Dukan oat bran cake recipe. Calorie, chemical composition and nutritional value.

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Prepared by: Marina Zolotseva

04/18/2016 Cooking time: 15 min

The diet of the famous diet includes a wide variety of dishes. One of these is Dukan bran cakes at home. I suggest you prepare them. It's definitely worth a try!

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 follows a healthy diet, even if he does not want to lose weight. Those who comply must strictly dose the amount of bran. “On” is 1.5 tbsp, which allows you to eat about half a biscuit or a little more. The whole cake is allowed to 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, which means you can start cooking.

Use a non-stick surface for frying. Wipe it with a napkin soaked in vegetable oil. Pour the entire mixture into a well-heated frying pan and bake until cooked.

Basic principles of the Attack phase

Dukan's attack recipes are based on foods with maximum protein content. By eliminating carbohydrates and fats, cells begin to replenish their energy reserves by breaking down adipose tissue.

The initial stage of the diet requires compliance with basic conditions:

• mandatory consumption of 2-3 liters of any liquid;
• inclusion of bran in daily nutrition;
• When cooking, do not use vegetable oil, butter or any fats;
• eating only acceptable foods;
• physical exercise – at least 15 minutes daily.

There is a complete restructuring and acceleration of metabolism. Departure from the principles of diet can negate the entire process of losing weight.

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 pie 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.

Do you follow the Dukan diet? Almost all carbohydrates are prohibited, but do you want a sandwich with cheese, at least low-fat, or a piece of chicken breast? Are you dying to miss tea and pancakes? There is an exit! Dukan's bran oatcakes are your comfort food.

An important point is that the dose of bran per day allowed at one stage or another is quite small, so it will not be possible to prepare a generous amount of cakes. In order to effectively use your strength and kitchen equipment, it will be more rational to increase all the components in the recipes several times and get a diet for several days at once. Simply bag extra portions and freeze.

Products for the Dukan diet: “Attack” stage

At this phase, a fairly wide range of products is allowed. Each person will be able to choose an individual menu according to their own preferences. Below is an approximate list of allowed dishes:

• lean meat: lean beef, rabbit; pork and lamb are prohibited;
• beef and veal liver, chicken liver;
• poultry: all but goose and duck can be consumed; the skin is removed during the cooking stage;
• fish and seafood: there are no exceptions in this section;
• eggs: whites can be eaten without restrictions, and yolks - up to 2 pieces per day;
• dairy products with 0% fat content: cottage cheese, natural yogurt, skim milk.

There is no need to count calories if you follow the rules of the Dukan Diet. Consuming these products will not cause any unpleasant consequences.

Oatcakes for every day

Let's get started. First, let's look at the basic recipe, which can then be modified to your liking: sweet, salty, meat, fish, cheese, curd mixture, goji berry jam, etc. Servings: for 2 days

Ingredients:

• Egg – 1 pc. (if you have problems with cholesterol, take 2 proteins);
• Oat bran – 3 tbsp. for “Attack” or 4 tbsp. for "Cruise";
• Low-fat thick yogurt – 2-3 tbsp;
• Baking powder for dough – 2 tsp;
• Tip: yogurt can be replaced with low-fat paste-like curd.

1. Place all ingredients in a bowl and whisk with a whisk. Let it brew for about 15 minutes. The result should be a slightly thick dough, similar to pancake dough.
2. We will fry the flatbreads in a ceramic or Teflon frying pan. To do this, heat up the stove, grease the frying pan with a couple of drops of vegetable oil, and heat it up.
3. Place 1 tbsp of dough on a hot surface. Fry until thick and golden brown. Turn over and fry again.
4. Using a silicone spatula, place the cakes on a plate and let cool slightly. We put half of the portion in the refrigerator for tomorrow, and eat the rest during the day.

If you adhere not only to the Dukan diet, but also to the principles of proper nutrition, then it is advisable to eat oatcakes in the first half of the day, since they contain carbohydrates. Alternatively, eat half a serving for breakfast and half a serving for a morning snack.

You can put a piece of smoked skinless chicken on top, a gherkin cut into plastic, a couple of tomato slices and low-fat cheese. Heat everything in the microwave for 1.5 minutes to melt the cheese. The hot sandwich is ready.

