Dukan bread. Recipe for making Dukan bread in the microwave Dukan bread on attack in the microwave

French nutritionist Pierre Dukan developed an effective nutrition system for weight loss, which has become popular all over the world. The diet is divided into several stages and even includes bread. All baked goods can be prepared at home using a special recipe. The ingredients used are natural and healthy components aimed at quickly satisfying hunger.

Choosing dietary bread: homemade or store-bought?

The Dukan diet is one of the few that allows the consumption of baked goods. You will have to prepare it at home, since the store-bought version contains prohibited products - butter, milk, flour. The basis of dietary bread is bran. They contain a large amount of fiber, are easily digestible and promote satiety.

An alternative to home cooking and the mass market are stores offering Dukan dietary products. You can order both different types of bread and individual ingredients for its preparation. The cost of finished products is quite high, and delivery takes some time.

Stages of the Dukan diet: when to introduce bread into the diet?

Weight stabilization according to the Dukan diet occurs in stages. Each level is accompanied by a list of acceptable and prohibited products. Bread can be introduced into the diet already from the Cruise (Finding) stage. The daily norm is 50 g - 2 small slices. In some cases, bread is used on Attack when it is necessary to add a small amount of carbohydrates.

Bakery products on the Dukan diet can be baked in the microwave, oven or bread machine. All options are equally useful.
A low-fat fermented milk product (kefir, yogurt) or baking powder acts as a starter.
At the final stages, it is allowed to add a small amount of milk and starch to the dough.
If the recipe contains starch, it is better to give preference to corn starch.
Instead of sugar and sweetener, it is advisable to use seasonings (for example, Italian herbs).
The baking time of the bread is regulated by the recipe. The product should be lush, bright golden color.
Use a toothpick or wooden stick to check if the bread is done. It should remain dry.

Dukan bread recipes + other flour products for diet

On the Dukan diet, bread is made from healthy and wholesome foods. The taste of baked goods is no different from flour baked goods. Bread can be eaten with first and second courses, or made into delicious sandwiches or sandwiches. In moderate quantities, the product will not only not harm your figure, but will also help you lose excess weight.

Protein-bran bread

This bread will be relevant at all stages of the diet. Using the table, you can adjust the amount of bran consumed.

Nutritional value per 100 g

Ingredients:

4 tbsp. l. oat bran;
2 tbsp. l. wheat bran;
125 g low-fat cottage cheese;
1 tsp. baking powder;
1 pinch of salt;
2 eggs.

Preparation:

Combine salt, baking powder and eggs in a convenient container.
Add cottage cheese and mash the mixture thoroughly with a fork.
Add both types of bran. Stir.
Form the dough into a loaf and place on a baking tray covered with baking paper. You can also use any baking dish.
The bun can be sprinkled with sesame seeds and flax seeds.
The bread is baked for 25 minutes in the oven at 180 degrees.
Cool the finished dish before eating. Use a waffle towel to remove excess moisture from the bread.

Oatcakes with zucchini

Fragrant and satisfying flatbreads can be included in the menu at the last stages - Consolidation and Stabilization. This delicacy contains a minimum of calories and is an excellent snack.

Nutritional value per 100 g

Ingredients:

2 tbsp. l. oat bran;
1 tbsp. l. starch;
1 zucchini;
3 g baking powder;
1 egg;
1 pinch each of salt and sweetener.

Preparation:

Grind the main ingredient - zucchini. The product can be chopped very finely or grated.
Squeeze the juice from the vegetable and add egg, salt, and sugar to it. Stir.
Add bran, starch and baking powder to the dough. Stir and leave for 10 minutes.
Grease a frying pan with vegetable oil and fry the flatbreads.
The finished dish can be served separately with greens and lettuce leaves or with broth or soup.

Thin lavash according to Dukan

Nutritional value per 100 g

Ingredients:

150 g low-fat cottage cheese;
200 ml water;
3 eggs;
a pinch of salt;
100 g corn starch.

