... It is very difficult to eat broths and soups without bread. Therefore, the creator of the diet Pierre Ducan offers his followers to bake the so-called Du-bread... However, this can take a decent amount of time. To shorten the cooking time, there is a special Ducan flatbread / biscuit recipe that can be cooked very quickly. Also, this recipe can be supplemented pieces of cooked chicken or fish fillet to make the taste even more pleasant.

For making flatbread according to Dukan you will need:

1.5 tablespoons of oat bran;
1 egg;
A little salt;
3 tablespoons of low-fat milk or kefir;
Dried dill optional.

Mix all the ingredients and leave for 20 minutes to swell the bran. If desired, you can add pieces of baked fish or chicken breast. Then pour the resulting mass into a small baking dish and bake in the oven at 200 ° C for 10 minutes. After that, the cake needs to be cooled and it is ready for use.

Omelet with chicken and ham or crab sticks according to Dukan

This dish is great for breakfast... Beat 2 eggs in a bowl, add diced boiled chicken fillet or lean ham(you can do both), or diced crab sticks... You can add some dill greens. Pour the resulting egg mixture into a glass microwave dish or non-stick frying pan and bake under the lid for 4-5 minutes. Dietary omelet according to Ducan ready.

Canned fish soup with quail eggs

As a first course, you can cook yourself this fish soup... To prepare it you need:

2 canned fish(fish in own juice e.g. tuna);
1 liter of water;
1 onion;
5 quail eggs, or 2 chicken eggs;
Salt and pepper to taste, bay leaves.

Bring the water in a saucepan to a boil. Boil the eggs in another saucepan. Mash the fish in jars with a fork, finely chop the onion. Chopped onions and bay leaves should be immersed in boiling water, after 5 minutes, you can add chopped fish from cans, along with liquid, as well as cut into halves quail eggs and diced chicken eggs... This soup is cooked for another 5 minutes, and then spices, chopped dill are added. Fish soup with eggs ready.

Dukan curd-fish casserole

This recipe is perfect for the "Attack" stage. Curd and fish casserole is a hearty and tasty dish. For cooking we need:

Low-fat cottage cheese 200 g;
Hake fillet (this fish is lean and has few bones);
1 onion;
2 egg whites;
1 tablespoon wheat bran
Pepper and salt to taste.

Fish fillets are chopped in a blender and mixed with cottage cheese. Then you need to add finely chopped to the mass onion, proteins, bran and spices. Ready dough bake in the oven at 200 ° C in a tin covered with foil until tender.

Recipes for the "Attack" of the Ducan diet:

This healthy recipe can be used in the "Attack" stage. Chicken breast according to Dukan will appeal to fans of spicy meat dishes... Despite its exquisite and piquant taste, fillets are quickly prepared and do not require knowledge of culinary intricacies. Poultry is a dietary food that is quickly digested, chicken fillets can be consumed by adults and kids. And garlic is considered one of the healthiest spices.

How is chicken fillet useful?

A high percentage of protein provides the body with energy and building materials. Chicken meat is effective in the prevention of stroke, heart attack, hypertension. Bird fillet improves eyesight, strengthens nails and hair roots, is recommended for overweight people.

What are the benefits of garlic?

This spice is known for its tonic, antibacterial and wound healing properties. Garlic contains more than 500 components that are necessary for the work of the cardiovascular, genitourinary system.

Spicy chicken breast: recipe

Products:

1 kg. chicken fillet;
50 ml. soy sauce;
spices;
10 teeth garlic;
black pepper;
125 g low-fat cottage cheese;
1 tsp mustard;
greens;
salt.

How to cook:

Rinse the fillets. Make cuts (one cut for every couple of centimeters).
Cut the garlic into 3 pieces. Invest in meat. V silicone mold put fillet. Pour over soy sauce. Set aside for impregnation.
To make a sauce: mix cottage cheese with mustard, spices, herbs.
Coat the fillet with sauce.
Heat the oven to 180 °.
Cook fillets for 40 minutes. Add heat up to 220 °. Cook for another 10 minutes.
Cut into slices, take out the garlic (if you don't like much spicy dishes). Serve hot / cold in portioned platters. Dukan chicken breast turns out to be spicy and tender at the same time.

