6 eggs
120g cocoa powder
60 g skimmed milk powder
150g quark
250ml luke warm water
120g oatbran
45g wheatbran
22g baking powder
15g splenda
Method:
Layer it all into your mixer and beat! (If you don't have a mixer, a blender will do! Just use a spatula intermitently to aid thorough mixing.)
Put into 2 loaf tins and place into pre-heated 200 degree oven. after 15 minutes, reduce to 175 degrees and bake for a further 20 minutes.
Let cool and slice each loaf into 8 (16 slices in total.)
Now for the nutritional facts based on the raw materials:
Component | carbs | protein | fibre | fat | Sat fat | salt |
120g oat bran | 58.44 | 17.76 | 18.24 | 11.64 | 1.92 | 0 |
45g wheat bran | 9.765 | 5.85 | 20.61 | 1.755 | 0.315 | 0 |
22g baking powder | 5.5 | 0 | 0 | 0 | 0 | 0 |
250 ml luke warm water | 0 | 0 | 0 | 0 | 0 | 0 |
60g skimmed milk powder | 31.74 | 21.66 | 0 | 0.36 | 0.24 | 0.36 |
6 eggs | 1.8 | 28.2 | 0 | 22.2 | 6.6 | 0 |
150g Sainsbury’s Quark | 7.65 | 19.95 | 0 | 0.3 | 0.3 | 0.15 |
120g cocoa powder | 15.96 | 26.4 | 32.4 | 25.2 | 15.12 | 0 |
15g Splenda | 6.25 | 0 | 0 | 0 | 0 | 0 |
total | 137.105 | 119.82 | 71.25 | 61.455 | 24.495 | 0.51 |
So per 1/16 = 8.57g carbs
7.5g protein
4.45g of fibre
3.84g fat of which 1.53g sat fat
0.03g salt
Yep, I think that is quite 'Dukan'!
Going by carb allowances based on Dukan bread of 30g carbs in attack, 45g carbs in cruise and 58- 60g in consolidation, You can have as much as 3.5 slices a day in attack, 5 slices in cruise and 7 slices in consolidation. So why not cut it up into squares and when others are having those Quality Street/ Celebrations/ Heroes or Roses, dig in to your own chocolate treat....or when others are having Christmas cake or pudding, pour on some vanila low fat yoghurt and give yourself a Dukan friendly pudding!!!
Sounds delicious - can't wait to try this out! Cheers Ros
ReplyDeleteyum yum!nice! very dukan! :-)
ReplyDeleteThis sounds fantastic! I will wait till I'm off Attack 2.0 before I make it ;)
ReplyDeleteThanks Lauren. It is! I hope you enjoy it when you do make it. This actually is a very popular post. It gets its most hits on Saturdays, but no one leaves comments about how all it turned out or improvements that they may have thought up. I'm always so curious when I see the hits. Perhaps your comment is going to start others off. Have a good dukan day
ReplyDelete3.5 slices per day in Attack?! Right, I'm on it!!! Lol. Looks absolutely delish - loving it. Can't wait to try it! Hopefully the high fibre content will help my...umm...regularity! Don't you find that to be a problem on the Dukan diet..? Do you have any recipes to help sort that out?
ReplyDeleteI've just started my own blog on the Dukan diet and would love to have some support from a fellow Dukan-er, if you have the time!
http://theexperimentaldieter.blogspot.co.uk/
Evelyn
I am so sorry for my absence, Evelyn. I will check out your blog now.
ReplyDeleteI am back! I will stick to this for 3 months then consolidate .
I must get on top of life's challenges and take the driving seat, rather than being a passenger.
I hope the wheatbran with oatbran helped.
I will know when I read yours.
Good luck.
Just checked Evelyn. You didn't have room for comments.
ReplyDeleteI hope you found something that worked/ works for you.
I have come to the conclusion that this is for me! I know it works and I will use it.
Wish me luck.