A WORD FROM THE METABOLIC RECIPE KITCHEN TITLE

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2 A WORD FROM THE METABOLIC RECIE KITCHEN TITLE Hands down, one of the most common protein sources that many people choose to turn to on their fat loss diet is chicken and poultry. Not only are there literally thousands of different ways that you can prepare these protein-rich foods, but because they are also low in fat and so high in protein, they are ideal for creating the perfect fat loss diet. oultry is also a terrific source of trypophan, vitamin B3, selenium, vitamin B6, and phosphorus, so not only are you getting an outstanding protein intake, but you re getting all of these great nutrients as well. Choosing to eat poultry or chicken for at least one meal throughout the day will give your metabolism a boost and ensure that you prevent lean muscle mass loss making sure you maintain great muscle tone and definition as you go progress through the diet. With just a few simple ingredients in many of these recipes, you can easily and quickly create delectable dishes that have you amazed at just how tasty eating healthy can be. So experiment a little and be sure to try all of these recipes. The more you can break away from your usual preparation method, the more you ll enjoy sticking with your diet. Metabolic Cooking 2011 Dave Ruel age 2

3 CHICKEN & OULTRY RECIE INDEX TITLE Click on recipe to navigate 1. Asian Turkey Burgers...age 4 2. Chicken Liver Saute...age 6 3. Chicken Vindaloo...age 7 4. Deviled Chicken...age 8 5. Lemon Mustard Herb Chicken...age 9 6. Metabolic Turkey Muffins...age Metabolic Fried Chicken Fingers...age Turkey Chili...age 13 C F 9. Cashew-Crusted Chicken...age Creamy Mustard-ecan Chicken...age Spicy eanut Chicken...age Super Spicy Citrus Chicken...age Mexi Turkey-Eggs Skillet...age Chicken iccata...age 19 C F 15. Chicken Burritos...age Chicken with Moroccan Seasoning...age Double Turkey Sandwich...age Tuscan Chicken...age 25 F V 19. Chicken-Almond Stir-Fry...age Thai Chicken Basil Stir-Fry...age 27 Metabolic Cooking 2011 Dave Ruel age 3

4 ASIAN TURKEY RECIE BURGERS TITLE RECIE MAKES 3 SERVINGS (3 BURGERS) 1 pound ground turkey ¼ cup minced onion 3 tablespoons chopped fresh parsley 2 tablespoons Worcestershire sauce 2 tablespoons minced green bell pepper 1 tablespoon soy sauce 1 tablespoon water 1 tablespoon grated fresh ginger Salt and pepper 2 cloves garlic, crushed 1. Combine all the ingredients in a big bowl. 2. With clean hands, squeeze it together until it s very well combined. 3. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick. 4. Spray a skillet with non-stick cooking spray. 5. lace over medium-high heat. 6. Cook the burgers for about 5 minutes per side until cooked through. CALORIES: ROTEIN : 33g CARBS : 4g FAT : 4g Metabolic Cooking 2011 Dave Ruel age 4

5 ASIAN TURKEY BURGERS age 4 Metabolic Cooking 2011 Dave Ruel age 5

6 CHICKEN LIVER SAUTE No overcooking with liver, which makes chicken livers an ideal super-fast gourmet, and low-cost meal! RECIE MAKES 2 SERVINGS 8oz chicken livers 4 big sliced mushrooms ¼ cup minced onion 1 teaspoon macadamia oil 1 clove garlic, crushed ½ teaspoon rosemary ¼ cup orange juice ½ teaspoon lemon juice Salt and pepper inch of stevia 1. Cut livers into chunks and slice the mushrooms. 2. Coat skillet with macadamia oil over medium-high heat. 3. Add the livers, mushrooms, onions, and garlic, and stir-fry until the mushrooms are starting to change color and most of the pink is gone from the livers. 4. Add the rosemary, orange juice, lemon juice, and pinch of stevia, salt and pepper. 5. Let it simmer for just 1 to 2 minutes. CALORIES: 168 ROTEIN : 27g CARBS : 6g FAT : 4g Metabolic Cooking 2011 Dave Ruel age 6

7 CHICKEN VINDALOO An Indian classic slow cooker recipe RECIE MAKES 4 SERVINGS (4 BREASTS) 4 boneless, skinless, chicken breasts (4 oz each) ¼ cup onion, chopped 1 clove garlic, crushed 1 tablespoon grated ginger ½ teaspoon cumin ½ teaspoon coriander 1 teaspoon turmeric 2 tablespoons lime juice 2 tablespoons apple cider vinegar ½ cup low sodium chicken broth inch of cinnamon, salt, pepper 1. ut the chicken, onion, and garlic in a slow cooker. 2. In a bowl, stir together the remaining ingredients. 3. our the mixture over the chicken. 4. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours. CALORIES: 134 ROTEIN : 27g CARBS : 2g FAT : 2g Metabolic Cooking 2011 Dave Ruel age 7

