The diet frightens you with the monotony of food, so people often break away from strict weight loss programs and begin to overeat. French nutritionist Pierre Dukan took care of this point and published several books with recipes to complement his popular diet. Treat yourself to dietary but incredibly tasty chicken dishes.

Grilled chicken meat

Ingredients:

• 500 g chicken fillet;
• 3 tbsp. soy sauce;
• a third of a lemon;
• spices to taste.

Grind the fillet into medium-sized pieces, pound a little to soften, salt and sprinkle with your favorite seasonings. Dukan chicken fillet recipes go well with paprika, chili pepper, and mustard powder. You can use the ready-made mixture for grilled dishes.

Marinate the chicken pieces for a couple of hours in soy sauce and lemon juice. You will need a grill for cooking, but a ceramic-coated frying pan will also work. Dry the chicken chops on paper and place on a hot surface. Fry until a crust appears. Simmer the finished dish for 20 minutes without heat under the lid.

Greek chicken

Ingredients:

• 500 g chicken fillet;
• lemon;
• 4 cloves of garlic;
• 200 ml low-fat kefir.

Divide the chicken fillet in half lengthwise. Grate the lemon zest on a fine grater. Salt the breasts, season with spices, crushed garlic and zest. Pour the kefir into a container and leave the fillets in it for a couple of hours. When the bird is marinated, place it on a baking sheet, pouring the marinade over it. Cook in the oven, setting the temperature to two hundred degrees.

Nuggets according to Dukan

Ingredients:

• 500 g chicken fillet;
• 1 raw egg;
• 0.5 glasses of milk;
• salt, spices to taste;

Chicken nuggets are very reminiscent of the famous fast food. But, remaining just as tender and appetizing, the Dukan dish is not at all greasy.

Cut the fillet into oblong pieces. Combine milk, egg, salt and spices in a container. Dip the chicken pieces in this mixture. Pour the bran into a plate; you need to roll the nuggets in it before frying. Cook the dish in the oven, covering a baking sheet with parchment paper, or on a ceramic frying pan without adding fat.

Chicken cutlets - recipe according to Dukan

Ingredients:

• 500-600 g chicken breast;
• 2 tbsp. soy sauce;
• 3-4 cloves of garlic;
• a bunch of green onions;
• salt, spices to taste.

The dish is prepared instantly (no more than 20 minutes), it turns out juicy and tender. Grind the chicken fillet, mix with soy sauce, salt, add seasonings, crushed garlic, finely chopped onion. Wipe the frying pan with a napkin soaked in vegetable oil. The cutlets bake very quickly, literally in a few minutes. After frying, keep covered for another minute or two.

Chicken hearts according to Dukan - recipe

Ingredients:

• packaging of chicken hearts;
• 1 onion;
• 200 ml milk 1.5%;
• 1 tbsp. soy sauce;
• spices, salt to taste.

Before cooking, remove excess fat from the hearts. To do this, simply remove visible fat with a knife. Marinate the hearts in salted milk (100 ml) with seasonings. After half an hour, drain the marinade. Fry the chopped onion in 1 tablespoon of vegetable oil, add the hearts to it and pour the remaining milk into the meat (you should get about half a glass). Simmer covered for 8-10 minutes, then pour soy sauce over the dish and continue to simmer until tender (about another 20 minutes), periodically adding a little clean water.

Chicken gizzards according to Dukan - recipe

Ingredients:

• 1 kg of chicken stomachs;
• 5 onions;
• 2 large carrots;
• salt and spices to taste.

Cook the washed and cleaned ventricles under the lid for at least an hour, periodically removing the foam. This dish is best prepared in a Dutch oven. When the gizzards are cooked, mix them with chopped onions and grated carrots. Add salt and season to your taste. It would be appropriate to use black pepper in this recipe. Cook the bird and vegetables for another half hour.

Chicken liver according to Dukan - recipes

Chicken liver with mustard and kefir sauce

Ingredients:

• 500 g chicken liver;
• 1 onion;
• 1 carrot;
• 4 tbsp low-fat kefir;
• 2 tbsp. mustard;
• 1 tbsp. soy sauce;
• spices, salt to taste.

For dressing, combine soy sauce, mustard, kefir and seasonings in a separate container. Cut the liver into medium pieces and fry thoroughly in a frying pan. Five minutes will be enough, however, make sure that the meat does not release red juice. Add chopped vegetables to the liver. If you are cooking for the first stage of the diet, you don’t need to use carrots. When the vegetables are browned, pour the mustard-kefir dressing into the pan. Simmer the dish for about 10 minutes.

