Dukan Diet Attack Phase Recipe – Tandoori Chicken Fillets

I’ve read some posts and articles on the Internet which advise that food on the Dukan Diet is bland and boring. I find it very difficult to understand why this would need to be the case when there are so many different herbs and spices that you are allowed to use freely in your cooking.


Perhaps I’m lucky because I like almost all of the 72 foods that you can eat in the Attack Phase of the Dukan Diet. When you add in the many different ways in which you can cook and flavor these foods, bland and boring are not words which describe my diet.

One of the easiest ways to spice up your menu is by using curry spices and the particular recipe I’m going to share with you now can be used to make Tandoori Kebabs or Tandoori Goujons and all of these can be baked in the oven, grilled or barbecued.  They all also taste great either hot or cold.

Tandoori Chicken Fillets (2 servings)

Ingredients

  • 2 Skinless Chicken Breast Fillets
  • 2 tablespoons Tandoori Masala Spice Mix
  • 2 tablespoons Zero fat Yogurt
  • Juice from one Lemon
  • 1 Green Chilli
  • 1 Garlic Clove
  • 1cm piece Peeled Ginger

Method

  1. Finely dice the chilli, ginger and garlic glove and place in pestle and mortar with the masals spice mix and  lemon juice.
  2. Grind to a smooth paste.
  3. Place yogurt in a bowl and stir in the paste to complete the marinade.
  4. Score each breast 2 or 3 times to help it absorb the flavors ( or cut chicken breast into goujons or cubes).
  5. Place the chicken in the bowl and cover well with the marinade.
  6. Put cling film over the bowl and place in the refrigerator overnight.
  7. Bake, grill or barbecue making sure that the meat is thoroughly cooked.
  8. Serve with a little zero fat yogurt.

 

22 Responses to “Dukan Diet Attack Phase Recipe – Tandoori Chicken Fillets”

  • Phil on February 22, 2017

    Hi Amber,

    I’m trying to find some dry seasonings and mixed spices from UK supermarkets to add to no fat yoghurt to make sauces for chicken, but they all seem to contain 50% carbs and 4% fat per 100g. Are these allowed? Thanks

    • Amber on February 22, 2017

      Hi Phil

      Some seasonings such as curry powder do contain carbs. However provide they only contain seasonings you are fine to use these. For example Sainsburys Medium Curry contains just Coriander Seeds, Turmeric, Ginger, Cumin Seeds, Cayenne Pepper, Salt, Garlic Granules, Pimento, Black Pepper, Fenugreekbut has 1.9 carbs per tablespoon.

      Kind regards

      Amber:)

  • Marlene on August 5, 2015

    what exactly is considered a chicken fillet? How many ounces raw? Thanks!

    • Amber on August 6, 2015

      HI Marlene

      You don’t need to worry about the weight – just use average size fillets.

      Best wishes

      Amber:)

  • Alicia on February 19, 2015

    Hi Amber
    Thanks for this recipe. It is by far the best Dukan recipe ive had. Ive done ir with salmon too and it’s just delicious. Feels like a luxury on a PP day. I’m now going to try more of your recipes 😉

    • Amber on February 20, 2015

      Hi Alicia

      I’m so pleased you enjoyed the recipe.

      Best wishes

      Amber:)

  • Bri on June 23, 2014

    Oh good. We are just starting and were going to have the chicken coated in oatbran. But this way it should be tastier and save our allowance of oatbran. Trying it tonight.

    • Bri on June 23, 2014

      I meant to ask. Have you got the totals for carbs, fat, protein for this please?

      • Amber on June 23, 2014

        Hi Bri

        Sorry no.

        A:)

        • Bri on June 24, 2014

          Never mind. We have looked at it and just a carb or two in the curry powder negligable fat. We had it last night it was great. We made up a double portion and we have got it again tonight as we are on 2 days Attack.
          Bri

  • Fiona on October 13, 2013

    Thankyou Amber for your information as it’s easy to understand..I am in Australia and finding it hard to obtain different ingredients..Do you know of a aussie site like yours..thankyou again and to everybodies posts they are all very helpful..

  • Lisa on September 30, 2013

    Hi Amber, in the book it states that Fat Free yogurt is okay. I can’t find sugar free fat free flavored yogurt. Is the light yogurt okay, or will it throw things off?

    Also, I’m so glad I found your web page. I’m sure this is going to be helpful to me. I’m having a hard time with variety.

    Thanks, Lisa

    • Amber on October 1, 2013

      Hi Lisa

      Dr Dukan changed the rules regarding yogurts earlier this year, presumably because it was so difficult trying to find the right type to eat. Rather than look for ones which have no added sugar you now have guidelines of carbs and fat content. To be suitable a yogurt should be 2% fat content or less and 7% carb content or less. THese new rules let in quite a few diet yogurts that had previously been excluded due the the small amounts of added sugar they contain. http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/

      Best wishes

      Amber:)

  • Oddhome on August 25, 2013

    Yes you can use up to 2 tblspns of lemon juice per meal when cooking or for seasoning. It’s not as if you’re drinking lemonade. I’ve lost over 30 lbs on the Dukan Diet and I used both lime and lemon juice for seasoning. Amber, you are doing a great job with this website and I am very grateful.

    • Amber on August 26, 2013

      Hi Oddhome

      Thanks for the confirmation about the lemon juice and congratulations on your weight loss. I’m very pleased that my website has been helpful to you along the way.

      Best wishes

      Amber:)

  • LouAnn on April 16, 2012

    Are green chilli’s allowed in the attack phase? Are they not a vegetable?

    Thanks.

    • Amber on April 16, 2012

      Hi LouAnn

      You can use small amounts of chilli peppers as a seasoning in food, in the same way you can add ginger to a dish. You aren’t allowed to have them as a vegetable accompaniment to a meal.

      Best wishes

      Amber:)

  • Nancy on February 27, 2012

    Amber, are you for real? Sorry, but I can’t believe how wonderful this site is and it is full of so much information that is so helpful. Thank you so very much! I am going to try this out tonight. Nancy

    • Amber on February 27, 2012

      Hi Nancy

      I hope you enjoy your meal!

      Best wishes

      Amber:)

  • Nick on February 19, 2012

    Lemon juice in the attack phase of Dujan diet? Don’t think so!

    • Amber on February 19, 2012

      Hi Nick

      I’m not sure where you are getting your information from but lemon juice is allowed to cook fish or chicken.

      Poulet au Citron on page 178 of the UK Dukan Diet book uses the zest and juice of 2 lemons for two servings and this is a recipe in the section headed Poultry Recipes for the Attack Phase. The book also has a very similar recipe to this one in the same section Escalopes de Poulet Tandoori which uses lemon juice.

      Page 72 of the same book states “Lemons can be used to flavour fish or seafood but cannot be consumed as lemon juice…”

      Kind regards

      Amber:)

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