Preparation:

Mix all ingredients, adding starch last. It must be introduced gradually, stirring the dough.
Let the preparation brew for 10–15 minutes. The texture of the dough should be liquid, similar to pancake dough.
Divide the dough into 4 parts.
Pour one portion onto a baking sheet covered with parchment paper.
Flatten the dough with a silicone spatula and place the baking sheet in the oven for 10 minutes. Bake at 180–200 degrees.
When the pita bread acquires its characteristic golden color, it can be removed from the oven.
Bake all other portions of the dough in the same way.

Video: bran bread in the microwave

Yeast bread for Attack in a bread machine

When preparing bread, follow the instructions for your bread maker. Do not forget to monitor the cooking process by periodically pausing the appliance. While kneading the dough, it is recommended to periodically use a silicone spatula to help with technique.

Nutritional value per 100 g

Ingredients:

2 eggs;
4 tbsp. l. oat bran;
2 tbsp. l. wheat bran;
12 g dry yeast;
0.5 tsp. baking powder;
50 ml kefir;
60 g low-fat cottage cheese;
1 tablet of sweetener;
a pinch of salt.

Preparation:

Load the ingredients into the bread machine according to the instructions. In different models, the sequence may be different: liquid components on the bottom, dry components on top, or vice versa. The optimal mode for cooking is express. The weight is chosen to be minimal, the degree of browning is at your discretion. If the bread is cooked before the cycle completes, turn off the bread maker yourself. You can store the finished product in the refrigerator or freezer for several days.

Classic Dukan waffles in an electric waffle iron

Nutritional value per 100 g

Ingredients:

2 eggs;
2 tbsp. l. oat bran;
1 tbsp. l. corn starch;
80 g low-fat cottage cheese;
80 ml skim milk;
10 g sweetener;
vanilla sugar;
vegetable oil.

Preparation:

Pour milk over the bran to swell for 20 minutes. Mix starch, milk, vanilla on the tip of a knife. In a separate container, beat eggs, cottage cheese and sugar substitute. Mix all ingredients and beat well again.

The waffle iron for making waffles must be greased with a small amount of vegetable oil. At the Alternation stage, 1 tsp is enough, at the Consolidation stage - 1 tbsp. l.

The dough is poured into the electric waffle iron in portions so that it completely covers the surface. Baking time is 2 minutes on each side. If the device is not equipped with a timer, you will have to keep track of the time yourself. Place the finished shortcakes on a cooling rack.

Serve waffles sprinkled with cinnamon, spices or lemon zest.

Lavash bread in a frying pan

Nutritional value per 100 g

Ingredients:

140 g kefir;
2 eggs;
2 tbsp. l. oat bran;
1 tbsp. l. wheat bran;
1 tbsp. l. gluten;
2 tbsp. l. soy isolate;
1/3 tsp. salt;
0.5 tsp. soda;
1 tsp. apple cider vinegar.

Preparation:

Mix all ingredients. Add the vinegar last, stirring the dough quickly.
Grease a frying pan with oil and place the dough on it. Cover with a lid.
Bake the flatbread over low heat.
When half-cooked, turn the pita bread over. Leave for a few minutes to allow the bread to brown.
Cool the finished pita bread on a wire rack.

Yeast-free bread in a slow cooker

Nutritional value per 100 g

Ingredients:

40 g wheat bran;
80 g oat bran;
2 eggs;
15 g baking powder;
30 g cottage cheese;
a pinch of salt;
sugar substitute to taste.

Preparation:

Grind the bran in a blender.
Beat the eggs with a fork and add a pinch of salt.
Mix baking powder, cottage cheese and sweetener.
Combine all ingredients, stir until smooth.
Place the dough in the multicooker bowl and bake in the “Baking” mode for half an hour.
Cool the finished bread and serve.

"White loaf" according to Dukan

Nutritional value per 100 g

Ingredients:

10 g psyllium;
200 ml low-fat kefir;
1/2 pack of dry yeast;
4 eggs;
5 tbsp. l. skimmed milk powder;
2 tbsp. l. corn starch;
0.5 tsp. baking powder;
4 tbsp. l. wheat gluten;
1 tablet of sugar substitute;
1 tsp. sprinkles;
a pinch of salt.

