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Nuggets Dukan

Nuggets Dukan

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they can be served from the attack phase

  • 1 boneless chicken breast
  • 3 tablespoons oat bran
  • a little salt
  • 1/4 teaspoon paprika
  • 1/4 ground pepper

Servings: -

Preparation time: less than 30 minutes


Wash the chicken breast and cut it into strips of the desired size.

Mix the oat bran with salt, pepper and paprika in a bowl.

Preheat the oven to 170 degrees.

We line a tray with baking paper.

We pass the pieces of meat through the spicy bran and place them on paper in the tray.

Put the tray in the oven for 25-30 minutes until golden brown.

Being cut thin, they should not be returned to the tray, they cook evenly.

Good appetite!

Nuggets Dukan - Recipes

A collection of 20 volumes, in which you will find:

A collection of 20 volumes, in which you will find:

• 700 recipes not published so far, to enjoy the pleasure of eating, without fear of gaining weight.
• Complete menus for each stage of the Dukan method, including their variants suitable for the transition from one stage to another.
• Recipes explained step by step, with clear information and suggestive illustrations.
• Preparations designed especially for you by Dr. Pierre Dukan and his team.
• Ingenious solutions for the special moments of the day: family lunch, dinner with colleagues, even birthday parties!
• A comprehensive program, based on Dr. Dukan's recommendations, to make the most of the benefits of his method.

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 9) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 14) - Pierre Dukan

Dukan method. 700 New Recipes to Reach the Right Weight and Keep It Definitely (Vol. 6) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 13) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 17) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 20) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 2) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 3) - Pierre Dukan

Dukan method. 700 New Recipes to Reach the Right Weight and Keep It Definitely (Vol. 4) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 5) - Pierre Dukan

Dukan Method (20 books). 700 new recipes to reach the right weight and keep it permanently - Pierre Dukan

Dukan Method Vol.1: 700 New Recipes - Pierre Dukan

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Principles of the Dukan Diet

Pierre Dukan initially worked in the field of neuropathology and only later became a dietitian. This happened after he was referred to a patient who was suffering from depression due to being overweight. This person's condition was aggravated by the fact that doctors forbade the patient to eat his favorite foods.

Pierre Dukan he found a compromise: he proposed a new method of nutrition, in which man could prepare his favorite meat, and besides, he would consume a lot of water.

The result exceeded the expectations of both the patient and the doctor. The patient's mental state improved and he lost 5 kilograms in less than a week. This result motivated Pierre Dukan to change his field of activity. Then Pierre Dukan began researching and developing a diet based on an increased protein ratio.

The main advantage of this method is the existence of the four stages. The last step removes all food restrictions. People do not return to their original weight because Dr. Dukan has turned nutrition into an ideology, which eventually becomes the norm of life.

The weight loss method introduced by Pierre Dukan was popularized by Carole Middleton, who implemented this menu for her daughter Catherine before her wedding to Prince William. Later, with the help of this diet, she regained her pre-pregnancy figure. The enthusiastic comments of such officials and celebrities have become the best publicity for the doctor.

Jennifer Lopez, Penelope Cruz and Gisele Bündchen they also chose this method of weight loss. Despite differing opinions about the Dukan diet, nutrition books written by this nutritionist are sold in millions of copies.

Websites dedicated to this diet appear in all popular languages.

Pierre Dukan

Pierre Dukan is a French doctor and nutritionist, creator of the Dukan diet. In 1975, she was a general practitioner in Paris, when she first encountered a very obese patient.

At the time, obesity was treated with small, low-calorie meals. Dukan thought of an alternative, and after 20 years of research, he published the book "Je ne sais pas maigrir" (I don't know how to lose weight).

This book became a bestseller in France and later around the world, so the Dukan diet was born. We talk about it a little later in this article.

Användbara tips

Denna produc anses inte vara den mest användbara skålen, så den bör inte kokas för ofta. Nutritionists recommend that you vary the cost of a variety of foods, but often.

För att laga mat med mikrovågsugn måste du använda speciella köksredskap ..

