8 DeliciousShiratakiRecipes

Shirataki RecipesDukan

Have you ever wished pasta wasn’t packed with carbohydrates? If the answer is yes, then it’s time you try Shirataki Noodles! No calories and unlimited in all phases of the Dukan Diet, these noodles make a great side dish or main meal.

Weight Loss Made Easy with Shirataki Noodles!

Also try our Marinara Saucewith Shirataki Noodles

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What is KonjacKonjac and Weight Loss

Health Benefits of Konjac

How to Use Shirataki Products

Recipes

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8Shirataki MatchaBubble Tea

Turkey withShirataki Noodles

Dukan Parsley Tabbouleh Spring Herb & VegetableShirataki Noodles

Chicken SausageJambalaya with Shrimp Shrimp Shirataki Diablo

Chicken Pad Thai Shirataki Noodles withCilantro Pumpkin Pesto

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What is Konjac?Imagine a plant-based product that can absorb more than 200 times its weight in water, forming a thick, glob of gel. Just think--that gel-like substance might very well help lower cholesterol and blood sugar, keep your digestive system running smoothly – and may even help you lose weight.

Konjac is derived from the root of the elephant yam (Amorphophallus konjac) and is also known as glucomannan, a soluble dietary fiber that’s been a long term staple in Japan, China, Korea and Southeast Asia.

Glucomannan has many culinary uses such as an ingredient in traditional foods such as noodles, tofu, and more recently in heat-stabilized gelled food products. You can also find it added to some foods as an emulsifier and thickener. Dukan Diet offers a variety of products made from glucomannan such as Shirataki Noodles, Spinach Fettuccine Shirataki Noodles and Shirataki Rice. These products are very low in calories and carbohydrates —two of the major factors that contribute to unwanted weight gain. You can enjoy them in all four phases of the diet in unlimited amounts!

Glucomannan is even on Dr. Mehmet Oz’s radar – the TV doctor has called this supplement a powerful appetite suppressant, “nature’s skinny sponge,” and an impressive weight loss remedy.

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Konjac and Weight Loss

Studies show dieters who consumed a glucomannan-based product such as Shirataki noodles or rice lost more weight as fat instead of losing muscle mass, experience an overall improvement in lipid status and find it easier to follow a diet.

Because of their glucomannan content, Shirataki noodles have become a favorite food of dieters not only in Japan but also all over the world.

Glucomannan plays an active role in weight loss and is the fiber component in our Shirataki products. Essentially, this fiber helps to slow digestion and prolongs the sensation of fullness (helps to suppress your appetite)—this is an essential part of any weight loss program. Replacing one meal per day with our noodles or rice will significantly raise your needed fiber consumption and dramatically lower your total caloric intake.

Glucomannan is even on Dr. Mehmet Oz’s radar – the TV doctor has called this supplement a powerful appetite suppressant, “nature’s skinny sponge,” and an impressive weight loss remedy.

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Health Benefits of Konjac• Researchers have shown that glucomannan is an effective way to stay regular and treat constipation in both adults and children. That’s because glucomannan absorbs water in the stomach and intestines, forming a bulky fiber mass that passes through the colon more easily and with less pressure, which helps prevent constipation.

• Just as glucomannan absorbs water in the digestive tract, it also absorbs glucose (sugar) and cholesterol, speeding their elimination from the body. So it makes sense that glucomannan would have beneficial effects on blood sugar and cholesterol levels.

• Glucomannan has been shown to help reduce low-density lipoprotein (LDL) cholesterol and triglycerides.

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Nutritionist Tip:Marinating Shirataki noodles in a sauce (e.g. tomato based sauce) overnight will soften them, giving you more of a pasta like texture. Nutritionist Tip:

You can sprinkle nutritional yeast to make a cheesy pasta dish with your Shirataki noodles or use on Shirataki rice for a risotto like dish! Nutritional yeast is allowed starting in the Attack phase.

How to use Shirataki ProductsWhen opening a bag of the Shirataki noodles or rice, it may smell a bit fishy, so it is important to know how to prepare them:

1. Drain the package.

2. Rinse thoroughly in a strainer for 1 minute and pat dry with paper towel.

3. You can microwave them for 1-2 minutes or boil them for 5 minutes—please note this step is not necessary unless you are sensitive to smells.

4. Use them as you would regular cooked noodles (stir-fry, soup, or mix with a sauce of your choice).

Shirataki noodles and rice do not have much flavor by themselves, but they will soak up any sauce or spice that you combine with them. You can use our noodles in any recipe calling for regular spaghetti or fettuccine type noodles.

• Researchers have shown that glucomannan is an effective way to stay regular and treat constipation in both adults and children. That’s because glucomannan absorbs water in the stomach and intestines, forming a bulky fiber mass that passes through the colon more easily and with less pressure, which helps prevent constipation.

• Just as glucomannan absorbs water in the digestive tract, it also absorbs glucose (sugar) and cholesterol, speeding their elimination from the body. So it makes sense that glucomannan would have beneficial effects on blood sugar and cholesterol levels.

• Glucomannan has been shown to help reduce low-density lipoprotein (LDL) cholesterol and triglycerides.

