Pierre Ducan included in his figure correction system, several spoons of which should be eaten every day. It is not so easy to force yourself to swallow dry and tasteless powder. A Parisian nutritionist offers an excellent solution - to bake a dietary, healthy and extremely tasty flatbread based on bran.
Dukan flatbread on attack: basic recipe
Basic bran cake is quick and easy to prepare, and you almost always have the ingredients in the refrigerator. The doctor himself, in his book of recipes in the French style, calls it a biscuit. This galette will be an excellent base for sandwiches, a crust for a pie, cake or pizza. The French use it as an envelope for scrambled eggs in the morning or as a basket for a pie with fruits and berries.
Dukan oatcakes fit perfectly into the diet of a person who watches healthy eating, even if he is not trying to lose weight. Those who comply must strictly dose the amount of bran. On " - this is 1.5 tbsp, which allows you to eat approximately half of the biscuit or a little more. The whole cake can be consumed only from the third consolidation phase.
To prepare one serving you will need:
- oat bran - 1.5 tbsp;
- rye or wheat bran - 1 tbsp;
- soft cottage cheese, kefir or natural low-fat yogurt (one to choose from) - 1 tbsp;
- chicken egg - 1 pc.;
- salt, spices.
Beat the egg with a mixer, but not until it becomes a strong foam: it should remain liquid. Add bran and a portion of cottage cheese, kefir or yogurt to the egg mixture and add salt. Soon you will see the bran swell - this means you can start cooking.
Use a non-stick surface for frying. Wipe it with a cloth soaked in vegetable oil. Pour the entire mixture into a well-heated frying pan and bake until cooked.
Dukan flatbreads: recipes for cruising, anchoring and stabilizing
Experiment with spices and permitted additives. For example, coriander, malt and caraway seeds will make the biscuits taste similar to Borodino bread. Serve the lightly salted fish with flatbread prepared with aromatic spices.
Starting with ", use Dukan bran cake fillings. Place soft low-fat cottage cheese on one cake layer, then make a layer of fish, sprinkle with herbs and cover with another biscuit. By cutting this cake into pieces, you will get an excellent snack for the holiday table.
Zucchini bran cake
Ingredients:
- oat bran - 2 tbsp;
- corn starch - 1 tbsp;
- zucchini - 1 pc.;
- baking powder;
- chicken egg - 1 pc.;
- salt, spices.
Grate the peeled zucchini on a coarse grater, drain the vegetable juice, and add all other ingredients to the mixture. Stir and let the dough rest for ten minutes. Fry in a frying pan sprinkled with a few drops of vegetable oil.
Recipe fromIrina Tamarina, recipes-dukan.rf
Hello friends!
I found the idea for this recipe on the Internet. I liked it so much that, as always, I tried it different ways preparations. Get ready - the recipe will contain a lot of photos, tips and secrets!
I hope that bran cakes will appeal to you, because they can easily replace not only healthy snack, but also become an addition to various dishes. By the way, I very often catch myself thinking that many recipes for the Dukan Diet are also suitable for those who do not intend to go on a diet at all, but simply adhere to the principles proper nutrition. This is exactly the same recipe - tasty, healthy and low in calories. Another very an important plus of these flatbreads — quick and easy preparation. Be sure to try it and see for yourself!
Be sure to read this post to the end! I really liked these flatbreads and this post will contain a lot of subtleties and tips for preparing them.
The secret ingredient of these flatbreads is dietary homemade cheese. Of course, you can also use store-bought cheese with a low fat content, but I want to note that homemade cheese turns out fat content about 6% , and in stores in Rostov-on-Don I have not seen less than 17%, unfortunately (Oltermani cheese 17%).
Recipe for bran cakes according to Dukan
If you are at the stage consolidation or stabilization of the Dukan diet, then you can easily use regular store-bought cheese, and for alternation Of course, it’s better to make cheese at home, especially since there is nothing complicated in the process of making it.
I admit honestly, I eat these flatbreads even on “protein Thursday”, because... I think that with homemade cheese there is nothing forbidden here. I also think it’s possible on Attack.