Endast kycklingfilé lämpar sig för denna maträtt & # 8211 hryashchiki, ben och hud är inte lämpliga. Även andra köttstycken än kyckling kommer inte att göra ..

Cornflakes, ost och andra valfria ingredienser bör inte vara söta.

Nuggets & # 8211 näring och bekväm att laga maträtten, även om du lagar dem själv. try it!

Salmon with mustard sauce and dill

  • 4 fillets of salmon
  • 2 green onions, chopped
  • 1 tablespoon classic mustard
  • 6 teaspoons fat-free fresh cheese
  • A bunch of dill, finely chopped
  • Salt and pepper

Preparation: Put the salmon in the freezer for a few minutes, so that you can cut it more easily into thin strips. Bake the salmon strips in a non-stick pan for 1 minute on each side, then place them on a plate. In the same pan, cook the onion, then add the cheese and mustard and let the sauce thicken for minutes. Put the salmon back in the pan, season with dill, salt and pepper and the meal is ready!

What is the Dukan Diet

Dukan diet is one of the diets that promise fast, permanent and starvation-free results. It consists of a food plan, divided into 4 stages, high in protein and low in carbohydrates.

Dukan food plan was designed by the French doctor Pierre Dukan, in 1970, with the treatment of a patient who states that he can give up any food in order to lose weight, except meat.

Following the results obtained by patients following the adoption of this diet, Pierre Dukan published the diet in 2000, a book that has been translated and published in no less than 32 countries.

The success Dietei Dukan it is mainly based on the consumption of animal and dairy protein. However, it can also be adopted by vegans and vegetarians. Many vegetarians have managed to successfully follow the diet, with minor modifications. Their diet consisted of eating fish meat, eggs and dairy products in abundance.

Vegans who are not willing to consume any animal products are not the best candidates for the Dukan Diet. Although many people have achieved amazing results by replacing meat with tofu products, a vegan approach to the Dukan Diet can become a real challenge. Legumes, for example, contain too much starch and nuts too much fat, so they are not recommended as part of the Dukan diet.

What the Dukan Diet promises you

With the help of the Dukan diet plan, you lose 5 kilograms in a week, without starvation and without the yoyo effect.

Some simple rules: lean meats, bran, a lot the water and a 20 minute walk every day is the core of the Dukan Diet.

The theory behind the development of the Dukan diet is that by limiting the amount of carbohydrates to a minimum, the body will burn more fat.

Basically, you can work any amount of food, as long as they are included in the list of foods allowed in this diet, among which very few contain carbohydrates.

How does it work?

According to him Pierre Dukan, the reasons for consuming more protein are numerous:

  • Proteins are made up of amino acids that break down very hard. This requires extra effort on the part of the body to process the proteins. Thus, they will remain in the body for a longer period of time, compared to carbohydrates and fats. In other words, the feeling of hunger will be delayed.
  • Because the body must make an extra effort to break down proteins, more calories are consumed during this process. For example, when we consume 100 calories from protein, the body will allocate 30 calories to process the amount ingested. While 100 calories from fat will require only 12 calories to process.
  • When consuming large amounts of protein, as provided in the Dukan diet plan, reducing carbohydrates is necessary because they stimulate insulin secretion.
  • Also, fats should be limited because they contain more calories per gram.

Dukan diet: diet plan

Step 1: Attack

During this stage the weight loss will be fast and consistent, which will stimulate the motivation to keep the diet holy.

You will start by consuming protein, without quantitative restrictions, and a tablespoon and a half of oat bran.

The duration of this stage will depend on the weight, age and number of kilograms you want to lose. Usually, the duration of the stage varies between 2 and 5 days.

Because there are no quantitative restrictions on the protein consumed, you are very unlikely to feel hungry. Also, the amount of protein will stimulate weight loss as well as eliminate excess water from the body.

During protein digestion, the body will produce ketones, which are excreted in the urine, which is why it is essential to drink 6-8 glasses of water a day.

Oat bran will provide the body with a small amount of carbohydrates, as well as the daily requirement of fiber.

Physical activity

During this stage you should begin the progressive integration of exercise into your daily routine. Regardless of physical condition, walking is an activity that anyone can do.