If you like pancakes with sour cream, then dissolve a couple of sugar substitute tablets in a tablespoon of hot water in a container, add half a pack of low-fat cottage cheese, mix everything with a fork until a more or less homogeneous consistency. Dip cakes into the mixture - a great idea for tea.

Syrniki

• Cooking time: 15 minutes.
• Number of servings: for 2 persons.
• Calorie content of the dish: 127 kcal/100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Active, working people often do not have enough time to prepare varied, hearty breakfasts. However, some Dukan Attack diet recipes require a minimum of effort and time. Such dishes include cheesecakes, which are prepared from low-fat cottage cheese. This type of breakfast is not only economical, but also very healthy (the lower the fat content of the fermented milk product, the more calcium it contains). Dukan Ataka cheesecakes practically do not differ in taste from ordinary ones - they are just as aromatic, sweet and tender.

• egg;
• low-fat cottage cheese – 0.3 kg;
• sweetener – 4 tablets;
• bran – 2 tablespoons.

1. Mix the ingredients thoroughly and form the resulting mixture into cheesecakes, shaped like cutlets.
2. Heat a frying pan and add a little olive oil.
3. Fry the cheesecakes on both sides for 7 minutes over low heat.

Oatcakes with cottage cheese

The following recipe will show you how to make thicker oatcakes in the oven. They can also be eaten with anything, as long as the product is on the acceptable list of the Dukan diet. Servings: for 1 day with “Alternation” (for “Attack”, reduce the amount of bran)

We take out from stocks:

• Low-fat cottage cheese – 200 g;
• Oat bran – 2 tbsp;
• Wheat bran – 1.5 tbsp;
• Chicken eggs – 2 pcs.;
• Baking powder – 2 tsp;
• Salt substitute - to taste;
• Powdered skim milk – 1 tbsp.

1. Beat the eggs in a cup with a fork until lightly foamy. Add the bran and continue to beat well. Leave for 15 minutes to swell.
2. Add the rest of the ingredients into the swollen dough base, beat everything with a mixer, and let stand for another 10 minutes.
3. Preheat the oven at 200°C. Line the baking sheet with a silicone or other non-stick baking mat.
4. Spoon out portions of dough using a tablespoon and form into flat cakes.
5. Bake for 15-20 minutes, keeping a watch through the oven door so that the products do not burn.
6. We take out our cakes, let them cool a little, and in the meantime we run to put the kettle on. Bon appetit.

Principles of the Dukan Diet

Based on the starting weight and taking into account the desired weight, the person losing weight is prescribed a certain period of diet. It can even be several months. There are no strict restrictions on the timing of meals and the amount consumed; nutritionists advise starting from your own feelings.

Despite the conditional “freedom” of the diet, it includes some rules, the observance of which is mandatory:

1. Only those protein products that contain a minimum of fat are allowed for consumption: chicken, turkey and fish. The latter can be eaten in any form, just like any seafood.
2. Low-fat dairy products are allowed as long as they are sugar-free. Their consumption is practically unlimited.
3. Sugar is completely banned. Salt can be used in cooking, but you should greatly limit its amount. Sauces, spices and sugar substitutes can and even should be consumed, changing and adding new notes to already “boring” dishes.
4. Any baking is prohibited, so during the diet you should avoid going to the bakery.
5. After the “Attack” stage, the consumption of vegetables is introduced, it is not limited. However, you should not eat vegetables rich in starch: potatoes, beans and rice.
6. An important requirement of the “Attack” stage of the Dukan diet is one spoon of bran per day. It will help cleanse the body of waste and toxins and enrich it with fiber.

Compliance with the phases is mandatory, as is increasing fluid intake. So, a person who wants to lose weight needs to drink at least 1.5 liters of water per day. Another important condition is sports or at least light exercise.

Crispy Dukan oatcakes

For lovers of light and crispy baked goods, we offer a recipe for protein-based flatbreads. Products are given for the “Cruise” mode; for other stages it is necessary to adjust the volume of oat and wheat bran. Servings: for 2 days

Ingredients:

• Egg whites – 6 pcs.;
• Oat bran – 4 tbsp;
• Wheat bran – 3 tbsp;
• Salt substitute - to taste.