Preparation:

Video recipe: fish bread without flour

Bran breadsticks

On the Dukan diet, such sticks can be eaten at all stages of weight loss: Attack, Alternation, Stabilization and Consolidation. A daily serving can be prepared in 30 minutes from simple ingredients.

Nutritional value per 100 g

Ingredients:

2 tbsp. l. oat bran;
1 tbsp. l. wheat bran;
4 tbsp. l. skimmed milk powder;
5 tbsp. l. soy isolate;
2 tsp. cottage cheese 0%;
1 tsp. rosemary;
1 pinch of salt, pepper;
coarse salt.

Preparation:

Turn the oven on 180 degrees. While the dough is cooking, the oven will heat up to the desired temperature.
Mix all the ingredients according to the list. Add the isolate last, kneading the dough with your hands.
Form the dough into balls and roll them into thin strips.
Place the sticks on parchment, sprinkle with coarse table salt and bake for 25 minutes.
When the dish is ready, turn off the oven and leave the chopsticks in the closed oven to cool. This will make them flavorful and crispy.

Bread according to Dukan diet recipes is unusual, healthy and tasty. It differs from a traditional loaf only in appearance and components. Cooking takes a minimum of time, as housewives often resort to modern kitchen appliances. You can also choose a suitable recipe for yourself and soon begin the path to the figure of your dreams!

The Dukan diet is one of the most popular and effective in the world. Her practice spans over 30 years and is confirmed by millions of positive results. The main feature of the diet is not to starve. Moreover, the list of products used is quite extensive. 75 species in the most strict period - “Attacks”, 100 each - in the other two, during the diet and a full diet without restrictions on the types of food in the future.

The most interesting thing is the fact that there are a lot of photo and video recipes for the Dukan diet. Let's try to describe the recipe for Dukan bread in the microwave. Moreover, there are several options, these are Dukan bread in the microwave on “Attack” with eggs and cottage cheese, and Dukan bread in the microwave with kefir.

Benefits of bran

Bran is the outer part of various grains. Depending on the type of plant, bran can be:

wheat;
rye;
buckwheat;
oatmeal, etc.

Bran is useful not only as a product for weight loss. They are substances containing a large number of microelements necessary for the stable functioning of internal organs and systems. So, taking bran has a positive effect on:

Digestion process. The functions and interaction of the gastrointestinal tract are improved, metabolism is improved, and toxins are removed from the body.
Circulatory system. The walls of blood vessels are strengthened, cholesterol levels are reduced, blood circulation is improved, and as a result, cell regeneration.
Immune system. The use of bran, which is easily digestible, does not prevent the body from strengthening itself. As a result, immunity increases, and the body better resists colds and infectious diseases, especially during the off-season, when the risks are quite high.

Bran is an organic, easy-to-digest product. Consequently, the body’s costs for digesting it will be minimal, which means energy will increase. This is very important, especially for those who live in large cities and spend most of their time at work, facing stressful situations.

Preparation

Dukan bran bread in the microwave is prepared using an oat product. The recipe is quite simple.

For baking you will need a silicone mold, although you can use the most ordinary dishes, even a mug (it all depends on the portion).
According to one of the recipes you will need: egg - 1, bran - 2 tablespoons, baking powder - 1 teaspoon, liquid cottage cheese or kefir - 1 tablespoon, as well as wheat or other bran in addition - 1 tablespoon.
Preparation will take no more than 5 minutes. To do this, you need to beat all the ingredients with a blender until you obtain a homogeneous mass. Pour everything into the prepared form and place it in the microwave oven.
Bread is prepared in no more than 5 minutes, with an average power of 740 watts.

You can take bread during any period of the diet, and, as already mentioned, there are three of them:

“Attack” is the initial and most difficult stage, which is aimed at restructuring the power system.
“Cruise” - alternating various products of protein origin.
“Consolidation” – so to speak, consolidating what has been accomplished. An important stage that becomes a point on the way to good shape. After this stage, familiar foods are gradually introduced into the diet, which are then used for a specific purpose.