Stage of attack: examples of recipes

Omelet sandwich with chicken and herbs

Ingredient: 3 tablespoons oat bran, 1 teaspoon baking powder, 2 teaspoons skim Greek yogurt, 3 eggs, 1 tablespoon chopped parsley, 1 tablespoon cream cheese, a piece of boiled chicken breast.

Preparation: Combine oat bran, baking powder, yogurt and an egg and mix until the ingredients are smooth. Add the parsley and heat the mixture in the microwave for 4 minutes at the highest possible temperature. Allow the mixture to cool until it acquires a bread-like consistency, then cut it in half and fry it in a toaster. Beat two eggs with herbs of your choice. Grease a pan with 1 teaspoon of olive oil and add the mixture.

On the two slices of bread, add a few pieces of cream cheese and omelette.

Trout with aromatic herbs

Ingredient: a fillet of trout, pepper, salt and herbs.

Preparation: Cut the trout fillet in half. Mix the herbs with the salt and pepper and sprinkle over the fish meat. Cook it in the oven.

Stage 2: Cruise

During this stage there will be a gradual weight loss, until the desired weight is reached.

The second stage, the cruise, consists in alternating the days when they will be consumed only proteins, with the days when they will be consumed proteins and vegetables.

The alternation will be done with a number of days with protein, followed by an equal number of days in which proteins and vegetables will be consumed. You can start alternating with 1 day of protein and 1 day of protein and vegetables. If this alternation results in a weight stagnation, then you can increase the number of days, but not more than 5. A number of 5 days of protein, followed by 5 days of protein and vegetables, is a recommended alternation only those people who want to lose a lot of weight.

Vegetables allowed

  • tomatoes
  • lettuce
  • spinach
  • salad created
  • turnips
  • onion
  • leek
  • pepper
  • cabbage
  • mushrooms
  • celery
  • broccoli
  • carrot
  • eggplants
  • cauliflower
  • Beet
  • cucumbers
  • radishes
  • kale
  • pumpkins
  • green beans

Physical activity

30 minutes of brisk walking are enough to maximize caloric burning during this stage.

Examples of recipes for the cruise stage

Chicken and vegetable soup

Ingredient: 2 pieces of chicken breast, 1 zucchini, 1 carrot, 1 onion, 1-2 cabbage leaves, 1 red bell pepper, 1 beet, 2 tomatoes, 1 l of cold water, 1 clove of garlic, 1 teaspoon of sour cream ( 3% fat), salt and pepper

Preparation: Boil the two pieces of chicken breast with a pinch of salt. After the water has boiled, let the chicken breast simmer for another 20 minutes. Remove the meat and cut it into cubes, then add them back in the same water. Add diced beets and finely chopped cabbage leaves. In a pan, sauté the peppers, onions and chopped tomatoes, then add them over the water in which the chicken and vegetables are boiling. let the ingredients boil for 10 minutes, then add a clove of crushed garlic.

Beef goulash

Ingredient: 1 kg of beef, 2 onions, 1 glass of red wine, 2 tablespoons of tomato paste, 2 tablespoons of paprika, salt and pepper.

Preparation: Ingredients are added in an ovenproof dish: first onions, then diced beef, wine, tomato paste, paprika, salt and pepper. Cover the dish and cook the preparation for 40 minutes.

Step 3: Consolidation

If you have completed the previous stage, it means that you have reached the desired weight. In order to avoid the danger of assimilating extra kilograms, the consolidation stage consists in maintaining the diet consisting of proteins and vegetables and the gradual reintroduction of carbohydrates and fats. The duration of this stage is 5 days for every kilogram lost.

Two important rules in the consolidation stage are:

  • daily physical exercise, 25 minutes a day walking at a brisk pace
  • only protein will be consumed on Thursdays

You can find more details and clarifications about the consolidation stage here.

Examples of recipes for the consolidation stage

Turkey stew

ingredients: 1 kg of turkey breast, cut into pieces, 500g mushrooms, 4 carrots, 4 tomatoes, 1 tablespoon mashed tomatoes, diluted with a quarter cup of water, 2 tablespoons white wine, 2 onions, 2 cloves garlic, basil , salt and pepper.