Calories: 594
Proteins/100g: 23
Carbohydrates/100g: 1

On the Dukan diet, one of the most popular dishes is white chicken meat, because chicken breast is low-fat, inexpensive, easy to prepare and contains nutritious protein.

Chicken breast baked with Dukan garlic will allow you to diversify your menu. It can be prepared at any stage of the diet. You can eat it as a separate dish or with it on protein-vegetable days (at the Cruise stage), and you can also use thinly sliced ​​breast pieces to make delicious sandwiches with.

Ingredients:
- chicken breast - 1 pc. (a little more than 500 g);
- salt – 4 g;
- mixture of ground peppers - 3 g;
- garlic - 1 large clove (do not use more so as not to completely interrupt the taste of the chicken);
- mustard - 1 tsp.

How to cook at home

1. Before baking with garlic in the oven, wash the chicken breast and remove excess fat. Slice the garlic very thinly (into slices).



2. Make small cuts in the fillet - and carefully insert one piece of garlic into each of them.



3. Salt the breast and sprinkle with a mixture of peppers.





4. Lubricate with mustard, distributing it evenly over the entire surface. Let the fillet stand like this for 25-30 minutes.



5. Preheat the oven (optimal temperature - 220 degrees). Place the prepared fillet on a baking sheet lined with parchment paper or place it in a non-stick pan. Bake the chicken breast with garlic for exactly 20 minutes. You should not keep the meat longer - you risk drying it out. We take the finished dish with an appetizing crust out of the oven and enjoy the aromatic Dukan-style chicken breast baked with garlic.
Bon appetit!

Sooner or later, that very Monday comes when a diet appears in a person’s life and the culinary era of permitted dishes begins. The Dukan nutrition system prescribes protein and protein-vegetable nutrition, and today we will learn a recipe for how to prepare chicken cutlets according to Dukan for “attack” and “alternation”. But first, let’s find out what gastronomic requirements this diet dictates, and based on all the rules, we’ll present two options for meatballs and a sauce recipe.

Features of preparing different types of cutlets

First, you should remember what types of cutlets there are:

• Traditional cutlets, which originated in France, were prepared not from minced meat, but from beef (veal) fillet on the bone, and were more similar to today's medallions. But to this day, of all the possible parodies of the original recipe, only a version of chop fillet has survived, already boneless and made from any type of meat, including chicken.
• Classic chopped minced meat cutlets (the same ones that we are used to cooking at home) were invented in order to save money, because to prepare the chopped mass it was possible to use lower grade meat.

• Zrazy, or stuffed cutlets, appeared a little later in the vastness of Eastern Europe. They can be prepared from either chop fillet or minced meat. For the Dukan diet, on pure protein days, you can choose fillings such as cottage cheese with herbs, eggs, cheese (low-fat).

During the alternating stage on protein-vegetable days, you can also use baked or boiled mushrooms, vegetables from the permitted list (starchy fruits are prohibited), as well as all kinds of egg-vegetable and cheese-vegetable components for the filling.

• Meatballs in sauce are another version of cutlets according to any of the recipes given in our article, but they are prepared by stewing or baking in sauce.
• There are quite a lot of types of gravies for this diet, despite the limited list of permitted ingredients. To thicken sauces, you can use corn starch, but only from the alternating stage and no more than 2 tbsp. l. per day.
• Tomato paste is allowed from the “attack” stage (no more than 2 tablespoons), and on protein-vegetable days the amount of this component is not limited. If you decide to make a creamy sauce, then you will have to limit yourself to skim milk.

Chicken cutlets according to Dukan at the “attack” stage

Ingredients

• — 1/2 kg + -
• — 0.2 kg + -
• — 1 pc. + -
• - 1 head + -
• - 2 cloves + -
• - 1/2 tsp. + -
• - 1/3 tsp. + -

Cooking dietary chicken cutlets with cottage cheese according to Dukan

It is best to start studying Dukan recipes with mono-protein dishes. These chopped cutlets with low-calorie cottage cheese meet all the requirements of an “attack” and are also suitable for protein days of a “cruise”. The balls are very tasty, tender and easy to prepare.

The best minced meat for cutlets is the one that is prepared at home. Only in this case will you be confident not only in the quality of the products, but also in the calorie content of the meat mass.