8 DEVILED CHICKEN RECIE MAKES 4 SERVINGS (4 breasts) 4 boneless, skinless chicken breasts (4oz each) 4 tablespoons Dijon mustard 1 teaspoon curry powder inch of stevia Salt 1. reheat the oven to 375 o F. 2. Add the stevia, mustard, pinch of salt, and curry powder. 3. Stir until well combined. 4. Roll the chicken pieces in the mixture until coated. 5. Arrange them in a baking dish (I prefer a glass dish). 6. Bake for 35 minutes. CALORIES: 122 ROTEIN : 26g CARBS : 0g FAT : 2g Metabolic Cooking 2011 Dave Ruel age 8

9 LEMON MUSTARD HERB CHICKEN RECIE MAKES 4 SERVINGS (4 BREASTS) 4 boneless, skinless, chicken breasts (4oz each) 1 /3 cup lemon juice 1 /3 cup Dijon mustard 1 tablespoon sage 1 tablespoon dried thyme 3 cloves garlic, crushed 2 scallions 1. Mix together the lemon juice, mustard, sage, thyme, and garlic. 2. ut the chicken breasts on a plate. 3. Spread this mixture over both sides and let it sit for 10 minutes. 4. Coat a large skillet with cooking spray and cook chicken breasts for 5 minutes each side. Use half the mixture to cook and the other half to coat as it cooks. 5. Slice up the scallions, including the crisp part of the green and scatter the scallions over it before serving. CALORIES: 122 ROTEIN : 26g CARBS : 0g FAT : 2g Metabolic Cooking 2011 Dave Ruel age 9

10 METABOLIC TURKEY MUFFINS RECIE MAKES 8 SERVINGS (8 MUFFINS) 2 lbs of ground turkey 1 diced onion ¾ cup oatmeal 1 whole egg 1 teaspoon dry parsley ¼ cup of low fat parmesan ¼ cup low fat milk ½ teaspoon of garlic powder 1 teaspoon of oregano Salt and pepper 1. reheat oven to 375 o F. 2. Mix everything together in a big bowl. 3. ut the mix in a muffin pan (should fill about 8 spots in the pan) coated with a bit of cooking spray. 4. Bake for about 30 minutes. CALORIES: 183 ROTEIN : 33g CARBS : 6g FAT : 3g Metabolic Cooking 2011 Dave Ruel age 10

11 METABOLIC FRIED CHICKEN FINGERS C RECIE MAKES 4 SERVINGS (16 FINGERS) 4 cooked chicken breasts (4oz each) 2 egg whites 1 teaspoon coconut oil ½ cup bran buds ½ cup oatmeal 1 teaspoon onion powder Salt and pepper 1. reheat oven to 375 o F. repare baking sheet by coating with coconut oil. Cut chicken breasts into 4 equal strips (you should have 16 strips total). Set aside. Grind oatmeal and bran buds in a food processor (or blender). Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. 2. Add egg whites in a medium bowl. Dip each strip in the egg whites. Then dip each strip (finger) in the coating mixture. Make sure each piece is well coated. 3. lace on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10 minutes or until golden. Then turn the fingers and bake for an additional 5-6 minutes. CALORIES: 215 ROTEIN : 30g CARBS : 17g FAT : 3g Metabolic Cooking 2011 Dave Ruel age 11

12 METABOLIC FRIED CHICKEN FINGERS age 11 TURKEY CHILI age 13 Metabolic Cooking 2011 Dave Ruel age 12

13 TURKEY CHILI C RECIE MAKES 9 SERVINGS (9 cups) 1.5 lbs of ground turkey or chicken 1 cup of diced onion 1 diced red bell pepper 3 cloves garlic, minced ½ teaspoon of chili powder 1 teaspoon of curcuma 1 teaspoon of oregano 1 can (15oz) chick peas 1 can (15oz) red beans 2 large tomatoes, diced 1 cup low sodium chicken broth Salt and pepper 1. In a pan, cook the turkey, red pepper, onion, garlic for 5-6 mins, until it is almost cooked. 2. Transfer everything in a big casserole. Add chili powder, curcuma, oregano, beans, chick peas, tomatoes, broth, salt and pepper. 3. Make it boil. 4. Reduce intensity and stir for 20 mins or until it reaches wanted thickness. CALORIES: 206 ROTEIN : 27g CARBS : 20g FAT : 2g Metabolic Cooking 2011 Dave Ruel age 13

