Recipe – Dukan – Pulled Chicken

I’ve been trying out some recipes with the staff here at the birth house and yesterday’s lunch was a keeper!



2 Large chicken breast
2 Tbs coconut oil
5 yellow squash chopped
1 big red onion chopped
1 small bag of baby carrots (3 chopped lg carrots)
3 packets of Sazón seasoning
A wee bit of sea salt

In a fry pan melt 2 Tbs of coconut oil on med/high heat. When hot add the chicken breasts and cover with lid for 3 minutes. Turn and cover for 3 more minutes and place in crockpot, keeping the oil in the pan.
Toss the onions in the pan and give a stir for 2 minutes or so, add to crockpot, go on, pour that coconut oil in there, Mmmmm!
Place the squash and carrots in.
Add the 3 packets of Sazón, a dash of sea salt and add hot water just to where it is barely covering.
Put the crockpot on high for 2 hours. Stirring occasionally. At the two hour mark take two forks and pull the chicken apart as much as possible. Continue cooking another hour and pull the chicken apart some more, stir well. At the 3 1/2 hour mark, it’s done…. ENJOY!

**You can slow cook this while at work. Put crockpot on low. When you get home your house will smell AMAZING! Pull the chicken apart with 2 forks and cook an additional half hour, then serve.


Simple, easy and yummy!


Dukan – Day 213 – Dukan Recipe – Chicken with Olives

Monday was a PV day 🙂

Today marks the 7th month since I started this life changing journey on August 20th.
Here are the stats: (you have to read all the way to the bottom to get the final stat) 😀

Aug 20, 2011 / March 20, 2012
Chest: 42 / 36
Waist: 45 / 33
Hips: 56 / 42 (LOL, my HIPS are smaller than what my WAIST was!)

Daily weight Gain: 0.4 lb/0.2 kg
Total weight Loss: 79.0 lb/35.91 kg

😀 I knew that would happen… LOL… 2 steps forward 1/2 a step back… Hakuna Matata, I had a pretty good day. Worked 1/2 a day to make up for working all day on Sunday.

Breakfast: 2 tea eggs
Lunch: Citrus Pork and Onions (recipe posted yesterday)
Dinner: Chicken with Olives – recipe posted below

Water: 2 liters
Exercise: Walk to and from work 2 miles roundtrip
C25K run: 2.13 miles

This recipe comes from my favorite Dukan recipe blog Hapa Couple. I changed it up a little bit to make it Dukan Cruise friendly and because some of the items on their list are not necessarily available here in China. Additionally, I don’t have an oven, so mine was cooked on the gas burner. Also, their recipe is for 4 Servings.

Servings: 2
1 Tbs Olive Oil
2 boneless/skinless chicken breasts – cut into strips or cubes
1/2 large Red onion – I cut mine chunky
5 cloves of garlic – minced
1 green pepper – I cut mine chunky
1 14oz can of whole tomatoes – chopped
1/2 cup low-sodium chicken broth (mixed 1/2 c hot water with 1 cube and stirred)
2 Tbs of Skim milk mixed with 1 tsp corn starch
8 – 10 whole green olives (stuffed) *couldn’t get these, so I sliced mine off the pit

Place 1/2 Tbs Olive oil in pan on med/high heat and add chicken. Brown on both sides, remove to a bowl.

Place 1/2 Tbs Olive oil in pan on medium heat and add onion, garlic and pepper, cook for 3 minutes.

Add tomatoes to the pan and cook for 2 minutes.

Pour in chicken broth, stir and cover for 2 minutes.

Add cooked chicken into mix and reduce temperature to low. Simmer 7 minutes.

Pour in the cornstarch mix stir, Add Olives, stir. Simmer 2 minutes.

You could put this over zucchini pasta it’s zucchini cut to resemble pasta and parboiled… OR you could put this over shiritaki noodles.
We ate it as is, kind of like a stew and it was delish! I also prepared a fresh, organic green salad that had the yummiest combination of greens in it… and a splash of olive oil… Yum

Delish dinner!