• So, cut the chicken breast into small pieces, immerse it in a blender, beat in the egg, add cottage cheese, add salt, grated garlic and pepper seasoning. After this, at maximum power, grind all the ingredients until evenly chopped and completely mixed.
• Minced meat for cutlets should not be grainy, but well chopped and quite sticky.
• You should neither grate nor grind the onion, but only chop it with your own hands using a very sharp knife into a small, small cube. This is the only way the onion will not release all its juice, but will begin to separate it during the process of cooking the cutlets inside the minced meat, which will make the cutlets juicy and tender.
• Pour the chopped onion into the minced meat and mix so that it is evenly distributed throughout the mass.

• Now, wetting our hands in water, we make small cutlets from the minced meat and distribute them in a steaming bowl at a slight distance from each other.

The distance between the cue balls is necessary so that the hot jets of steam cook them evenly on all sides.

• Now cover the bowl with a lid and steam the cutlets for 25 minutes.

Cutlets minced from chicken according to Dukan

This version of chicken breast cutlets is allowed already at the “alternation” or “cruise” stage on protein-vegetable days, as well as during the “consolidation” period.

And if you use Dukan’s “Ladder of Nutrition” express method for weight loss, then such cutlets can be prepared from the second day, when vegetables are added to the protein monoration, because these cutlets contain quite a lot of vegetables.

Ingredients

• Large chicken breast – 1 piece;
• Small onion - 1 head;
• Small carrot – 1 root vegetable;
• Medium zucchini – 1 fruit;
• Garlic cloves – 2 pcs.;
• Dill greens – 1/3-1/4 bunch;
• Sea salt - to taste;
• Pepper seasoning – 1/3 tsp.

1. First, let's prepare the vegetables. Chop the onion into tiny cubes, grind the carrots into medium shavings, finely chop the garlic with a knife, and chop the pepper into thin, small strips.
2. Pour the chopped vegetables into a frying pan (without oil) and add 2-3 tbsp. l. water, simmer them under a lid over low heat until soft and water evaporates.
3. Coarsely chop the zucchini on a grater. If the vegetable is young and thin-skinned, then there is no need to peel it. Add the zucchini pulp and squeeze out excess juice.
4. Chop the chicken breast randomly, but not coarsely, then place it in a blender and grind the meat into a homogeneous mass with the addition of salt and pepper.
5. Now you need to mix the stewed vegetables, ground fillet, finely chopped dill and raw zucchini. If necessary, the minced meat should be salted more.
6. Wetting your hands with water, form cutlets from the prepared mass, place them on a baking sheet (it is advisable to use a silicone mat or parchment) and bake in the oven at standard 180 degrees for 20 minutes.

If you want to cook cutlets according to any of the above recipes in sauce, then you should first bake them in the oven for 10 minutes until the first blush.

• Meanwhile, prepare the sauce: 2-3 tbsp. l. mix tomato paste (without sugar) in a saucepan with water (1 tbsp.), 1 tbsp. l. corn starch, salt to taste, garlic grated into porridge (1 clove) and a mixture of dried vegetables (2 tbsp).
• Place the vessel on the fire, stirring constantly with a whisk, bring the sauce to a boil and cook over low heat until thickened.

Attack is the first phase of the famous protein diet developed by Dr. Dukan. Depending on the amount of excess weight, the Attack phase lasts from 3 to 7 days. You can calculate the exact number of days using a special calculator on the nutritionist’s official website; all values ​​will be individual.

The attack represents not only the time of maximum weight loss, but also the toughest stage. This difficult period should not last more than 10 days. The essence of the diet is not just to lose weight, but to maintain your figure and weight within normal limits.

Basic principles of the Attack phase

• use only permitted ones;
• be sure to eat 1.5 tablespoons of oat bran per day (they can be replaced with 2 tablespoons of cooked buckwheat);
• walk daily for 20 minutes, heavy training on Attack days is prohibited, but you need to move;
• drink 1.5-2 liters of water, this will prevent dehydration.

Compliance Rules

• Eat little by little in small portions. This tactic helps to reduce the stomach and avoid severe hunger pangs.
• Food can be prepared in different ways: frying, baking, steaming, boiling. Dishes may consist of several products; mixing them is allowed.
• It’s not necessary, but going lower is harmful for the body, stabilization is the best way to consolidate the result.

Do not increase the number of Attack days. If you are recommended three days, there is no need to stretch them out over a week. Otherwise, weight loss will be compensated by the “plateau” effect and subsequent weight loss will slow down.