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Shirataki Matcha Bubble Tea

Ingredients:1 teaspoon Matcha green tea powder8 ounce hot water½ cup fat-free milk, warmed1 package Shirataki rice1 tablespoon Goji berries (tolerated--add 2 tablespoons in Cruise and Consolidation)Stevia, to tasteIce cubes

Preparation:1. Prepare Shirataki rice according to package instructions.2. Pour in the hot water to dissolve the Matcha powder and let sit for 5 minutes to cool.3. Add milk and stir.4. Mix in the Shirataki rice, Goji berries, and ice and enjoy.

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Prep Time: 5 minutes | Cook Time: 2 minutes | Servings: 1

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Nutritionist Tip: Add veggies to dish to make a PV meal.

Turkey with Shirataki Noodles

Ingredients:3 packages Dukan Diet Shirataki noodles1 lb. ground lean turkey breast2 Tbsp. cumin1 Tbsp. coriander1 Tbsp. fennel seeds¼ Tsp. black pepper¼ cup green onion, chopped (optional)

Preparation:1. Sauté ground turkey in a frying pan adding the cumin, coriander, fennel and black pepper for 5 minutes.

2. Rinse noodles according to instructions on package, then drain and add to skillet and cook for another 5 minutes or until turkey is fully cooked.

3. Toss together and serve (garnish with green onion if using).

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Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 2 - 3

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Attack

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Dukan Parsley Tabbouleh

Ingredients:1 package Dukan Diet Shirataki rice1/4 cup lemon juice1 tbsp. extra-virgin olive oil (tolerated)1/2 tsp. minced garlicFreshly ground pepper, to taste2 cups finely chopped flat-leaf parsley1/4 cup chopped fresh mint2 tomatoes, diced1 small cucumber, peeled, seeded and diced4 scallions, thinly sliced

Preparation:1. Prepare Shirataki Rice according to package instructions and set aside in a bowl.2. Combine lemon juice, olive oil, garlic and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the Shirataki Rice. Add the dressing and toss. Serve at room temperature or chill for at least 1 hour to serve cold.

Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 1

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2Cruise

Nutritionist Tip:You can substitute any allowed protein in any dish—try some chicken or grass-fed ground beef in this recipe!

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Ingredients:1 cup cooked or uncooked thawed shrimp½ cup peas½ cup organic corn1 tsp. oregano1 tsp. basil1 tsp. red pepper flakes½ teaspoon chipotle powder1 clove garlic, mincedHimalayan sea salt/pepper to taste1 teaspoon of olive oil or grapeseed oil (tolerated)1/3 cup Dukan Diet marinara sauce1 package Dukan Diet Shirataki noodles

Optional: Garnish with fresh cilantro

Preparation:1. Add olive oil and garlic to pan over medium heat. 2. Add shrimp and cook until slightly pink. 3. Add the peas, corn, herbs, spices and pepper and stir. 4. Slowly add in the marinara sauce.5. Add the Shirataki noodles and mix altogether for about 5 minutes.6. Garnish with fresh cilantro if desired and serve.

Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 1

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2Cruise

Shrimp Shirataki Diablo

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2Cruise

Preparation:

1. Wash and dry the fresh produce. Cut the squash lengthwise into quarters, then, on an angle, into ¼-inch-thick slices. Chop up broccoli into florets. Snap off and discard the tough, woody ends of the asparagus stems; cut the asparagus on an angle into 1-inch pieces.

2. Prepare noodles according to package instructions and set aside.

3. In a large pan (nonstick preferred), heat 2 teaspoons of grapeseed oil on medium-high until hot. Add the onion, garlic and ginger and cook, stirring frequently, 1 to 2 minutes, or until softened. Add the asparagus, broccoli and squash and cook, stirring occasionally, 2 to 3 minutes, or until the asparagus is bright green and the squash is slightly softened.

4. Add the coconut aminos or soy sauce to the pan of vegetables and bring to a simmer. Cook 1 to 2 minutes, or until slightly reduced and thickened.

5. Add the rinsed noodles to the pan along with half of the basil and half of the mint.Cook 1 to 2 minutes, or until heated through and combined.

6. To plate your dish, divide the noodles and vegetables between 2 dishes. Garnish with the remaining basil and mint. Enjoy!

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Spring Herb VegetableShirataki Noodles

Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 1

2Cruise

Ingredients:2 cloves garlic, minced; 1 1-inch piece ginger, minced; 1 bunch mint; 1 bunch Thai basil;1 small red onion, thinly sliced; 1 yellow squash, medium sliced; 8 asparagus stalks;2 packages Dukan Diet; Shirataki noodles; 1 tablespoon coconut aminos or low sodium soy sauce;2 teaspoons olive oil (tolerated)

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Preparation:

1. In a large pot, heat 1 tablespoon grapeseed oil over high heat.

2. Prepare Shirataki rice according to package instructions and set aside.

3. Add sausage and cook until lightly browned. Remove from pot and set aside then add remaining oil, celery, bell pepper, onion and garlic. Cook until softened.

