Dukan Diet Recipe: Tomato Tuna Soufflé

This recipe makes a great light lunch or brunch at the weekend and as it is a pure protein recipe suitable for all days and all phases of the Dukan Diet that doesn’t cost the earth it is one worth perfecting assuming you like tuna, tomato and soufflés.  You can tinker with the ingredients say by changing the tuna for finely diced chicken breast or adding in some finely diced cooked vegetables if you are on a PV day but if you don’t like soufflés all is lost and there is no point you reading the rest of this post!!



Tomato Tuna Soufflé

Ingredients (Serves 2)

  • A tin of very well drained tuna flakes – in spring water or brine depending on whether you are watching your salt intake
  • 2 teaspoons of tomato paste/purée
  • 4 finely sliced scallions/ spring onions
  • 4 whole eggs
  • 3 rounded tablespoons of fat free fromage frais or fat free ricotta cheese
  • 1 teaspoon of olive oil/rapeseed oil to grease dishes
Method
  1. Separate the eggs and putting the egg whites into a large bowl and the yolks into another large bowl.
  2. Whisk the egg whites until stiff
  3. Put the tomato paste/ puree, fromage frais or ricotta cheese and scallions/ spring onions into the bowl with the egg yolk and mix well.
  4. Stir in the well drained tuna flakes.
  5. Then fold the egg white slowly into this mixture taking care to keep as much air in the mixture as possible.
  6. Pour into oiled souffle dish or dishes
  7. Bake in a preheated oven for about 35 to 40 minutes at 150 ° C , 300°F or Gas Mark 2.  Using small dishes will reduce the cooking time needed.

 

6 Responses to “Dukan Diet Recipe: Tomato Tuna Soufflé”

  • Kathy on November 22, 2012

    Hi, would like to try this but “a tin” means a 7 oz. can? Thanks.

    • Amber on November 22, 2012

      Hi Kathy

      Yes a can/tin would be 185g or 7oz.

      Kind regards

      Amber:)

      • Kathy on November 26, 2012

        OK I just tried these right now — my first ever try at making souffles and they turned out PERFECT! really light and poofy and the seasoning was just to my taste. Thanks Amber!!

        Also, here’s a very helpful video for anyone else who’s never made a souffle before, it will erase all doubts you have!

        http://markbittman.com/the-minimalist-zucchini-souffle

        • Amber on November 26, 2012

          Hi Kathy

          A lot of people are afraid to cook souffles so I’m glad you were up for the challenge. I’m also very pleased that your first attempt worked out so well as I wouldn’t want to be responsible for you never baking another one!

          The video is very good and I love the word poofier, it describes a good souffle perfectly.

          Best wishes

          Amber:)

  • Pooch on October 13, 2012

    Can salmon (no skin) fresh, smoked or tinned be used to replace the tuna?

    • Amber on October 13, 2012

      Hi Pouch

      Switching to salmon would be fine it would of course make the dish more expensive.

      Kind regards

      Amber:)

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