Products

Allowed

The permitted diet includes the following products:

• (except for the fattiest parts, such as entrecote or ribs);
• veal;
• offal: kidneys, liver, brain, ventricles, etc.;
• chicken;
• turkey;
• rabbit meat;
• natural ham, if its fat content is less than 4%;
• fresh, including red fish (the fat in red fish is very healthy);
• smoked fish;
• canned fish in its own juice (without adding oil);
• all seafood (except marinated in oil, frozen or fresh - ideal);
• (no more than 2 yolks per day, unlimited whites);
• dairy products: milk, natural yogurt without additives (0.5 - 1% fat).

Prohibited

Any products that are not on the approved list:

Additional

• 1 medium onion per day;
• 2 tbsp. l. tomato paste;
• 2 pickled gherkins (small cucumbers) without sugar;
• capers;
• 1 tbsp. l. vegetable oil;
• Shirtaki noodles (these noodles contain no calories or macronutrients);
• spices and seasonings (dry dill, parsley, basil, etc.);
• sweetener without calories;
• mustard;
• garlic;
• lemon juice as seasoning.

Is it possible to eat mushrooms on the Dukan diet?

This issue is worth discussing separately, as it is very common among diet followers. Dr. Dukan directly describes and answers in his book that mushrooms (as well as soybeans) are vegetables. Therefore, you cannot eat mushrooms during the Attack phase.

Despite the fact that we often classify mushrooms as protein foods, they are very difficult to digest. During the Attack phase, such foods should be avoided.

Is alcohol allowed on the Dukan Diet?

Since Pierre Dukan, the creator of this diet, is French, it would be obvious to expect him to include a “preventive” glass of red wine in the menu. However, the nutritionist’s opinion is strict: drinking alcohol on the Dukan Diet is prohibited.

There are several explanations for this:

• Alcohol is a high-calorie product. However, unlike food, it is not consumed by the body, since it cannot be absorbed. Alcohol-containing drinks go straight into fat deposits, provoking their growth.
• Alcohol affects the nervous system exciting and relaxing her. After drinking alcohol, it is difficult to follow the principles of the diet; you immediately crave sweet and fatty foods.

Its main advantage is the natural correction of metabolism, due to which you lose extra pounds, but in such a way that your body is not in a state of stress.

Herbal ingredients facilitate the process of losing weight. Glycogen and fats do not accumulate. Together with regular training, you can achieve amazing results. Tea has no contraindications for consumption.

Dukan recipes

From meat and chicken

It has the following properties:

• Speeds up metabolism
• Burns fat deposits
• Reduces weight
• Lose weight even with minimal physical activity
• Helps reduce weight in cardiovascular diseases

How long to maintain the Attack phase?

Depending on gender, age, current and desired weight (as well as your history of losing weight in the past), the system develops and selects the optimal number of days to comply with the Attack.

Menu of the first phase Attack for the week

Sample menu for the week in the table:

Day of the week	Menu
Mon	Snack: piece of Dukan cheesecake
Thu	Breakfast: low-fat kefir with cinnamon + 2 tablespoons of oat bran Dinner: baked chicken breast Dinner: chicken cutlets Snack: Flatbread with Dukan cheese
PT	Breakfast: piece of Dukan cheesecake Dinner: scrambled eggs with ham and cheese Dinner: baked pink salmon Snack: glass of low-fat kefir
SB	Breakfast: Dukan flatbread with homemade cheese Dinner: baked beef Dinner: chicken liver Snack: 2 boiled eggs
VSKR	Breakfast: Dukan omelette Dinner: chicken soup Dinner: steamed fish Snack: piece of Dukan cake

Stories from our readers!
“I fell in love with this tea from the first sip! Only a month has passed, and I got rid of 5 kg, which I couldn’t lose. Work didn’t allow me to eat right.

Thanks to its natural ingredients, this tea does not cause allergic reactions and accelerates metabolism. Now I have a lot of strength and energy, I have enough time for everything, I’m very glad that I found this product."

Dukan diet for vegetarians

Pierre Dukan also developed a diet for vegetarians. The only difference is that vegetarians replace meat with certain vegetables. Some experts say that such a diet is much harder.

Achieved results

The results and feedback from the Attack phase will vary depending on the amount of excess weight, your experience in losing weight, and your willingness to strictly follow the diet. Everything will also depend on your desire to lose weight and, above all, on your physical characteristics and genetic predisposition. On average, Ataka uses 5-7 kg per week.

What to do if the weight does not come off?