Chicken meat is a valuable source of protein and various amino acids, vitamins and minerals. In addition, compared to other types of meat, chicken has a minimum calorie content. Chicken breast is considered especially useful - a real find for adherents of proper nutrition.

All famous nutritionists recommend including chicken in your diet. Even the legendary diet of Pierre Ducant implies the consumption of this product from the first day of the diet. You can cook many delicious dishes: from Georgian chakhokhbili before chicken pancakes according to Ducan.

The essence of the diet

One of the main rules of nutrition is to eat a large amount of protein and a reduced amount of carbohydrates and fats. The diet is divided into four main phases:

Attack.
Alternation or Cruise.
Consolidation or Consolidation.
Stabilization.

On the Attack it is allowed to eat only protein foods:, seafood, cheeses, eggs, etc. This is the shortest and most effective phase of the diet.

At Alternation, fiber-rich vegetables are connected. The exception is potatoes. The task of losing weight is to repeat protein and protein-vegetable days alternately. The second stage continues until the desired weight is reached.

The Fastening phase is the longest, but the easiest. The list of approved products is expanding significantly. The duration of the third period is calculated individually: for each dropped kilogram, there are 10 days of the diet.

The final fourth period cannot be called a diet at all. These are just a few rules to follow throughout your life. These rules are a guarantee that the lost kilograms.

Important! A prerequisite for the Ducan diet is the daily use of oat bran. They improve the digestion process, remove unnecessary toxins and toxins from the body.

Recipes

Pierre Dukan is sure that animal squirrels are the best and healthy food for a person. That is why chicken meat can be consumed without restrictions. Relatively low cost chicken on store shelves allows everyone, without exception, to include it in their daily diet. How much healthy dishes you can cook! For example, Dukan chicken pancakes are a real storehouse of vitamins and a delicious snack at any stage of the diet.

With mint sauce

An interesting combination of products in this recipe makes the taste of the dish rich and unusual. Such pancakes can be eaten in the first minute of losing weight!

For fritters:

chicken breast fillet - 300 g;
egg - 1 pc.;
curry seasoning to taste;
small onion - 1 pc.;
paprika, salt to taste;
a couple of drops vegetable oil.

How to cook:

Make minced chicken fillet. To do this, it is better to pass the meat through a meat grinder, but you can also finely chop it with a knife.
Grate the onion on a fine grater, put in the minced meat. Drive in an egg there.
Add salt, paprika and seasoning.
Knead the minced meat until a homogeneous consistency is obtained.
Fry in a frying pan greased with a drop of oil.

For the sauce:

100 g fat-free yogurt;
fresh mint - a few leaves;
green basil - to taste;
1 tsp olive oil;
a pinch of salt.

To prepare the sauce, you need to thoroughly rinse the mint and basil leaves, put all the ingredients in a blender and mix until smooth. The sauce is ready! It remains only to pour the chicken pancakes on them, and you can start tasting!

Bran for Attack

There is nothing superfluous in this recipe: only the ingredients available. Such pancakes can be fried in a pan, steamed or baked in the oven.

Required Ingredients:

chicken fillet - 250-300 g;
chicken egg - 1 pc.;
oat bran - 2 tbsp. l .;
¼ a glass of kefir 1%;
a couple of drops of vegetable oil (for frying);
salt to taste.

How to cook:

Pour the bran with kefir and set aside.
Grind the fillets into minced meat with a blender or through a meat grinder.
Drive the egg into the minced meat and mix thoroughly.
Add the swollen bran with kefir. Stir again.
Salt a little.
Cook in any convenient way.

Peculiarity! If you fry the pancakes in a non-stick skillet, you can do without oil. This will make the dish even healthier.

With cottage cheese and garlic sauce

Delicate, lush, delicious pancakes with the addition of cottage cheese, it is also a complete source of protein. They are suitable for any phase of the Ducan diet.

For fritters:

chicken fillet - 600 g;
fat-free cottage cheese - 200 g;
chicken egg - 1 pc.;
salt to taste.

How to cook:

Grind chicken meat into minced meat using a blender or meat grinder.
Add egg, salt and cottage cheese.
Knead thoroughly until a homogeneous consistency is obtained.
Fry in a pan with a drop of vegetable oil.

For the sauce:

low fat yogurt - 200 g;
fresh dill;
garlic and salt to taste.

To prepare the sauce, chop the garlic and dill, mix them with yogurt and salt. Ready pancakes to water garlic sauce and serve.