14 CASHEW-CRUSTED CHICKEN The cashew crust mixed cooked with macadamia oil gives this chicken a delicious nutty flavour. It s to die for! F RECIE MAKES 4 SERVINGS (4 BREASTS) 4 boneless, skinless chicken breasts (4oz each) 2 /3 cup raw cashew pieces ¼ teaspoon paprika 1 egg 2 tablespoons macadamia oil Salt and pepper 1. ut the cashew pieces in a food processor and grind them to a fine texture. Dump them out onto a plate and add the salt, pepper, and paprika, mixing the whole thing well. Set aside. 2. Break the egg into another plate with a rim around it (or large bowl). 3. Dip each chicken breast (make sure they are not too thick, if they are just pound them) into the egg and then into the cashew mixture, coating both sides. Add macadamia oil in skillet over medium to medium-high heat and add the chicken. 4. Sauté until it s golden on both sides and cooked through about 5 minutes per side. CALORIES: 257 ROTEIN : 29g CARBS : 6g FAT : 13g Metabolic Cooking 2011 Dave Ruel age 14

15 CREAMY MUSTARD-ECAN CHICKEN F RECIE MAKES 4 SERVINGS (4 BREASTS) 4 boneless, skinless, chicken breasts (4oz each) ½ cup shelled pecans, ground 2 tablespoons Dijon mustard 2 tablespoons Greek yogurt 1 tablespoon macadamia oil 1. lace the pecans in a food processor until they re ground medium-fine. Mix together the mustard and yogurt, blending well. Lay the chicken breasts on a plate and spread half of the mustard and yogurt mixture on one side. Sprinkle half of the ground pecans over the mustard mixture and press lightly with the back of a spoon to help them stick. 2. Coat a skillet with the macadamia oil and place over medium-high heat. Add the chicken, pecan-side down and cook for about 4 minutes. With the chicken still in the pan, spread the remaining mustard-yogurt mixture on the uncoated sides. 3. Sprinkle the rest of the pecans over that, once again pressing them in a bit with the back of a spoon. 4. Flip the cutlets carefully, doing your best not to dislodge the crust. 5. Cook for another 5 minutes and serve. 6. Scrape any yummy toasted pecans that are stuck to the skillet over the cutlets before serving. CALORIES: 269 ROTEIN : 34g CARBS : 4g FAT : 13g Metabolic Cooking 2011 Dave Ruel age 15

16 SICY EANUT CHICKEN Takes 10 minutes to put together and 15 to cook, hot and spicy to incinerate body fat! F RECIE MAKES 4 SERVINGS 4 boneless, skinless chicken breasts (4oz each) 2 tablespoons raw peanuts 1 teaspoon ground cumin ½ teaspoon ground cinnamon 2 tablespoons peanut oil ½ onion, thinly sliced 2 tablespoons natural peanut butter 1 tablespoon lemon juice 2 cloves garlic, crushed ½ fresh jalapeño, sliced 1. On a saucer or plate, stir the cumin and cinnamon together and then rub into both sides of chicken breasts. ut the oil in a heavy skillet over medium heat and add the chicken and sliced onion. Brown the chicken a bit on both sides. 2. While that s happening, put all the liquid in a blender or food processor along with the peanut butter, lemon juice, garlic, and jalapeño. Blend until smooth (tip: wash your hands after handling hot pepper). 3. our this rather thick sauce over the chicken (after turning the chicken) and cover. Turn the heat to low, and let it cook for 10 to 15 minutes or until the chicken is cooked through. CALORIES: 253 ROTEIN : 30g CARBS : 4g FAT : 13g Metabolic Cooking 2011 Dave Ruel age 16

17 SUER SICY CITRUS CHICKEN Unleash the thermogenic powers of food with this recipe! (If too spicy for you, just cut back on red pepper for a moderately spicy citrus chicken) F RECIE MAKES 4 SERVINGS 4 boneless, skinless chicken breasts (4oz each) 2 tablespoons olive oil 3 tablespoons lime juice 3 tablespoons lemon juice 2 teaspoons red pepper flakes 2 teaspoons grated ginger ½ teaspoon natural honey inch of stevia 2 scallions, finely sliced 2 tablespoons chopped cilantro 1. Sauté the chicken in the olive oil over medium-high heat. Cover the pan and tilt the lid. 2. While it s sautéing, mix together the lemon juice, red pepper flakes, ginger, stevia and honey. 3. After the chicken has turned golden on both sides (about 4 to 5 minutes per side), pour the lime juice mixture into the skillet. Turn the breasts over to coat both sides. Sauté for another 2 to 3 minutes on each side and move the chicken to serving plates. Scrape the liquid from the pan over the chicken. 4. Scatter sliced scallions and chopped cilantro over each portion and serve. CALORIES: 174 ROTEIN : 27g CARBS : 3g FAT : 6g Metabolic Cooking 2011 Dave Ruel age 17