1. Set the oven to heat at 180°C. Pour the whites into the chopper bowl, add some salt, put on the dough hook and beat until stiff peaks form. You can use a blender, mixer, food processor, or regular whisk.
2. Gently add bran 1 tbsp at a time, stirring with a wooden or silicone spatula.
3. Place the airy dough on a baking sheet with a non-stick mat using a spatula, leveling it and shaping it into flat cakes.
4. Place in the oven for 10 minutes. We watch through the glass in the door so that the baked goods do not burn. Remove when ready and cool. Let's crunch with pleasure!

Sample menu for the Attack stage for the week

There are certain rules by which the daily diet is formed:

1. The volume of fluid consumed in the form of water, green tea, or Goji berry decoction should be two liters or more.
2. Be sure to consume several tablespoons of bran per day.
3. Dishes can be prepared in a variety of ways, but you should choose one that requires minimal or no use of vegetable oils.
4. No retreats should be allowed. The menu must include only permitted products.
5. To ensure that the dishes are not completely bland, the food is seasoned with spices and salt, but in moderation. You should not overuse sweetener.

If you allow deviations from these five basic principles, it will reduce all efforts to a minimum and jeopardize all subsequent phases.

The bran used for preparing the corresponding dishes is oat bran. The daily diet is divided into four meals, each of which requires drinking.

All the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in a given order, for example, for breakfast you always drink either tea or coffee:

The diet is variable, but if you don’t want to write and look for protein-rich foods yourself, you can take the menu described above as a basis. The advantage is that there are absolutely no restrictions, no need to calculate portions or grams of food eaten.

Yeast oatcakes

Did you know that yeast is allowed on the Dukan Diet? Dry, fresh, instant - any. And what kind of cakes are made with yeast - airy, with bubbles and an amazing aroma. Of course, the limited selection of permitted products will not allow you to fully replicate traditional yeast dough (primarily this concerns the ban on flour), but it will be possible to add variety and ensure excellent taste. Servings: for 2 days

Attention! The recipe is not suitable for Attack because it contains cornstarch. To prepare yeast cakes at the first stage of the diet, you need to adapt the recipe according to the list of permitted products.

Ingredients:

• Corn starch – 1 tbsp;
• Egg – 2 pcs.;
• Oat bran – 4 tbsp;
• Flavoring - optional;
• Skim milk – 40 ml;
• Liquid sugar substitute - optional;
• Salt substitute - to taste;
• Low-fat cottage cheese – 150 g;
• Wheat bran – 2 tbsp;
• Yeast – 7 g instant or 25 g fresh.

1. We take both types of bran and grind them in a coffee grinder. Mix with one egg, sweetener, salt substitute and milk. Leave to rise for half an hour.
2. In a blender, grind cottage cheese, sugar substitute, egg, starch and flavoring.
3. Add the resulting mixture to the dough and let stand for another 15 minutes.
4. Meanwhile, set the oven to heat at 180°C.
5. Line a baking sheet with a non-stick mat. Spread the risen dough 1 tbsp at a time. form into flatbreads and bake for about 20 minutes. We watch through the door so that the products do not burn.

Before you start cooking according to the recipes that we have selected, remember that you can make baking on a diet only from bran (oat and wheat), and not from cereal! By adding even a little oatmeal, you will grossly violate the basic postulates of the system, and you will have to start all over again to achieve a beautiful figure. Have fun getting slim!

Dukan diet: stages

Losing weight using this nutrition system occurs in four major phases. The first two are responsible for active weight loss, and the next two are for restoration, strengthening the body and protecting the results obtained. Going through all four stages is mandatory; if you refuse one of them, the person losing weight violates the structure of the system and quickly loses the results obtained.

First stage - Attack

The attack is considered a difficult stage, and this is understandable. The very beginning of the diet, when the usual diet is abandoned. During this phase, the bulk of excess weight “melts away”. Those who are losing weight consume only protein, but the diet is varied: there are about 60 types of permitted foods at the “Attack” stage of the Dukan diet.

Second stage - Alternation

During this phase, the consumption of vegetables and herbs is introduced into the diet, but the body continues to actively lose weight. The added 28 vegetables make the diet easier to endure. During the stage, the person losing weight alternates days of protein consumption and “vegetable” days.