Making bran cakes:
For flatbreads I take homemade yogurt(in the photo there is 1 tbsp of yogurt).
You need very little greenery; I always have it already chopped in the freezer (I put about a pinch of dill and a pinch of onion).
Mix everything thoroughly. The dough is ready!
Now comes the fun part - which cooking method should I choose? As always in my repertoire, I offer you three proven options!
To do this, I pour (or rather drip) the required amount of oil into a plate and dip a silicone brush into it, and then lubricate the frying pan with it. The brush does not absorb oil, unlike a paper napkin, and its bristles always have required quantity oil for greasing the pan before frying.
Also, frying with a small amount of oil is made easier by covering the pan. It should be Teflon or ceramic.
Option number 1: fry bran cakes in a frying pan with a small diameter (12 cm)
Fry over low heat for about 1 minute.
Don’t be alarmed if the first flatbread browns a lot (slightly burns) - this will not affect its taste in any way. In my opinion, browned scones are even tastier!
Option #2:fry bran cakes in a frying pan of regular diameter (18 cm)
The main difference between frying in a frying pan of regular diameter is that instead of 3-4 small flatbreads, we will get one, but large one, and then cut it into 4-8 pieces, like pizza. By the way, it will also take much less time and effort to prepare using this method - just those same 15 minutes and healthy snack ready!
Option #3:preparing flatbreads in the oven
Here, too, everything is quite simple and the result depends on the type of form and its size. I had a mold with a diameter of 25 cm with a Teflon coating on hand.
Place the mold in an oven preheated to 180 degrees for 8-10 minutes.
I also want to tell you something about this recipe :)
What cooking method produces the most delicious bran cakes?
Option No. 1 (frying flatbreads in a small-diameter frying pan) - in my opinion, flatbreads according to this recipe turn out to be the most delicious and appetizing. But that's not really quick option and most likely you won’t be able to cook everything in 15 minutes.
Option No. 2 (frying flatbreads in a frying pan of regular diameter) is the most best option to taste and speed of preparation! In exactly 15 minutes, or maybe even faster, you will prepare that quick and easy healthy snack.
Option No. 3 (flatbread in the oven) is the least troublesome option, but the flatbread in the oven, for my taste, turned out a bit dry compared to the previous two options, but no less tasty.
By the way, here are some options for how delicious you can have breakfast with bran cakes:
This sandwich can be made with anything, but I love it with homemade cheese.
These are the oat bran cakes I made today. By the way, not all cooking options are listed here and it is quite possible that over time I will continue to add to this recipe - I really liked it.
Bon appetit!
A ban on flour does not mean that you will have to completely give up baking while on a diet. Dukan bran cakes are ideal for both adherents of this technique and people who lead healthy image life.
Recipe for Attack
Flatbread according to Dukan on Attack is based on the following set of ingredients: kefir and cottage cheese (low-fat products), as well as oat bran (all components - 2 tbsp.). Another ingredient in flatbreads is egg white. Combine kefir and bran, add salt, and leave for a quarter of an hour. Mash the cottage cheese and add to the total mass. Beat the egg white and add it to the dough. Fry the tortillas on both sides in a lightly greased pan.
Recipe with bran and yogurt
The Dukan bran cake recipe is based on an egg, 60 ml of low-fat yogurt, 20 g of low-fat cheese, as well as herbs, salt and 3 g of baking powder. As for bran, you will need a mixture of them - take 1 tbsp for wheat bran, and 2 tbsp for oat bran. If you decide to make such a flatbread during the Attack, then replace the cheese with cottage cheese. Combine yogurt and bran ground into powder. After 10 minutes, add the beaten egg, salt, grated cheese (mashed cottage cheese), baking powder, chopped herbs. Stir the mixture, pour it portionwise into a preheated and lightly greased frying pan, fry the flatbreads on both sides.
