Pork Roast with Roasted Brussels Sprouts

This was a fly by the seat of my pants type of meal, that worked out great. So great my super picky husband even ate the brussels sprouts.
The spice mix used on the roast is easy if you have it on hand, but can take some time if you don't. If you want to use the same rub you may want to make it the day before.
There are a number of elements within the meal that worked well together, but I think the brussels sprouts would be great with any other meat as well. Now for the good stuff.

Pork Roast
Ingredients:
Pork Roast large enough to accommodate your needs.
4 Cups Low-Sodium Vegetable Broth
2-3 TBSP Toasted Spice Rub (At Home with Michael Chiarello: Easy Entertaining)
    *Spice Rub recipe is at the bottom of the post*
Procedure:
Place prepared roast in your crock pot, add broth and spices. Stir to incorporate the spices as much as possible. Cook on low for at least a few hours, mine cooked for 6 and was perfect.


Roasted Brussels Sprouts with Dijon Sauce 
(Adapted from this recipe)
Ingredients:
2 lbs brussels sprouts - stems cut off, and halved
1 TBSP Pepper
1 TBSP Olive oil to coat pan, or cooking spray


Sauce:
1/2 Cup White Wine
1 Cup Low-Sodium Vegetable Broth
1 Shallot, or 1 TBSP dried onions (optional)
3 TBSP Cream Cheese - Fat Free or Neufchtel
1 TBSP Dijon Mustard


Procedure:

1. Turn oven to 400F. 
2. Prepare brussels sprouts by removing the stems and cutting in half. Place on prepared baking sheet.
3. Once oven is heated completely add the sprouts, cooking for 35-40 minutes.
4. When the sprouts have roughly ten minutes remaining add the sauce ingredients to a saucepan and bring to a low boil. Stir frequently until the sauce begins to thicken slightly. Remove from heat as soon as the sprouts are ready.

To Serve:
Plate the sprouts and pork on a plate, adding the dijon sauce to both if desired. Enjoy!

Toasted Spice Rub

1/4 Cup fennel seeds

1 TBSP coriander seeds

1 TBSP black peppercorns

1 1/2 tsp red pepper flakes

1/4 cup California chili powder

2 TBSP finely ground sea salt

2 TBSP ground cinnamon

1. Have all ingredients measured and available prior to starting the next step.
2. In a skillet heat the fennel, coriander and peppercorns over medium/low heat. Stir the seeds frequently to ensure they are toasted on all sides evenly. 
3. As soon as the fennel seeds start to turn a light brown TURN ON YOUR EXHAUST FAN, remove your pan from the heat and add the red pepper flakes. Stir to combine with the other spices ALWAYS UNDER YOUR EXHAUST FAN.
4. Remove the spices from the pan and place on a plate to cool.
5. Once your spices have completely cooled use a spice mill or coffee grinder to combine the toasted and non-toasted ingredients. If you use your coffee grinder for spices it may not be great for coffee anymore, so it may be best to have a cheap one just for spices. 
6. Store for up to 4 months in a well sealed container that is out of the light, or in the freezer for up to 1 year.

Stroganoff

 This is one of the meals that I fall back to quite frequently around our house. I have made a few alterations to keep it within the Dukan rules, but have really enjoyed the end result. If you are in phase two consider layering the stroganoff over a layer of green beans instead of noodles. This can be eaten in phase one if you omit the mushrooms and green beans.

Ingredients:

Phases 1(if you leave out the veggies) & 2

1 lb meat - ground beef or turkey, or chunks of beef, chicken or turkey

1 ½ TBSP pepper blend, or to taste

¼ cup dried onions

1 TBSP dried garlic pieces, ½ TBSP garlic powder

2 cups skim milk

8 oz cream cheese – Fat Free or Neufchatel

1-3 cups sliced mushrooms

Procedure:

1- Brown meat. Without removing any fat (which should be minimal) add the garlic, onions and pepper blend. You can add the mushrooms now as well, or wait until the sauce has thickened to keep them firm. Allow to simmer while you prepare milk and cream cheese.

Phases 3 & 4

2- Add milk and cream cheese to the meat mixture. Stir occasionally to incorporate all ingredients.

3- Add mushrooms, if you haven't already, continue to cook at a very low simmer until the mushrooms achieve desired firmness.

 

*If you are at a stage that allows beans this dish is really good with white beans added into the meat mixture.

 

Mint Creme Oreo

I LOVE Mint Creme Oreos, and have a very hard time when my husband snacks on them. I created this to help myself through the temptations. The fudge portion is very good on its own as well. This is a very rich dessert without all of the guilt.

Ingredients:

Fudge-

8 oz Cream Cheese - Fat Free or Neufchatel

15 oz Ricotta Cheese - Low Fat

6 TBSP Stevia, or to taste

1/2 Cup Dark Cocoa Powder

Mint Creme-

8 oz Cream Cheese - Fat Free or Neufchatel

1 tsp Peppermint Extract

1/2 tsp Vanilla Extract

5 TBSP Stevia, or to taste

Green food coloring if desired

Instructions are straight forward. Combine all of the fudge ingredients in a bowl, and all the mint ingredients in a separate bowl. I used a food scoop to place one layer of fudge, a layer of mint, and a final layer of fudge in a 4 oz jar. The jars can be purchased here, and the lids here.

Lemon Cream Cheese

I was craving something with a citrus kick, but still a bit sweet. I have done the same thing with an orange flavoring as well. This is what I came up with. Enjoy!

Lemon Cream Cheese
8 oz Cream Cheese - Fat Free or Neufchatel (1/3 less fat cream cheese)
1/4 tsp Vanilla Extract
1/2 tsp Lemon Flavoring (I use Simply Organic)
Sweetener to taste (I used ~ 2 TBSP of Stevia)
Food Coloring (I didn't add this, but it could be fun)

This is a blog...

This is a blog that will showcase all of the recipes that I have eaten, and are approved according to the principles outlined in the Dukan Diet. The Dukan Diet was designed by Dr. Pierre Dukan.

I am in no way connected to him, nor are my recipes actually approved by him directly.

My recipes, and the recipes provided by others, follow the diet restrictions that are detailed in The Dukan Diet book. If you are interested in this diet further please pick up a copy and see what it can do for you.

As of this writing I have successfully removed 50 pounds and have moved on to phase 3. It works!