4. Stir in tomatoes or marinara sauce, broth, water, Shirataki rice, thyme and cayenne. Bring to a boil, cover and simmer 35 minutes, stirring now and then.

5. Add frozen okra and reserved sausage. Cook, uncovered, stirring frequently for 5 minutes.

6. Add frozen shrimp and continue cooking until shrimps are fully cooked, about 5-10 minutes. Taste and season with more cayenne if desired. Serve with hot sauce.

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Ingredients:2 tablespoons grapeseed oil, divided (tolerated); 2 (12-ounce) packages pre-cooked low-fat spicy Italian chicken sausage, sliced diagonally; 2 celery stalks, chopped; 1 green bell pepper, chopped; 1 large onion, diced; 6 garlic cloves, chopped; 1 (28-ounce) can diced tomatoes or 2 containers Dukan Diet Marinara; 4 cups low-sodium organic chicken broth; 1 1/2 cup water; 6 packages of Dukan Diet Shirataki rice; 1 1/2 teaspoon dried thyme; 3/4 teaspoon cayenne, or to taste; 1 (1-pound) bag frozen okra; 1 (1-pound) bag frozen Tail-On, Peeled & Deveined, 41/50 Cooked Shrimp; Hot sauce for serving

Chicken Sausage Jambalayawith Shrimp

Prep Time: 10 minutes | Cook Time: 50 minutes | Servings: 8 - 10

4Stabi

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Preparation:

1. Sautée ground chicken in a skillet, then mix in eggs.

2. Rinse noodles according to instructions on package, then drain and set aside.

3. In a large skillet add a tablespoon of grapeseed oil and use paper towel to lightly coat the pan, then add onion.

4. Sautée onions for 10-15 minutes, over medium-low heat until lightly browned

5. Add broccoli and ¼ cup water.

6. Cover pan and sauté 5 minutes or so until broccoli turns bright green and begins to soften.

7. Stir in garlic and salt.

8. Then stir in stevia or Splenda and vinegar.

9. In a small bowl, combine arrowroot and 1 tablespoon water, stirring vigorously to make a paste without any lumps.

10. Pour the paste over the broccoli and mix quickly and vigorously to loosen any of the mixture that sticks to the bottom of the pan.

11. Place noodles on individual plates, then top with broccoli mixture.

12. Garnish with scallions, cilantro.

Note: Can be made vegetarian by using tofu. You may remove peanuts and have in Cruise and Consolidation.

Ingredients:2 packets Shirataki noodles; 1 large onion, diced; 1 head broccoli, chopped into small spears;4 cups bean sprouts; ¼ cup water; 3 cloves garlic; 2 Tbsp. lime juice; ½ teaspoon Himalayan sea salt; 1/8 teaspoon stevia or other sweetener to taste; 1 tablespoon red wine vinegar; 1 tablespoon arrowroot powder, or cornstarch; 1 tablespoon water; ¼ cup scallion, thinly sliced;1 tablespoon cilantro, finely chopped; 1 egg + 2 egg whites, lightly beaten; 1/2 lb. ground chicken;1/3 cup unsalted dry roasted or raw peanuts; 1 tablespoon grapeseed oil; Hot sauce to taste

Chicken Pad ThaiPrep Time: 10 minutes | Cook Time: 25 minutes | Servings: 2

Nutritionist Tip:Choose organic chicken and grass-fed, pastured raised cuts of beef when possible to avoid ingesting hormones and antibiotics that can slow weight loss.

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4Stabi

Shirataki Noodles withCilantro Pumpkin Pesto

Ingredients:2 cups cilantro

1/3 cup shelled pumpkin seeds

3 tablespoons Parmigiano reggiano, grated

2 cloves of garlic

¼ tsp. freshly ground pepper

1 tsp. grated lemon zest

2 tbsp. of extra virgin olive oil +2 tbsp. water

4-7 oz. package of Shirataki Fettuccini noodles, rinsed and drained

1 ½ cups cherry tomatoes, sliced in half

Preparation:1. Rinse noodles according to instructions on package, then drain and set aside.2. Place cilantro and pumpkin seeds in the bowl of a food processor and pulse a few times until coarsely minced. Add cheese, garlic, pepper, zest, and lemon juice and process until combined.3. Scrape the sides of the bowl. Add the olive oil and water mixture through the feed tube while processing. Blend until fully combined and smooth; set aside.4. In a saucepan, bring 4 cups water to boil. Add Shirataki noodles and cook for 5 minutes. Drain and rinse noodles, then mix with pesto and cherry tomatoes.

Prep Time: 10 minutes | Cook Time: 5 minutes | Servings: 4

4Stabi You can eat and

still lose weight!You can eat as much as you want from the allowed foods list during all four phases of the Dukan Diet.

Pierre Dukan identified 100 foods that contain essential nutrients which are beneficial to our bodies and that are also rich in protein, low in carbs and low in fat.

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• The 100 allowed foods• Information on tolerated foods• Recipes and food tips• Access Support Team & Nutritionist• Community Support & Daily Chat• Daily Motivation & Exercise instructions• 10% off on every order at Shopdukandiet.com

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