Dukan oatcakes
To make the oatcakes, mash until homogeneous mass 200 g low-fat cottage cheese, add 5 tablespoons of oat bran, ground to flour. Beat into the dough raw egg, add salt, 0.5 tsp. baking powder and spices (or sugar substitute and vanillin if you plan to make sweet cakes). Line a baking tray, spoon out a few flatbreads, smooth out wet hand. Bake for 20 minutes (180 degrees).
Recipe with zucchini and bran
You can afford such flatbreads when going through the Cruise and Consolidation stages. You will need oat bran and starch (2 tbsp/1 tbsp), a small zucchini, 3 g baking powder, an egg and salt. You can add a little sugar substitute. Grind the zucchini using a grater. Squeeze out the juice, add the egg and salt. Thicken the mixture with bran and starch, add baking powder. Mix everything well and let stand for 10 minutes. Fry the tortillas (grease the frying pan with a small amount of vegetable oil using a napkin or silicone brush).
Sweet flatbread recipe
This recipe includes the following ingredients: oat and wheat bran (2 tbsp/1 tbsp), 60 g processed cheese, 20 g cottage cheese (use low-fat product). Also take 3 yolks, 3 g baking powder, 1 tsp. sugar substitute. Combine all components, you can add 1 tsp. low fat cocoa. Bake in the oven (20 minutes, 180 degrees).
Dukan bran cakes have dietary properties, which makes them stand out from the usual baked goods made with flour. Bran effectively cleanses the intestines, which is especially important when following a protein diet. In addition, they allow you to quickly feel full.
Since bread is strictly prohibited on the Dukan diet, we can create its likeness using permitted products and ingenuity. The flatbread cooks quickly and tastes like a pancake. Therefore, feel free to start cooking and eating deliciously with cutlets or fish and others.
Recipe for flatbread made from cottage cheese and bran according to Dukan
The recipe is very simple: there should be equal amounts of cottage cheese and bran, i.e. 50% to 50% relative to your stage.
Plus add 1 raw egg with yolk to low-fat cottage cheese and bran.
Mix thoroughly, turning all ingredients into a homogeneous mass.
We heat the frying pan, you can grease it a little with gauze and oil - a thin, thin layer so that it does not stick to the coating.
Lay our “dough” in a thin layer and bake on both sides - about 2-3 minutes on one side.
If 1.5 tbsp is not allowed. spoons of bran per day, then low-fat cottage cheese should be 1.5 tbsp. spoons.
For - 2 tbsp. spoons of bran and 2 tbsp. spoons of cottage cheese into a flat cake and so on up to 3 tablespoons. Remember that from one such “knead” you will get several cakes. And don’t get carried away, since you cannot consume more bran than the established norm.
Now let’s enjoy and look for a delicious side dish for the flatbread. Bon appetit.
The popular diet developed by Pierre Dukan is low-carbohydrate. It would seem that you would have to forget about any baking with such a nutrition plan. However, among the recipes that Dr. Dukan came up with for his followers, you can find recipes for bread, casseroles, and biscuits. The latter resemble thin flat cakes in appearance. The French wrap an omelette in them - this is one of the common options for local breakfast. Dukan flatbreads do not contain flour and are healthy and low in calories. They can be eaten as an independent dish, or made into rolls or cakes. This dish will help those who find it difficult to give up such foods not to break their diet.
Cooking features
In order to bake delicious flatbreads that will not be prohibited when following the Dukan diet, you need to know and take into account several points.
- Instead of flour, oat bran is used to make Dukan cakes. They must be consumed daily in strictly defined quantities: at the first stage - one and a half tablespoons per day, at the second and third stages - two tablespoons per day, after - three tablespoons. The number of flatbreads or products based on them that can be eaten during the day is calculated taking into account this requirement.
- The bran is ground to a powder before use. It is convenient to do this using a blender or coffee grinder, but you can do without using kitchen appliances– just crush the product in a mortar.
- Dukan flatbreads will taste better if they are flavored with fresh herbs, spices, and cocoa powder. Most spices can be added at any stage of the diet. Fresh herbs and vegetables are introduced from the second stage. From the third stage you can bake cheese cakes. Adding caraway seeds will make the biscuits look like Borodino bread. Products with basil will appeal to fans of Mediterranean cuisine. Cocoa and vanilla are suitable for sweet cakes. Turmeric will not only give baked goods a pleasant taste and aroma, but also make their color more appetizing.
