Dukan Diet Attack Phase – Recipes and Tips #6

In the Attack Phase of the Dukan Diet it can be very difficult to find suitable snacks that you can eat while you are away from home so my #6 Dukan Diet tip is Take a Snack with You. It is surprising how much less hungry you are when you know you have something you can eat in your bag or briefcase. It is also sensible to plan trips out to the supermarket after you’ve just eaten, as this helps reduces the temptation to buy something you shouldn’t! I also carry a small spoon in my bag so that I know that I have the option to buy a zero fat yogurt if I should ever be away from home without a snack.  If you know that you are going to be away from home you can use a Tupperware container to take almost any snack you like.


While you are on a diet it is important that you don’t feel restricted and that you enjoy your food. For me this means ensuring that I can indulge my sweet tooth and my love of chocolate so my #6 Dukan Diet recipe is Low Carb Chocoholics Custard. Reduced fat, no sugar added cocoa powder is a tolerated food which is not added until the Cruise phase, but I know that some official Attack Phase recipes do use this cocoa powder. Therefore you might want not to use cocoa powder until you are in the Cruise Phase. It will really depend on how much you are missing your chocolate. You could of course make Low Carb Coffee Custard instead by replacing the cocoa powder with a teaspoon of coffee.

Ingredients (for two servings)

  • 250ml skim/zero fat milk
  • 2 eggs
  • 4 teaspoons of reduced fat, no sugar added cocoa powder
  • sweetener
  • 2 small sprigs of mint to garnish

Method

  1. Place the milk and cocoa powder in a small saucepan and bring to the boil.
  2. Beat the eggs in a bowl.
  3. Slowly mix in the hot milk and then return the liquid to the saucepan.
  4. Cook over a medium heat stirring continuously until the mixture thickens.
  5. Add sweetener to taste.
  6. Allow to cool slightly before pouring into two wine glasses.
  7. Chill thoroughly in the refrigerator.
  8. Garnish with sprig of mint just before serving.

17 Responses to “Dukan Diet Attack Phase – Recipes and Tips #6”

  • Remy on November 5, 2016

    Hi
    I tried making this custard but it formed huge lumps and ended up like a watery scrambled egg. I added a bit of milk to the bowl first, whisked and then added the entire mixture to the egg, whisking constantly.

    • Amber on November 12, 2016

      Hi Remy

      It is important to follow the steps given to get the best results.

      Best wishes

      Amber:)

  • Fanony on August 11, 2015

    Can anyone tell me how long I should leave them in the fridge for? Many thanks

    • Amber on August 16, 2015

      Hi Fanony

      I’d say about 30 to 45 minutes but it would depend on how cool they were before you put them in.

      Best wishes

      Amber:)

  • Georgina on January 16, 2015

    Hello,

    I want to try to make this but without the chocolate – what other substitutes can i make? I could use vanilla essence but then it’s too runny I think? What could you suggest please?

    Thank you

    Georgina

    • Amber on January 17, 2015

      Hi Georgina

      If the vanilla essence is making it too runny use a little less milk. You can buy flavorings from your supermarket or store and Dr Dukan does make his own but these are quite expensive. I quite like using coffee or cinnamon.

      Best wishes

      Amber:)

  • Maria on November 26, 2014

    Found the following yogurt can you advise if this is ok to take please?

    name = La Yogurt 170g

    0% fat
    Calories = 90
    Cholesterol = 5mg
    Sodium = 85mg
    Potassium = 220mg
    Total carbohydrate = 15g
    Sugars = 12g

    Thanks

    Maria

    • Amber on November 26, 2014

      Hi Maria

      This yogurt is too high in carbs – it works out at 8.8% well above the 7% limit.

      Sorry

      A:)

  • ann cheptumo on February 15, 2014

    can i use soya milk instead of low fat milk?

    • Amber on February 15, 2014

      Hi Ann

      Yes, soya milk is an acceptable substitute for dairy milk but be careful with the amount used. The dukan coaches recommend a daily limit of 1 kg for dairy and 700 g for soya “dairy”.

      Kind regards

      Amber:)

  • Dana on November 19, 2013

    Hi amber..
    Can you suggest a cocoa powder that I can use? I live in jordan and it’s not easy to find it.

  • Tresna on February 23, 2013

    I found this realy great but i did curdel but i used a stick beater which smoothe and fluffed it allup as well making it lighter and go further. Also I very little sugar if any. this is wonderful thaks very much

    • Amber on February 24, 2013

      You’re very welcome!

      Amber:)

  • Bea on October 2, 2011

    Probably! I’ll have another go and try not to be so impatient next time! 😉

  • Bea on September 29, 2011

    I tried this recipe to relieve the monotony of sugar free jelly (nice but beginning to get boring). But unfortunately the egg curdled badly and it tastes like chocolate cream cheese! I’ve got to find a fool proof pudding!

    • Amber on September 30, 2011

      Hi Bea

      Did you add the milk in one go?

      Amber:)

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