And the final stat that I promised at the top. I haven’t mentioned on my blog my starting weight OR my current weight at any point. Few people knew (up til now) how much I weighed when I started on Dukan.

AUGUST 20, 2012 = 255
MARCH 20, 2012 = 176

I still have 11 pounds to reach Dukan’s True Weight of 165 lbs and 21 pounds to MY goal of 155.

I can’t say it enough times… the support I get from all of you; my family, friends and new blogger friends has been the key to my success. I am humbled by your kind words and cheering!

Blessings and Ciao!

Repost from Hapa Couple – Chicken with Olives

Hapa Couple is one of my favorite sites and she had this recipe on their blog today. Please visit their site for more amazing Dukan meal ideas AND the gorgeous pictures that they take of their recipes!
This recipe is NOT Attack or Cruise friendly… but definitely ideal for Consolidation or Stabilization.
To MAKE this Cruise friendly you can make this zucchini “pasta”… Which I have made and it is YUMMY!!! And substitute the white wine for low-sodium chicken broth… going to TOTALLY make this on the weekend!!!

Dukan Chicken with Olives

Chicken with Olives
We loved this recipe. It reminded us of a southwestern inspired pasta. (BTW, we love Flamidwyfe’s blog and noticed she like a lot of other food bloggers post pics of their dishes during various cooking stages…so when possible, we will try to do the same!)

It was another busy weekend, but we were able to try two new recipes from two of our new food blog finds! Our uncle is coming to town and he’s staying with us so we spent a good part of Sunday prepping his room and doing some spring cleaning.

We chose these recipes because a storm system which brought chilly weather, amazing lightning displays, a lot of rain (as in some areas were flooded and received over 30 inches of rain within a matter of a few days) and even marble sized hail…we wanted something warm and “comfort foodish”.

This first recipe by the Pioneer Woman went well with whole wheat linguine but would also go well with brown rice, quinoa or by itself! We definitely had to Dukan this recipe as the Pioneer Woman cooks with a butter, etc.

Onions, bell peppers and garlic cooking
Serves 4-6
Prep Time: 15 minutes (or more if you’re removing a lot of fat from your chicken)
Cook Time: 1 1/2 hours (most of the time is baking time)

1-2 T. olive oil or non-stick spray
6 chicken thighs, boneless, skinless, fat removed (if you’re feeding big eaters, 8 pieces would be better)
1 medium red onion, diced
5 cloves garlic, minced
1 green bell pepper, seeded and diced (recipe calls for large pieces, but the male half doesn’t like them in large pieces)
1 – 28 oz. can whole tomatoes, juices squeezed out and minced (recipe says chopped, but again, the male half won’t eat tomatoes like that)
1 c. dry white wine (or low sodium chicken broth)
kosher salt and pepper
1/4 c. non-fat half and half with up to 1 T. cornstarch mixed in (depending on how thick you like your sauce – we used 1 t. since we didn’t want it too thick)
1 c. whole green olives (stuffed)
12 oz. cooked whole wheat linguine, cooked al dente

Tossing chicken with pasta
Preheat oven to 375 degrees Fahrenheit. We don’t own an oven proof skillet, so we made ours in our non-stick pan, then transfered the food to a square pan for baking. Heat 1 T. oil in pan over medium high heat. Add chicken and brown on both sides. Transfer chicken to your baking pan. Add more olive oil to the pan if needed, reduce heat to medium and add bell peppers, onions and garlic. Cook for a couple minutes. Add tomatoes and cook for a minute or two. Season with salt and pepper to taste. Pour in wine and stir. Pour sauce over chicken, cover with foil and bake for 45 minutes.

Remove pan from oven, remove foil, add olives and half-and-half mix. Shake pan gently to mix, cover and bake for another 15 minutes. In the meantime, cook your pasta. We tossed the chicken sauce with the pasta before serving.

This could be adjusted to fit into Cruise if you use the chicken broth and no pasta.

Enjoy…we sure did!