Some tips:

• Be patient. The attack is only the first, preparatory phase of the Dukan diet; people achieve the most impressive results later, in the Alternation phase.
• Check if you are eating enough. In an attempt to quickly lose weight, people limit the number of daily calories, the body starves and switches to energy saving mode, even storing low-fat cottage cheese as a reserve.
• Pay attention - is fluid retained in the body? If you salt your food too much, water will be retained. On the scale it will look like a “plateau” or even 1-2 extra pounds. In women, water retention also occurs during menopause or on certain days of the cycle.
• Move more! Dr. Dukan recommends walking at an active pace for at least 20 minutes a day. You should walk at least 10 thousand steps a day, walking will allow you to burn additional calories, dull your appetite and simply take your mind off the refrigerator.

In the Attack phase, you will consume a large amount of protein products and some bran.

Depending on your characteristics, the duration of this phase ranges from 3 to 10 days. Be optimistic, your menu will soon begin to allow vegetables and fruits again. In the meantime, arm yourself with a list of allowed foods, select a few dishes that you especially like, and get ready to become a chef.

The Dukan diet is one of the most democratic in this regard; there are many recipes for desserts and baked goods that meet all the rules of the diet and do not neglect good taste.

And the best part of it - chicken breast - is rich in protein, easily digested by the body and contains a minimum of cholesterol. For all adherents of a protein diet, chicken fillet is a real find, because this meat can be processed in any way: frying, boiling, stewing and baking. To keep yourself in constant shape, there are various Dukan recipes.

A chicken breast cooked throughout the day for breakfast, lunch and dinner will give you strength and saturate your body with essential elements. So, chicken breast recipes for the Dukan diet.

Super breakfast for the super active

The Dukan attack is the first step towards perfection. Protein breakfast recipes will give you energy for the whole day.

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

If you prepare the ingredients in advance, preparing breakfast will not take much time. Prepare food in the evening: boil chicken fillet and 2 eggs.

1. Before starting cooking, preheat the oven to 220°C. Cut the meat into small pieces, chop the greens.
2. Cut boiled eggs into 4 parts. Beat raw eggs well, add salt and season with spices as desired. Add pieces of meat and finely chopped herbs to the omelette if desired, mix everything. Pour ½ of the mixture into the baking dish.
3. Place pieces of boiled eggs in the mold and pour the remaining omelette over everything. Bake in the oven for 20 minutes.

For lunch, soups, but without cereals

In the pursuit of slimness, we must not forget about the body's needs for liquid food. First course recipes are very varied. And an excellent version of light 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.

1. It's best to make meatball soup. To do this, grind the chicken fillet into minced meat. Salt it and season with spices to your taste.
2. Form into balls, preferably small ones. Bring water to a boil in a saucepan and add meatballs to it.
3. When the broth boils, add oat bran, stirring constantly. After 5-7 minutes add the egg.
4. Shake the pre-raw egg in a glass and add it to 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 may vary. For example, make soup with pieces of boiled meat rather than meatballs. The egg can be pre-boiled, cut into cubes and then added to the soup. You can thicken the broth a little with cornstarch.

Juicy dinner without hassle

In order not to suffer from hunger until the morning, you need a hearty dinner, and the Dukan diet allows this. The main thing is to make dinner with minimum calories. Recipes for juicy marinated breast are varied, but this one will be the simplest.

• Chicken breast - 1 pc.
• Soy sauce - 4 tbsp. spoons
• Salt - ½ teaspoon

1. Rinse the breast and dry it with a paper towel. Divide it into 2 pieces and dip into the marinade. For the marinade, mix soy sauce with spices (to your taste).
2. Season with salt as desired. Place the fillet in the marinade for at least 30 minutes. To ensure uniform soaking in the sauce, the pieces of meat must be turned over periodically.
3. Preheat the oven to 200⁰C. Place a piece of breast in foil. Wrap each piece in foil, but do not press tightly. If there is space between the meat and the foil, then the chicken will be more juicy, because... There will be room for juice. The breast is baked for 20-30 minutes.

Pastrami is a healthy snack for busy people

Thanks to Dukan, because... His diet can make even a snack healthy. And chicken pastrami recipes make it possible chew something to satisfy your hunger without mental anguish about the harmfulness of snacks.

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

1. Prepare a dressing for the meat: dissolve salt in water. Soak the chicken fillet in brine for 2-2.5 hours. Dry the meat soaked in salt, removing excess moisture.
2. Peel each clove of garlic and cut in half. Make 6 cuts in the fillet and insert the garlic there.
3. Combine soy sauce with mustard. Add a mixture of peppers here if desired. Mix everything well and coat the breast with the mixture.
4. Preheat the oven to 250⁰C. Bake pastrami for no more than 20 minutes. Then turn off the stove and leave the meat in the hot oven to simmer for another 2 hours. Cut the finished “sausage” into flat pieces and can be used for sandwiches.