Preparation: Place the turkey breast pieces in a baking tray, along with the sliced ​​mushrooms, carrots and tomatoes. Add mashed tomatoes, wine, onions, garlic cloves, basil and salt and pepper. Cover the pot and put it in the oven for 30 minutes.

Chicken with mustard sauce

Ingredient: 1 kg chicken legs, 1/4 cup dry white wine, 1 tablespoon thyme, 1 tablespoon tarragon, 1/2 cup water, salt and pepper, 2 tablespoons mustard, 4 tablespoons sour cream.

Preparation: Bake the chicken legs for 5 minutes. Then add white wine, thyme, tarragon, water, salt and pepper. Cover and simmer for one hour. Remove the chicken legs and set aside. Add the mustard over the remaining sauce and mix, then add the sour cream. The sauce obtained is added over the chicken legs.

Stage 4: Definitive stabilization

Pierre Dukan considers that the failure of most weight loss diets is due to the absence of a period of weight stabilization.

This stage consists of 3 simple but strict rules:

  • 3 tablespoons of oat bran every day
  • one day a week, on Thursday, you will consume only protein
  • give up the elevator and climb the stairs

In theory, during the final stabilization stage you can consume any food you want, but in practice, you have to impose certain limits to prevent the assimilation of kilograms lost during the diet.

Dukan diet and various ailments

Like any other diet, the Dukan diet is not for everyone. People undergoing diabetes treatment, for example, should consult their doctor before following this diet, given that in the first two stages the amount of carbohydrates allowed is very small.

Also, if you suffer from kidney disease, it is possible that the diet will overload the kidneys, given the very large amount of protein that the Dukan diet requires.

Even those suffering from cardiovascular disease should not adopt the Dukan Diet. The amount of fiber that can support heart health is also quite low.

Are there any side effects?

In the short term, similar side effects can be expected Atkins diet. When carbohydrates are absent, the body will use fats as the main source of energy. This transition will stimulate the production of substances that can cause respiration smelly, fatigue, weakness, dizziness, nausea and insomnia, constipation.

Dr. Dukan recommends avoiding very demanding physical activities during the attack phase, as fatigue will set in. As for bad breath, Pierre Dukan suggests that this is a sign of weight loss and should be interpreted as proof of success.


The first two stages of the diet will bring remarkable results, and this is due to the small amount of carbohydrates allowed. There is, however, the risk that once you return to a regular diet, you will gain a few pounds.

Research has shown that high-protein diets for weight loss are very effective. However, experts do not yet know the long-term effects that these diets have on health and body weight. And, moreover, there is no conclusive evidence to support the fact that a day of protein, along with exercise, is enough to maintain the ideal weight.

It is true that the Dukan Diet is one of the most effective when it comes to eliminating extra pounds, relying mainly on protein intake. They support the elimination of extra pounds and are also very satisfying, so you will not feel hungry.

However, according to specialists, Dukan diet does not support long-term healthy eating habits. Moreover, it is recommended to maintain the consolidation stage until you reach the ideal weight. Therefore, if you want to lose a lot of weight, the stage could extend over a period of months or even years, in extreme cases. And this could create a nutritional imbalance.

But, if your goal is to lose only a few pounds, in the shortest possible time, the Dukan Diet can help you. However, if you are over the age of 50 or suffer from certain conditions, consult your doctor before adopting this diet.

Chicken nuggets - the best and simplest recipe

When you feel like pampering yourself with something good, a home-cooked and delicious fast food recipe is the perfect choice.

If here I showed you how to make crispy strips like at KFC, today we offer you a recipe for chicken nuggets just like those from fast food, but healthier and homemade & icircn. Crispy chicken breast pieces with a subtle garlic flavor, delicious with a slice of french fries.

  • 1/2 cup flour
  • 1 teaspoon garlic powder
  • 600 g chicken breast
  • 1 cup breadcrumbs
  • 1 or
  • frying oil
  • salt
  • pepper
  • 1 cup of milk

Clean the chicken breast from the skins and cut it into suitable pieces. Put the chicken pieces in the milk and leave it in the fridge for at least an hour before cooking.