There are practically no contraindications to the Dukan diet. However, before starting any diet, you should consult your doctor. For example, endocrine diseases require special attention to the diet, since the body periodically needs carbohydrates, which are prohibited on a protein diet. Also, during the period of using the diet, you should take an additional vitamin and mineral complex to maintain the body.

In conclusion, it remains to add that Dukan bread can be prepared in the microwave without two types of bran, using one. It all depends on the availability of products in the house, as well as on personal tastes and preferences. You can also use bran from other grains.

In an effort to get an ideal body, cleanse the body and simply establish proper and healthy nutrition, people resort to various types of diets. One of the most popular and effective is the diet of nutritionist Pierre Dukan, which consists of four stages:

Attack is a process of rapid weight loss to create greater motivation.
Alternating pure protein foods and proteins in combination with vegetables.
Consolidation of results.
Stabilization is the consumption of any food with certain restrictions.

The main goal of the diet is not only to achieve optimal body parameters and weight, but also to maintain them throughout the entire period of life. The main element of following the diet is the daily consumption of oat bran, which removes toxins from the intestines and also quickly saturates the body.

What is bread according to Dukan

An excellent option for inclusion in the daily diet is to replace a product known to people for thousands of years - bread. The exclusion of the wheat product beloved by many is necessary, but Dukan bread from the microwave easily solves the problem, because the flour in the product is replaced with bran. Let us note their important beneficial property - reducing the calorie content of the usual diet due to the absorption of undigested food residues and sugar.

Compound

Dukan bran bread consists of the following ingredients:

Oat and wheat bran.
Low-fat kefir or yogurt.
Chicken eggs.
Baking powder (soda slaked with lemon juice).

Benefits of bran

Oat bran itself is represented by the outer layer of the grain; roughly speaking, it is the grain husk from which the flakes are made. Their beneficial properties are due to the composition:

a water-soluble form of glucan that reduces cholesterol in the blood by binding fatty acid residues;
amino acids and vitamins A, C, D, T, K - will strengthen the body in all aspects;
Zeaxanthin and lutein have a positive effect on vision;
antioxidant lycopene - reduces the chance of prostate cancer formation, strengthens the cardiovascular system, accelerates the digestive process, normalizes cholesterol metabolism;
the most important fiber for the gastrointestinal tract, which cleanses negative accumulations of food residues in the intestines, reduces cholesterol levels in the blood, prevents the appearance of gallstones, gives a feeling of satiety, inhibits carbohydrate absorption and much more;
macroelements of minerals – C, Mg, K, Fe, I and others.

We also note that due to the content of solid dietary fiber and fiber, it is recommended to use the product for constipation. Regular consumption of bran for diabetes mellitus evens out the glycemic index. And, of course, the most important factor in using them is that they cause a feeling of fullness and speed up intestinal motility.

Wheat bran is an ideal resource of fiber, vitamins of the most important groups for the body, large amounts of sulfur, phosphorus, copper, zinc, iodine and a number of other useful elements. Their main task is to improve digestion, generally improve and cleanse the gastrointestinal tract. They are often prescribed to reduce the risk of cancer.

Daily consumption of bran strengthens the heart system and blood vessels, lowers cholesterol levels, slows down the absorption of carbohydrates, which inhibits the increase in blood sugar (for diabetics). For men, eating food that includes bran restores and maintains potency (improves blood circulation). However, to maintain the benefits of daily intake of substances and maintain the balance of calcium in the body, you need to limit the maximum consumption of bran to 3 tablespoons.

Recipes for every day

Dukan flatbread

An excellent option for introducing bran into daily use, replacing, for example, pizza crusts, cakes, and sandwich bases, can be Dukan flatbread, the recipe for which is presented below.

5 tbsp. l. oats bran;
one tbsp. l. millet bran;
one tbsp. l. low-fat (zero) kefir or yogurt;
one chicken egg.

Step-by-step instruction:

Beat the egg, add a pinch of salt, kefir/yogurt and bran, mix. We wait 15 minutes for them to swell.
After slightly greasing the frying pan with vegetable oil, heat it up and then wipe off the excess oil with a paper napkin.
Pour the mixture into a frying pan and fry until golden brown on both sides.

