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PANCAKE POWER

Throughout every stage of the Dukan Diet you’ll find a daily portion of oat bran. Oat bran is most deliciously whipped up into a Dukan pancake. Stir 1.5 tbsp of oat bran with 1.5 tbsp of non-fat fromage frais, an egg and sweetener or salt, then cook for two minutes each side in a non-stick pan. For a sweet treat, spread with Dukan ‘nutella’, made by blending 1 egg yolk, 1 tsp cocoa powder, 2 tbsp of sweetener and a little water. Or you can try this savoury variation:

From Daily Mail

SAVOURY PANCAKES

Serves 1, all phases

2 tbsp oat bran
1 tbsp virtually fat-free fat fromage frais
50g (1¾ oz) virtually fat-free quark
3 eggs, separated
Herbs, to taste
Salt and black pepper

For the filling (choose one):
175g (6oz) flaked tuna
200g (7oz) smoked salmon
150g (5½ oz) extra-lean ham
150g (5½ oz) extra-lean chopped meat

Mix together all ingredients for the pancake except the egg whites, until the mixture is smooth. Add herbs and season with salt and pepper. Mix in the filling with the stiffly beaten egg whites, pour into a warmed frying pan and cook over a medium heat. In the second cruise phase of the diet you can use the basic savoury pancake as a pizza base, then dry-fry a chopped onion, add 500g (1lb 2oz) chopped drained tomatoes, herbs, pepper and salt, and simmer for 10 minutes. Spread tomato mix over the base, scatter over 175g (6oz) canned tuna, 2 tbsp of capers and 6tsp of low-fat cream cheese. Bake at 190c/gas 5 for 25 minutes.

SMOKED SALMON APPETIZERS

Serves 2

300g (10½ oz) virtually fat-free fromage frais
60g (2¼ oz) virtually fat-free quark
1 small jar of salmon roe
Salt and black pepper
4 slices of smoked salmon

Beat together fromage frais and quark. Fold in the salmon roe, salt and pepper. Place a little of this mixture on to each slice of salmon and roll up, securing with a knotted chive or cocktail stick. Eat on mini pancakes.

Oat Bran Pancake (Alternate version)

SERVES 1

1½ tbs oat bran
1½ tbs fat-free quark
Dried herbs, optional
175g flaked tuna, smoked salmon, ham or chicken (optional, not if using for salmon)
2 eggs, separated
Oil, for cooking

Stir oat bran into quark with herbs, a pinch of salt and pepper, fish, meat or chicken and egg yolks. Beat eggwhites until stiff peaks form, then fold into oat bran mixture. Pour into a non-stick pan that has been oiled and wiped with kitchen paper and a few drops of oil. Cook for 2-3 minutes each side.