Third stage - Consolidation

An increase in the calorie content of consumed foods characterizes this phase. The body must consolidate the results obtained, so it should gradually return to its usual course. Those who are losing weight continue to use protein days.

Fourth stage - Stabilization

The task of this stage is to maintain the results already obtained by maintaining a light diet and following certain rules. According to the French doctor, a person needs to eat at least three tablespoons of oatmeal bran every day, move a lot, avoid elevators and escalators, and also maintain the tradition of protein days at least once a week.

Option 3. Bran cakes with homemade cheese

According to the following recipe, bran cakes are softer, more tender, with a slightly crumbly structure and a pronounced milky taste. And the whole secret lies in the fact that it contains homemade cheese. It takes a little longer to prepare, but the result is worth all the wait.

Ingredients

:

• 1 egg;
• oat bran - 20 g;
• wheat bran - 75 g;
• unsweetened drinking yogurt - 70 ml;
• homemade cheese - 125 g;
• soda - 15 g;
• 35 g salt;
• any seasoning, black pepper - 45 g each;
• vegetable oil - 15 ml.

For cheese:

• 455 g of dry, high-fat cottage cheese;
• milk - 400 ml;
• a couple of eggs;
• 135 g butter;
• 15 g soda;
• salt - 9 g.

Step by step recipe

Prepare homemade cheese: put the curd in a saucepan, fill it with milk, put it on the stove and wait until the mixture boils, stirring frequently. Place the milk mixture in a colander and place it over the pan to drain excess moisture. When all the liquid has come out, transfer the mass into a clean saucepan, add butter, eggs, salt, soda, mix everything well until smooth. We put it on the same fire again, let it sit for about ten minutes so that the whole mixture melts. Cool the mixture a little, first on the table, then in the refrigerator for 60 minutes. Place the finished cooled cheese on a flat plate and cut into pieces.

Soak all the bran in yogurt for 15 minutes.

Add an egg, lightly beaten with a fork, into the soaked bran.

Pour in the homemade cheese, crushed using a grater, add salt, season with seasoning, pepper, mix everything thoroughly until a homogeneous, slightly runny mass.

Heat the frying pan and coat it with oil using a special brush.

Pour the dough into the frying pan about a little less than a ladle, fry for 1-2 minutes, turn over to the other side and fry for the same amount.

Step 7: Place on a flat dish in a heap, wait until it cools and serve.

And if you want to get more high-calorie, nutritious flatbreads, then it is permissible to use ordinary Dutch or Russian cheese, bought in a store.

Option 5. Rye bran cakes

These flatbreads are good as bread for a variety of first and second courses. The coriander present in the composition gives the products a wonderful aroma, and flax seeds give them an appetizing appearance.

Ingredients

:

• 335 g rye flour;
• 65 g rye bran;
• 365 ml kefir;
• 10 g salt;
• 25 g soda;
• 20 g coriander;
• 70 g flax seed;
• 55 ml olive oil.

Step by step recipe

Dissolve soda in half the kefir.

Pour olive oil into the remaining kefir, add flour, bran, add salt and season with coriander, knead well.

Pour the mixture from the first part of kefir into the resulting rye mass and, after stirring well, leave aside for 35 minutes.

We wet our hands in water and make small thin cakes.

Laying them out on a frying sheet previously covered with parchment, pierce each one with a fork and sprinkle with flax seeds.

Bake for a quarter of an hour at a temperature no higher than 220 degrees.

Cool the finished cakes by wrapping them in a clean cloth.

You can sprinkle the flatbreads with poppy seeds or fried sesame seeds.

Chicken recipes

Chicken baked in the oven is an ideal option for dietary nutrition. Therefore, introduce a new habit of not frying, but baking in the oven or in a slow cooker. It's simple and delicious.

With rosemary and lemon

For this dish you will need: chicken (thighs, legs or fillet), several sprigs of rosemary, juice of half a lemon.
Preparation : Preheat the oven to 180 degrees. Wash the chicken pieces; if there is skin or fat, it is better to cut them off. Place the chicken on foil, top with lemon juice and sprigs of rosemary. Bake in the oven for about 20 minutes until done.

Note: You can use seasonings for cooking, but they should not contain MSG or salt. Only natural dry herbs, look carefully at the ingredients when purchasing!