Boiled fillet

The classic recipe for Dukan chicken pancakes. Due to the fact that the chicken is boiled before frying, the pancakes are even softer, do not stick to the pan, and frying takes a minimum of time.

Ingredients:

breast fillet - 300 g;
small onion - 1 pc.;
favorite spices, pepper and salt to taste;
chicken eggs - 2 pcs.;
garlic to taste.

For a fuller consistency, you can add to ready-made minced meat 2 tbsp low-fat cottage cheese.

How to cook:

Boil the breast in salted water. Cool down. Do not drain the broth!
Put all the ingredients and 3 tablespoons of chicken stock in a blender bowl and grind until smooth.
Spoon into a hot non-stick skillet. Fry for 2-3 minutes on both sides.

From breast and vegetables

Pancakes with carrots, onions and bell peppers can be prepared from the Rotation step.

Ingredients:

bulgarian pepper - 1 pc.;
medium carrots - 1 pc.;
small onion - 1 pc.;
oat bran - 2 tablespoons;
chicken breast (fillet) - 300 g;
salt, pepper and spices to taste.

How to cook:

Rinse and peel vegetables thoroughly.
Rinse the chicken fillet.
Put all ingredients (except bran) in a blender and grind until smooth.
Grind the oat bran into flour. Add to the minced meat and let it brew for 20 minutes.
Put the pancakes in a hot skillet and fry for 5-6 minutes on both sides. The pan can be pre-greased with a drop of sunflower oil.
Sprinkle with herbs before serving.

In order for Dukan pancakes to be as useful as possible, it is recommended to follow a few simple tips:

White meat is suitable for chicken pancakes. Chicken wings, drumsticks and thighs are quite high in fat. They will not benefit the figure.
When preparing Dukan pancakes, you should not use a lot of salt and oil. These products are the enemies of losing weight.
You don't need to use prohibited foods. Even one spoon wheat flour can nullify all efforts. Better to follow the recipe strictly or add additional permitted ingredients if desired.
At the end of frying, add a little water to the pancakes in the pan, then cover and simmer for a couple of minutes. This will make the pancakes even more tender.

Useful video: cooking cutlets

According to Dukan, you can cook not only delicious pancakes, but also cutlets. How exactly is shown in the video.

conclusions

Chicken fillet pancakes will appeal to all family members. The dish will be useful for both children and adults. Those who are determined to put their bodies in order should start eating according to the Ducan system. The list of permitted products is so long that the process of losing weight is a pleasure.

How can you spend more time on yourself and your family instead of cooking for hours? How to make a dish beautiful and appetizing? How to get by with the minimum amount of kitchen appliances? Miracle knife 3in1 is a convenient and functional assistant in the kitchen. Try with a discount.

Calories: 3800
Proteins / 100g: 16
Carbohydrates / 100g: 0

Dukan chicken cooked in a new way will help to diversify your menu on a diet! Dry salted chicken in the oven according to Dukan will surprise you with its juiciness. Secret the most tender meat, which tastes something similar to grilled chicken, lies in the difference in salt concentration on the surface and inside the chicken carcass. Correctly salted baked chicken according to Dukan will decorate the festive and everyday table, and you will surely add this recipe Chicken by Dukan to your favorites. You can serve such a chicken.

Ingredients:
- whole large chicken - 1 pc. weighing 2 kg.;
- salt - at the rate of ¾ tsp. salt for every pound of chicken (454 g);
- black pepper or a mixture of peppers - 1-2 pinches.

How to cook at home

1. Wash the chicken, remove the fat near the tail.

3. Sprinkle generously with salt, rubbing it into the chicken skin. Salt only outside!

4. Send the carcass to the refrigerator for 1-2 days. Salting is not recommended for more than 2 days for hygienic reasons. When the carcass is salted, no salt crystals will remain on the surface.

5. Put deco in the oven and heat the oven to maximum. Put the chicken on a red-hot deco and bake for about 1 hour, turn the carcass over every 10 minutes (prepared by analogy with a grill).

6. Finished du-chicken will be evenly golden, with juicy crust... While it is still hot, sprinkle with pepper, chop and serve.
Also good baked in kefir marinade.
Remember that Ducan prohibits eating the skin, no matter how delicious it may seem, all the rest of the meat can be eaten without restriction at all stages of the diet. Bon Appetit!