- When preparing sweet cakes, sugar is replaced with any of the permitted sweeteners. This includes all sugar substitutes that have zero calories.
- It is not recommended to use vegetable oil while following the Dukan diet; it is permissible to use it in minimal quantities. The frying pan in which the flatbreads are baked is greased with a cloth soaked in oil. You can use a pastry brush. Do not pour oil into the pan or add it to the dough. You can do without oil if you don’t fry the tortillas, but bake them in silicone molds.
Dukan flatbreads are prepared simply enough that even an inexperienced cook can cope with this task. Lack of cooking skills will not be an obstacle to including this healthy and tasty pastry in the menu.
Bran cake with kefir for the “Attack” stage
- oat bran – 25 g;
- low-fat kefir – 40 ml;
- low-fat cottage cheese – 40 g;
- chicken egg – 1 pc.;
- salt or sweetener - to taste;
Cooking method:
- Grind the bran to flour using a blender or any other method.
- Pour kefir over the bran. Add salt or sweetener. If the sweetener you use is in tablet form, it must be crushed to a powder before adding to bran and kefir.
- Leave the mixture for 10-15 minutes for the bran to swell.
- Add the curd and grind until smooth.
- Break the egg, separating the yolk from the white. For the “Attack” stage, only egg white is used; at subsequent stages, you can add the whole egg, but in stages: first the yolk, then the white.
- Beat the egg whites with a whisk, add them to the dough, and mix gently.
- Apply a few drops of oil to a Teflon-coated frying pan and spread it with a brush or cloth.
- Heat the frying pan, place the dough on it, carefully leveling it.
- When the tortilla is browned on one side, turn it over with a wide spatula and brown the other side.
At the “Attack” stage, you can eat three quarters of a biscuit prepared according to this recipe per day; at subsequent stages, you can eat the whole flatbread.
Dukan flatbread with bran and zucchini (for the “Alternation” stage)
- oat bran – 25 g;
- corn starch – 15 g;
- zucchini – 0.2 kg;
- chicken egg – 1 pc.;
- baking powder – 3 g;
- salt - to taste;
- vegetable oil - how much will be needed.
Cooking method:
- Wash the zucchini thoroughly and dry with a paper towel. Remove the peel and pulp with seeds. The skin is easily removed with a vegetable peeler. It is convenient to remove the seeds with a spoon.
- Coarsely grate the zucchini, add salt, leave for 5-10 minutes, then squeeze.
- Place the zucchini puree in a bowl, add chopped bran, baking powder and starch, and mix.
- Add the egg, mash until smooth. Give the bran time to swell (5 minutes is enough for this).
- Grease a frying pan with a thin layer of non-stick coating, warm up.
- Pour the dough into the pan, fry until an appetizing color appears on one side. Turn over and cook until done.
You can serve this flatbread with low-fat yogurt. You can also make a sauce based on it by adding a little garlic and chopped herbs to the fermented milk product.
Cheese cakes according to Dukan
- oat bran – 25 g;
- wheat bran – 12 g;
- chicken egg – 1 pc.;
- low-fat yogurt – 60 ml;
- cheese with fat content no more than 15% - 20 g;
- baking powder for dough – 3 g;
- salt, spices - to taste;
- vegetable oil - how much will be needed.
Cooking method:
- Mix the bran ground into flour with yogurt and leave for 10 minutes.
- Break an egg into a bowl with bran and mash thoroughly.
- Add finely grated cheese, baking powder, and salt. Mix well.
- Grease a frying pan with oil and heat it up.
- Pour in the dough and fry the flatbread on both sides.
- Fry the remaining tortillas in the same way.
Cheese cakes can be prepared starting from the third stage of the Dukan diet.
Dukan flatbreads can be sweet or savory. They can replace bread, pita bread, cake crusts, and pizza base. True, they are made from bran, so they can be included in the menu in limited quantities.