It’s very nice not only that the Dukan flatbread for the Attack stage is prepared very quickly, but also that by adding your favorite spices, you can radically change the taste (in your favor), making an ideal sandwich base, for example.

Bread in the microwave

To prepare Dukan bread in the microwave for Attack, you need the following:

4 tbsp. l. oat bran;
two chicken eggs;
2 tbsp. l. “zero” kefir;
1 tsp. baking powder.

Instructions:

Mix all ingredients with a fork (do not use a blender) in a small bowl.
Pour the resulting mixture into a mold (for example, a glass, cup, deep plate).
Place the mold with the mixture in the microwave at maximum power for about 5-7 minutes. Take it out and cool it, bon appetit!

Bread in a slow cooker

This recipe is ideal for both the Dukan system and others.

50 g psh. bran;
100 g oats. bran;
2 chicken eggs;
20 g baking powder;
40 g cottage cheese;
salt to taste.

Instructions:

By grinding we make flour from bran.
Beat the eggs with salt, add all the other ingredients, including the resulting flour.
Cook in a slow cooker for 30 minutes.
Take it out and cool it.

Dukan bread in a slow cooker is ready!

Cooking in the oven (classic recipe)

300 g oats. bran;
300 g wheat;
8 tbsp. l. dry milk;
1 tsp. baking powder;
1 tsp. salt;
two packets of (small) yeast;
1 tbsp. l. yogurt (low-fat);
4 tbsp. l. low-fat cottage cheese;
three chicken eggs;
5 tbsp. l. water.

Instructions:

Dissolve yeast in warm water, add cottage cheese, yogurt and beat.
Mix bran, baking powder, salt and milk separately.
Combine both masses and mix thoroughly.
Pour the resulting mixture onto a baking sheet and bake in the oven for about 8-10 minutes at 200 degrees. Next, reduce the temperature to 130-140 degrees and cook for another 15-20 minutes.

Summarize

Homemade bran bread can easily diversify your diet, and the availability of a variety of tasty and healthy ones will allow you to find the right option just for you. Cook and enjoy. Bon appetit!

Video

In this video you will learn how to make bread that is ideal for the Attack phase of the Dukan Diet.

Bread is an integral item in the daily menu of many people. But during a diet, baking is usually strictly prohibited. Fortunately, thanks to the methods of the famous nutritionist Dukan, even while losing weight, you can enjoy delicious bread without harming your figure.

Moreover, Dukan bread can be prepared in several ways, which eliminates the possibility of satiety with it.

Dukan developed his method based on many experiences, studies and weight loss methods known to mankind. His diet takes into account all the needs of the human body for microelements and nutrients and is a balanced diet that allows you to lose excess weight in a few months.

The point of the Dukan method is to first lose weight, and then maintain your weight in this state for the rest of your life. And this is its main difference from other methods for losing weight.

The diet consists of four stages: Attack, Cruise, Consolidation and Stabilization. The first phase is the toughest and during it you can only eat protein-rich foods. But there is a Dukan baking recipe that can be used even at this stage.

Yeast bread

If we take into account the method of the French nutritionist, then delicious bread during the Attack should be rich in protein.

For this you will need:

wheat (1.5 tbsp) and oat (2 tbsp) bran;
25 grams of soft cottage cheese;
100 ml kefir;
3 tablespoons protein isolate.

The bran should be ground in a coffee grinder, the sweetener tablet and yeast should be dissolved in kefir, and after 10-15 minutes you should add seasonings, bran flour, isolate, salt and baking powder. The resulting mass should crumble. After this, you need to add beaten eggs and cottage cheese. The dough is transferred to a mold, kept in it for about 40 minutes, and then baked for half an hour in the oven at 180 degrees.

Bread without bran

There is a recipe for this food from a nutritionist and without the use of bran.

To bake it you will need:

35 g milk powder;
40 g cottage cheese (preferably soft);
35 grams of corn starch;
5 g baking powder;
salt and egg.