And the best part of it - chicken breast - is rich in protein, easily absorbed in the body and contains a minimum of cholesterol. For all adherents of a protein diet, chicken fillet is a real find, because this meat lends itself to any processing: frying, boiling, stewing and baking. To keep yourself in constant shape, there are various recipes according to Ducan.

Chicken breast, cooked during the day for breakfast, lunch and dinner, will give strength and saturate the body with the necessary elements. So, chicken breast diet recipes according to Dukan.

Super breakfast for super active

Attacking Ducan is the first step to perfection. Protein breakfast recipes will energize the day.

Chicken breast - ⅔ pcs.
Eggs - 6 pcs.
Greens - 1 bunch
Spices and salt to taste

If you prepare food in advance, it won't take long to prepare breakfast. Prepare food in the evening: boil chicken fillet and 2 eggs.

Before cooking, preheat the oven to 220 ° C. Cut the meat into small pieces, chop the herbs.
Cut the boiled eggs into 4 pieces. Beat raw eggs well, season with salt and spices as desired. Add pieces of meat and finely chopped herbs to the omelette if desired, mix everything. Pour ½ of the mixture into a baking dish.
Arrange the pieces of boiled eggs in the form and pour over the rest of the omelet. Bake in the oven for 20 minutes.

For lunch, soups, but no cereals

In pursuit of harmony, one must not forget about the body's needs for liquid food. First course recipes are very varied. A beautiful lung option Dukan soup is suitable from the first days of the diet.

Chicken breast - ½ pc.
Bran (oat) - 5 tbsp. spoons
Egg - 1 pc.
Water - 1.5 l
Salt, spices - to taste
Greens - optional.

The best way to make a meatball soup. To do this, grind the chicken fillet into minced meat. Season with salt and spices to your liking.
Form into balls, preferably small. In a saucepan, bring water to a boil and place the meatballs in it.
When the broth boils, add the oat bran, stirring constantly. After 5-7 minutes add the egg.
Preliminary a raw egg shake in a glass and introduce into the soup in a thin stream, shaking all the time. If desired, finely chop any greens and add to the broth. Cook for another 3-4 minutes.

Soup recipes can vary. For example, make a soup with chunks of cooked meat rather than meatballs. The egg can be boiled, cut into cubes and then added to the soup. You can thicken the broth a little with cornstarch.

Juicy dinner without hassle

So as not to suffer from hunger until the morning, a hearty dinner is needed, and the Dukan diet allows this. The main thing is to make dinner with a minimum of calories. Juicy pickled breast recipes are varied, but this one will be the easiest.

Chicken breast - 1 pc.
Soy sauce - 4 tablespoons spoons
Salt - ½ tsp

Rinse the breast and pat dry with a paper towel. Divide it into 2 pieces and dip in the marinade. For the marinade mixes soy sauce with spices (to your taste).
Season with salt as desired. Leave the fillet in the marinade for at least 30 minutes. For even impregnation with the sauce, the pieces of meat must be turned over periodically.
Preheat the oven to 200⁰С. Put a piece of breast in foil. Wrap foil over each piece, but do not press firmly. If there is a place between the meat and the foil, then the chicken will turn out to be more juicy, because there will be room for juice. The breast is baked for 20-30 minutes.

Pastroma is a healthy snack for the busy

Thanks to Dukan, tk. his diet can make even a snack useful. And chicken pastroma recipes make it possible chew something to satisfy hunger without the mental anguish of the dangers of snacks.

Chicken breast - 0.5 kg;
Garlic - 3 cloves;
Granular mustard - 2 tbsp. spoons;
Water - 1 l;
Soy sauce -1 tbsp;
Salt - 1 tsp;
Spices to taste.

Prepare a dressing for meat: dissolve salt in water. Chicken fillet soak in brine for 2-2.5 hours. Dry the meat soaked in salt, removing excess moisture.
Peel each garlic clove and cut in half. Make 6 cuts in the fillet and put the garlic there.
Combine soy sauce with mustard. Add a mixture of peppers to this if desired. Stir everything well and coat the breast with the mixture.
Preheat the oven to 250⁰С. Bake the pastroma for no more than 20 minutes. Then turn off the stove, and leave the meat in hot oven languishes for another 2 hours. Cut the finished "sausage" into flat pieces and can be used for sandwiches.