Oven Baked Dukan Bread (Oat bran: 6 servings on Attack; 4 servings on Cruise and 3 servings on Consolidation)
9tbs or 140g oat bran, 9tbs or 45g wheat bran, 2x 7g sachets of Sainsbury’s yeast 18 tbsp skimmed milk 10 tbsp skimmed milk powder 5 eggs 150g Sainsbury’s Quark 2tbsp low fat plain yoghurt 1 loaf baking tin I loaf tin greaseproof liner
Mix yeast and luke warm skimmed milk. Put all ingredients in mixer/ blender (start with liquids first). Mix thoroughly. You may need to use a spatula from time to time to ensure all ingredients are in the mix.
Bake in oven for 10 mins at 200F then reduce to 180 for 30 min. After 5 minutes cooling, remove from tin and leave to cool on a wire rack (in the greaseproof case)
Nutritional Information for the bread (going by components)
Component: carbs-protein-fibre-fat-Sat fat-salt 140g oat bran: 68.18g-20.72g-21.28g-13.58g-2.24g-trace total: 174.299g-134.46g-41.89g-37.13g-8.908g-1.384g per serving on Attack: 29.04983-22.41-6.981667-6.188333-1.484667-0.230667 Per serving on Cruise: 43.57475-33.615-10.4725-9.2825-2.227-0.346 Per serving on Consolidation: 58.09967-44.82-13.96333-12.37667-2.969333-0.461333
It gives 12 thick slices so 2 slices on attack: I slice = ¾ tbsp oat bran; 3 slices on cruise : I slice = 2/3 tbsp oat bran and 4 slices on consolidation: I slice =3/4 tbsp of oat bran.
You can make open sandwiches with quark as a spread then smoked salmon/ mackerel, a lettuce leaf on PV days. It is versatile. It may also be enjoyed with healthy toppings such as laughing cow cheese and ham or cottage cheese and cucumber.
Here is another bread recipe, I tried it yesterday and it is pretty good although it's a bit salty for my taste http://proteinweightlossdiet.net/dukan-bread/
Oven Baked Dukan Bread (Oat bran: 6 servings on Attack; 4 servings on Cruise and 3 servings on Consolidation)
ReplyDelete9tbs or 140g oat bran,
9tbs or 45g wheat bran,
2x 7g sachets of Sainsbury’s yeast
18 tbsp skimmed milk
10 tbsp skimmed milk powder
5 eggs
150g Sainsbury’s Quark
2tbsp low fat plain yoghurt
1 loaf baking tin
I loaf tin greaseproof liner
Mix yeast and luke warm skimmed milk. Put all ingredients in mixer/ blender (start with liquids first). Mix thoroughly. You may need to use a spatula from time to time to ensure all ingredients are in the mix.
Bake in oven for 10 mins at 200F then reduce to 180 for 30 min.
After 5 minutes cooling, remove from tin and leave to cool on a wire rack (in the greaseproof case)
Nutritional Information for the bread (going by components)
Component: carbs-protein-fibre-fat-Sat fat-salt
140g oat bran: 68.18g-20.72g-21.28g-13.58g-2.24g-trace
total: 174.299g-134.46g-41.89g-37.13g-8.908g-1.384g
per serving on Attack: 29.04983-22.41-6.981667-6.188333-1.484667-0.230667
Per serving on Cruise: 43.57475-33.615-10.4725-9.2825-2.227-0.346
Per serving on Consolidation: 58.09967-44.82-13.96333-12.37667-2.969333-0.461333
It gives 12 thick slices so 2 slices on attack: I slice = ¾ tbsp oat bran; 3 slices on cruise : I slice = 2/3 tbsp oat bran and 4 slices on consolidation: I slice =3/4 tbsp of oat bran.
You can make open sandwiches with quark as a spread then smoked salmon/ mackerel, a lettuce leaf on PV days.
It is versatile. It may also be enjoyed with healthy toppings such as laughing cow cheese and ham or cottage cheese and cucumber.
Here is another bread recipe, I tried it yesterday and it is pretty good although it's a bit salty for my taste
ReplyDeletehttp://proteinweightlossdiet.net/dukan-bread/