The egg and cottage cheese are mixed, and then the remaining ingredients are added, mixed and left alone for 15-20 minutes. The bread is baked in the form of small flat cakes in the oven, heated to a temperature of 180-200 degrees. By the way, you can add filling to bread without bran by cutting the flatbread lengthwise into two halves.

Cooking with a multicooker

The recipe for bread cooked in a slow cooker is quite simple.

To do this you will need some ingredients:

oat bran (20 g);
half a pack of baking powder;
salt to taste;
two eggs;
150 grams of kefir.

Before preparing a delicious product in a slow cooker, you need to turn the bran into flour using a coffee grinder or blender. Then all other ingredients are mixed until smooth. You need to cook in a slow cooker for 25 minutes, preferably in special silicone molds.

Cooking in the microwave

In addition to the method of cooking in a slow cooker, there is a recipe for bread that is cooked in the microwave. To do this you need to take:

one egg;
2 tbsp. spoons of oat bran;
1 tbsp. a spoonful of wheat bran;
1 liter of curd mass;
half a pack of baking powder.

Traditionally, the bran is ground into flour. Then the remaining ingredients are added and the whole thing is whipped using a mixer. It is better to bake bread in the microwave in a special form. This will give the baked goods an attractive appearance. Cooking in the microwave will take no more than 10 minutes. Eat delicious bread baked in the microwave, preferably when cooled.

Cooking using the oven

There is a simple classic recipe for making bread in the oven.

In this case you will need:

kefir (half a glass);
2 tablespoons oat bran;
baking powder;
1.5 tablespoons of wheat bran;
1 egg;
1 spoon of cottage cheese;
greenery;
salt;
flax seeds;
soda, pepper

Bran flour is mixed with pepper, egg and herbs. Salt is added to taste. Soda diluted in kefir is also added there. Next, the test needs to stand for some time. Then you should put it in a special form and sprinkle with flaxseeds. After this, bake in the oven for 20-30 minutes. This recipe allows you to make delicious and healthy bread.

Cooking in a bread machine

The recipe for this delicacy in a bread machine involves using the same ingredients as preparing it in a slow cooker. Only sweetener and yeast are added, and instead of kefir, milk is added.

At the bottom of the bread machine, you should first put the components that are in dry form (yeast, sweetener tablet, bran, salt). Then milk and egg are added. All this is mixed using a special bread machine option and cooked for 2 hours. The bread turns out very aromatic, and to somehow diversify the taste, you can add various seasonings.

All of the above cooking methods make it clear that Dukan bread is a satisfying and, most importantly, healthy product. Due to the fact that a sweetener is added, this bread can easily replace your favorite buns during a diet. And the use of bran in it makes its taste special. The Dukan technique has long gained its popularity, which means it works. Therefore, bread according to his recipes is worth trying for those who are watching their figure.

Delicious, delicious Dukan bread! Soft and fragrant!

Ingredients

for test:

4 tbsp. oat bran

grind into flour

2 tbsp. wheat bran

grind into flour

50 ml. low-fat kefir

60 g soft low-fat cottage cheese

11 g dry yeast

0.5 tsp baking powder

1 table sahzama

salt, spices to taste

Nutritional value per 100 g:

157.3 Kcal

12.6 Proteins

7.9 Fats

9.3 Carbohydrates

Bread according to Dukan

Preparation

First, mix all the dry ingredients. We grind the bran into flour, but you don’t have to do this - it won’t affect the taste. Now mix in all the other ingredients. And leave for 30-40 minutes in a warm place so that the yeast begins its work

Now pour it into the mold (I only use silicone ones)

I make it in a large square pie pan to make sandwich bread. You can also bake individual buns.
Place in the oven for 20 minutes at a temperature of 200 C. Then reduce the temperature to 160 degrees and leave in the oven for another 10 minutes.

Check readiness with a wooden stick.
And it turns out so beautiful! Bread according to Dukan Can be cut into individual sandwich buns.

You can also make burgers with any filling - beef patties, chicken, turkey, fish, etc.
A flight of fancy is guaranteed to you!

BON APPETIT!

And to quickly create a gallery of your masterpieces for this recipe:

ATTACK A PHOTO IN THE COMMENT!

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