18 MEXI TURKEY-EGGS SKILLET Turn a pound of ground turkey into a quick-easy Mexican meal! F RECIE MAKES 4 SERVINGS 1 pound (455 g) ground turkey 2 tablespoons olive oil 2 cloves garlic, crushed 2 teaspoons dried oregano ½ teaspoon ground cinnamon ½ teaspoon ground cloves 2 tablespoons lemon juice 4 eggs (whole) 4 egg whites 1 cup diced tomatoes ¼ cup minced onion Salt and pepper 1. Start browning the turkey in the olive oil, crumbling it as you go. 2. When it s mostly browned, add the garlic, oregano, cinnamon, cloves, salt and pepper. 3. Cook it for 2 to 3 minutes and stir in the lemon juice. Remove from heat. 4. Beat the eggs and egg whites and stir in the tomatoes and onion. 5. ut the skillet back on the heat. 6. our the eggs over the turkey, and scramble until the eggs are set. CALORIES: 276 ROTEIN : 36g CARBS : 6g FAT : 12g Metabolic Cooking 2011 Dave Ruel age 18

19 CHICKEN ICCATA F RECIE MAKES 4 SERVINGS (4 BREASTS) 4 boneless, skinless chicken breasts (4oz each) 2 tablespoons olive oil 1 clove garlic, crushed 1 tablespoon lemon juice ½ cup low sodium chicken broth 1 tomato, diced 1 tablespoon apple cider vinegar 1 tablespoon capers, chopped 3 tablespoons fresh parsley, chopped 1. Heat the olive oil in a large, heavy skillet over medium-high heat. Cook the chicken until it s done through (3 to 4 minutes per side). 2. Remove the chicken from the pan. 3. Add the garlic, lemon juice, broth, vinegar, diced tomato and capers to the pan, and stir. 4. Boil the whole thing hard for about 1 minute to reduce it a little. 5. ut the chicken back in the pan for another minute. 6. Sprinkle the parsley over it, and serve. CALORIES: 162 ROTEIN : 26g CARBS : 1g FAT : 6g Metabolic Cooking 2011 Dave Ruel age 19

20 CHICKEN ICCATA age 19 Metabolic Cooking 2011 Dave Ruel age 20

21 CHICKEN BURRITOS Easy and Delicious! C F RECIE MAKES 2 SERVINGS (2 BURRITOS) 2 cooked chicken breasts (4oz each) 1 clove garlic, crushed ½ teaspoon chilli powder 1 teaspoon olive oil 1 teaspoon lime juice 1 jalapeño, minced (optional) 2 small tortillas ½ cup shredded lettuce ¼ cup low fat shredded cheddar cheese 2 tablespoons light sour cream 2 tablespoons salsa Chopped fresh cilantro (optional) 1. In a bowl, mix the garlic, chilli powder, oil, lime juice, salt, and jalapeño together. 2. Add chicken and stir. 3. Fill each tortilla with ½ mixture and top with lettuce, cheese, 1 tablespoon sour cream, 1 tablespoon salsa, and a sprinkling of cilantro. 4. Wrap and devour! CALORIES: 269 ROTEIN : 36g CARBS : 20g FAT : 5g Metabolic Cooking 2011 Dave Ruel age 21

22 CHICKEN WITH MOROCCAN SEASONING C F RECIE MAKES 4 SERVINGS 4 boneless skinless chicken breasts (4oz each), diced 2 cups quinoa, cooked 2 tablespoons olive oil 1 medium onion, thinly sliced 2 cloves garlic, crushed 1 cup chicken broth ½ teaspoon ground coriander ½ teaspoon ground cinnamon ½ teaspoon paprika ½ teaspoon ground cumin 1 teaspoon ground ginger ¼ teaspoon cayenne inch of stevia 1 tablespoon tomato paste Salt and pepper 1. Cook quinoa in advance. 2. Heat 1 tablespoon oil in a large skillet over medium heat and brown the chicken in oil. When the chicken is golden all over, scatter the onion and garlic over it. 3. Combine the broth and the next spices and whisk together well. 4. our over the chicken, cover the skillet, and let simmer for 5-6 minutes. Uncover the chicken and let it simmer for another 2-3 minutes or so to let the juices concentrate a bit. Stir in quinoa, the second tablespoon olive oil and mix well. CALORIES: 286 ROTEIN : 32g CARBS : 26g FAT : 6g Metabolic Cooking 2011 Dave Ruel age 22