Nuggets

Nuggets are mostly associated with fast food, and certainly few people think that they can be made dietary.
Adapting the recipe for the Attack phase will allow you to indulge yourself with them without any problems. For this recipe you will need:

• 2 chicken breasts;
• 1 egg;
• 2-3 tbsp. spoons of bran;
• spices;

Preparation : In a small bowl, combine oat bran, salt, and spices. You can add herbs. In another bowl, beat the egg. Chicken breast should be cut into long thin slices 2 cm thick.

Dip a piece of breast in the egg, then roll in bran and place on parchment/baking sheet/foil. Preheat the oven to 180 degrees. Bake the nuggets in the oven for 15-20 minutes until done.

Menu for the week

To create a menu, study the recipes suitable for you for each Dukan day. The attack must be strictly planned, accordingly, it will be easier for you to stick to a specific plan.

Below is a sample weekly menu.

On Monday it might look like this:

• breakfast - an omelet of milk and eggs or porridge with cardamom bran, coffee or tea;
• lunch - marinated pollock or chicken breast soup, mint tea;
• afternoon snack - steamed cheesecakes or pasties according to a special recipe, tea or milk;
• dinner - salad with crab sticks or baked mackerel, kefir.

Second day:

• breakfast - oatmeal bran porridge with milk or pancakes with cottage cheese with kefir, coffee or tea;
• lunch - beef or chicken chops or chicken broth with tofu and noodles, chamomile tea;
• afternoon snack - low-fat cottage cheese with bran or bran muffin, berry broth or kefir;
• dinner - turkey meatballs or fried fish, yogurt.

Wednesday:

• breakfast - omelet or boiled eggs or cheesecakes, coffee or tea;
• lunch - chicken nuggets in bran, okroshka, green tea;
• afternoon snack - lemon pie or pancakes with cottage cheese, herbal tea or yogurt;
• dinner - omelette with red fish or turkey in yogurt, herbal tea.

Second half of the week

On Thursday the following menu is offered:

• breakfast - flatbread with bran ham or low-fat yogurt, tea or coffee;
• lunch - fish soup with onions and boiled egg or meat with noodles, mint ginger tea;
• afternoon snack - dessert with whipped egg whites and lemon juice or yoghurt with bran. Tea;
• dinner - cutlets in oat bran or fish salad, rosehip broth.

Friday diet:

• breakfast - meat chips or omelet with turkey and herbs, or tea or coffee;
• lunch - stewed or baked chicken breast or chicken puree soup, green tea;
• afternoon snack - bran pancakes or vanilla milkshake, kefir;
• dinner - baked fish with herbs or fish pie, ginger drink.

Saturday:

• breakfast - oatmeal with milk with croutons or scrambled eggs with ham, hot drink of your choice;
• lunch - beef steak or chicken breast soup, tea with lemon;
• afternoon snack - bran cookies or coffee cake, yogurt;
• dinner - omelet with shrimp or pork chops, green tea.

Last day of the week:

• breakfast - cheesecakes with sour cream or steamed omelet with processed cheese, coffee or tea;
• lunch - fish soup or grilled chicken breast, chamomile tea;
• afternoon snack - omelet with shrimp or vanilla porridge with bran, milk;
• dinner - chicken in garlic sauce or meat pie, kefir.

The menu can be varied every day, but all dishes must be prepared in accordance with the requirements for the Dukan diet.

Option 4. Bran cakes in the microwave

If your microwave has high power, you can bake bran cakes using the following recipe. The products are prepared literally within 5-6 minutes. They also turn out very tasty, fluffy and appetizing.

Ingredients

:

• 45 g of ready-made bran of the Mistral brand;
• a couple of eggs;
• 110 g cottage cheese;
• 15 g salt;
• 55 g black pepper;
• 35 g seasoning;
• 40 g soda;
• 70 g butter.

How to cook

Combine the cottage cheese, eggs in a bowl, add some salt, season with seasoning, pepper, mix everything well.

Add bran and soda and mix well.

Grease a special microwave-safe cup with butter and place the dough in it.

Place in the microwave for 2 minutes.

Cut the finished flatbread into portions and serve.

If desired, you can add some fresh herbs or a mixture of Provençal herbs to the dough.