Remove the meat from the refrigerator and drain the milk. Absorb excess with paper towels. Put the flour, garlic powder, salt and pepper in a bowl and mix.

Roll out each piece of meat with this mixture. Beat the egg and then pass the pieces of nuggets through the egg. The breadcrumbs follow, in the end, just like the schnitzels. Fry the chicken nuggets in hot oil until golden brown on each side.

Vegetarian nuggets recipes

1. Textured soy nuggets

Perhaps the first things that come to mind when you think of the word "vegetarian" are vegetables, greens and salads. However, the following recipe has nothing to do with chicken nuggets. On the contrary, it competes with them, because they are more delicious and nutritious.


  • Half a cup of textured soy (100 g)
  • Half a cup of water (100 ml)
  • ¼ cup of soy sauce (50 ml)
  • 4 drops of tabasco
  • 1 or
  • A tablespoon of salt (15 g)
  • Tablespoon pepper (7 g)
  • Half a cup of breadcrumbs (100 g)
  • 3 tablespoons olive oil (45 ml)

Method of preparation

  • First, mix the soy pieces with tabasco and soy sauce in a bowl. Let the ingredients sit for 15 minutes.
  • In a separate bowl mix the egg with salt and pepper, then put the mixture obtained in the bowl with soy. Finally, add the breadcrumbs and knead until you get a mixture thick enough so you can shape it.
  • Shape a handful of dough into the shape of nuggets: first shape a round shape, then make it flat. Put the obtained nuggets on a tray.
  • Finally, heat the olive oil and fry the vegetarian nuggets until golden on both sides. Serve and enjoy!

2. Broccoli nuggets

Broccoli is a vegetable with an infinite number of beneficial properties for the body. It is rich in vitamin C and E and contains soluble fiber. Broccoli also helps prevent various diseases.


  • 100 g of broccoli
  • Half a bell pepper
  • A tablespoon of olive oil (15 ml)
  • Tablespoon of salt (7 g)
  • Tablespoon pepper (7 g)
  • A cup of breadcrumbs (200 g)
  • 2 eggs
  • 4 tablespoons olive oil (60 ml)

Method of preparation

  • Start by chopping the vegetables, except for the peppers. Boil the vegetables for 10-15 minutes, until soft.
  • Then, put them in a bowl and crush them until you get a dough.
  • Add salt, pepper and olive oil. Knead the dough so that the ingredients are well mixed.
  • Put the mixture in the fridge to harden a little, for 15-20 minutes.
  • After that, take it out of the fridge and start shaping it into nuggets.
  • Beat the eggs in a separate bowl. Put the breadcrumbs in a plate. Pass the pieces through the eggs and breadcrumbs.
  • Finally, heat the olive oil in a pan and add the vegetarian nuggets. You can eat them after they have cooled down a bit.

3. Cauliflower and cheese nuggets

This is another variant of vegetarian nuggets. In fact, nuggets can be made with any vegetable you want. All you have to do is mix the ingredients and make a dough that you can shape into small pieces.

Pizza with sardines (PP)

  • 6 tablespoons oat bran
  • 125 ml of water
  • 24 sardines
  • 4 teaspoons sugar-free tomato sauce
  • 1 strand of basil
  • 1 teaspoon cumin
  • 100 g of skimmed cottage cheese
  • salt and pepper
  • Put the oat bran in a bowl and add a pinch of salt, a pinch of pepper and water. Mix the ingredients until a smooth dough results. Put it between two sheets of baking paper and spread it with a spatula until you get a thin sheet, about 5 mm.
  • Spread a teaspoon of sugar-free tomato sauce on the dough sheet and place the well-washed and cleaned, boneless and well-drained sardine fillets on top. Then add the cottage cheese. Finally, sprinkle the cumin seeds.
  • Put the pizza in the oven, at a temperature of 180 C, for 10-12 minutes, until the dough is well done and the sardines have penetrated. Pizza is served decorated with fresh basil leaves.