23 DOUBLE TURKEY SANDWICH C F RECIE MAKES 2 SERVINGS (2 HALVES) 8oz turkey breasts, cooked and sliced 2 slices turkey bacon, cooked 2 slices 100% whole-wheat bread 1 teaspoon of light mayonnaise 4 slices fresh tomato ½ cup shredded lettuce 1. Spread one side of a bread slice with light mayonnaise and top with the turkey bacon. 2. Add the turkey, tomato slices, and lettuce. 3. Top with other slice of whole wheat bread. Cut in half, serve. CALORIES: 281 ROTEIN : 35g CARBS : 24g FAT : 5g Metabolic Cooking 2011 Dave Ruel age 23

24 DOUBLE TURKEY SANDWICH age 23 Metabolic Cooking 2011 Dave Ruel age 24

25 TUSCAN CHICKEN Fabulous Italian chicken, slow cooker recipe C F RECIE MAKES 4 SERVINGS 4 boneless, skinless chicken breasts (4oz each) 2 tablespoons olive oil ¼ cup chopped onion ½ red bell pepper, cut into strips ½ green bell pepper, cut into strips 8oz black beans, drained 1 tomato, diced ¼ cup low-sodium chicken broth 1 tablespoon apple cider vinegar ½ teaspoon dried oregano 1 clove garlic, crushed Salt and pepper 1. ut the onion, peppers, and beans in a slow cooker. 2. lace the chicken on top of the vegetables and beans. 3. In a bowl, stir together the olive oil, tomatoes, broth, vinegar, oregano, garlic, a bit of salt and pepper. 4. our the mixture over the chicken. 5. Cover the slow cooker, set it to low. 6. Let it cook for 6 to 7 hours. CALORIES: 295 ROTEIN : 33g CARBS : 25g FAT : 7g Metabolic Cooking 2011 Dave Ruel age 25

26 CHICKEN-ALMOND STIR-FRY F V RECIE MAKES 2 SERVINGS 2 boneless, skinless chicken breasts (4oz each), cooked and cut into cubes 1 tablespoon soy sauce ¼ cup low sodium chicken broth 1 clove garlic, crushed 1 teaspoon fresh ginger, grated 2 teaspoons coconut oil ¼ cup slivered almonds 1 cup broccoli florets 1 cup snow peas, cut in half 1 cup mushrooms, sliced 2 scallions, cut into pieces about 1 inch (2.5 cm) long 1. Make sure all ingredients are chopped, sliced, and grated before cooking. Once ready, stir together the soy sauce, broth, garlic, and ginger. 2. Heat 1 teaspoon of coconut oil in a wok or large skillet over high heat. 3. Add the almonds and stir-fry them until they re light golden. Remove and set aside. 4. Heat another teaspoon of coconut oil in the pan and add the broccoli, snow peas, mushrooms, and scallions to the pan. Stir-fry for about 5 minutes or until just barely tender-crisp. Add the chicken and stir-fry for about 1 minute and toss everything together well. 5. Cover and simmer for 3 to 4 minutes. 6. Top with the almonds and serve. CALORIES: 238 ROTEIN : 32g CARBS : 5g FAT : 10g Metabolic Cooking 2011 Dave Ruel age 26

27 THAI CHICKEN BASIL STIR-FRY F V RECIE MAKES 4 SERVINGS 4 boneless, skinless chicken breasts (4oz each) 2 tablespoons thai fish sauce 2 tablespoons soy sauce inch of stevia 2 teaspoons dried basil 1 teaspoon red pepper flakes 2 teaspoons coconut oil 2 cloves garlic, crushed 1 small onion, sliced 3 cups green beans (cut each bean in 3-4 pieces) 1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for several seconds, then turn off the blender. Add the basil and red pepper flakes, set aside. 2. Heat 1 teaspoon of oil in a wok or skillet over high heat and add the garlic, chicken, and onion and stir-fry for 3 to 4 minutes. Add the green beans and continue to stir-fry until the chicken is cooked through. 3. Stir the fish sauce mixture into the stir-fry. Turn the heat to medium, cover, and simmer for 2 to 3 minutes (the beans should be tender-crisp). CALORIES: 198 ROTEIN : 31g CARBS : 5g FAT : 6g Metabolic Cooking 2011 Dave Ruel age 27