A WORD FROM THE METABOLIC RECIPE KITCHEN TITLE

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2 A WORD ROM THE METABOLIC RECIE KITCHEN TITLE If you're someone who believes that pork is one of the protein sources that is much higher in overall saturated fat, it's time that you stand corrected. If the truth is told pork is actually much leaner than most people think and will fit in perfectly with your fat loss diet plan. Often pork is actually even leaner than sirloin steak is, so next time you're tempted to choose beef over pork, you may want to reconsider. ork is lower in calories and lower in saturated fat, so will make for the perfect option on any fat loss diet plan. Many people also often don't experiment enough with pork recipes to find ones that they really enjoy enough to make frequently. These recipes are going to entirely change that, however. You'll quickly come to love the great taste that pork gives when incorporated into any of the dishes below and will be reminded of just how nutrition this protein source can be. ork is very rich in vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, Calcium, Iron, Zinc, Magnesium, and hosphorus, all nutrients that will support a healthy metabolism, high energy levels, and growth and repair of the muscle tissues. If you want to support overall health and have more energy, this is a protein source to be eating. Metabolic Cooking 2011 Dave Ruel age 2

3 ORK RECIE INDEX TITLE Click on recipe to navigate 1. Apple-Mustard ork Tenderloin...age 4 2. Carribean-style ork Tenderloin...age 5 3. Greek ork Tenderloin...age 6 4. Chili Lime ork Strips...age 7 5. Onion-ork Saute...age 8 6. esto Grilled ork Chops...age Spicy ork Chops...age ork Chops with Mustard Cream Sauce..age ork Tandoori...age Slow Cooker Chili ork...age Sweet ork Burgers...age Thai Burgers...age 16 C 13. ork and Sweet otato Stew...age 18 V 14. Mint ork Stir ry...age 19 C V 15. Mu Shu ork Wraps...age 20 Metabolic Cooking 2011 Dave Ruel age 3

4 ALE-MUSTARD ORK TENDERLOIN 1 pound pork tenderloin ¼ cup apple cider vinegar 2 tablespoons unsweetened apple sauce 1 clove garlic 2 teaspoons soy sauce ½ teaspoon grated ginger 2 teaspoons Dijon mustard 1. lace the pork in a slow cooker (or in a baking dish). 2. Combine all remaining ingredients in a bowl and mix together. 3. our mixture over pork, coating the pork generously. 4. Cover and cook on low for 6 hours (or 45 minutes at 350 o in cooking in oven). CALORIES: 182 ROTEIN : 30g CARBS : 2g AT : 6g Metabolic Cooking 2011 Dave Ruel age 4

5 CARIBBEAN-STYLE ORK TENDERLOIN Can also be prepared in a slow cooker, at low for 6-8 hours 1 pound pork tenderloin Grated zest and juice of 1 orange Grated zest and juice of 1 lime 1 tablespoon olive oil 2 garlic cloves, minced 2 teaspoons ground cumin inch of cayenne pepper Salt and pepper 1. Combine orange zest and juice, lime zest and juice, oil, garlic, cumin, salt, pepper, and cayenne in large zip-close plastic bag and add pork. Squeeze out air and seal bag, turning to coat pork. Refrigerate, turning bag occasionally, for at least 2 hours or up to overnight. 2. reheat oven to 450 o. 3. Lightly spray roasting pan and drizzle marinade over top. Roast 5 minutes. Reduce oven temperature to 350 o and roast minutes. CALORIES: 176 ROTEIN : 23g CARBS : 5g AT : 7g Metabolic Cooking 2011 Dave Ruel age 5

6 GREEK ORK TENDERLOIN 1 pound pork tenderloin, diced (1-2 inch cubes) 2 teaspoons olive oil 1 medium onion, cut into thin wedges 1 green bell pepper, cut into thin bite-size strips 6 big mushrooms, sliced 2 cloves garlic, minced ½ teaspoon oregano 1 /3 cup black olives, sliced Salt and pepper 1. Heat 1 teaspoon olive oil in large skillet over medium-high heat. Season pork with salt and pepper (pinch). 2. Cook the pork cubes in skillet for 3 to 4 minutes or until meat is browned and no longer pink in center, turning once. 3. Remove from heat. Add remaining olive oil to skillet. Cook onions, pepper, mushrooms, garlic, and oregano in skillet about 4 minutes or until crisp-tender. 4. Stir in olives and heat through. Serve vegetable mixture with pork slices. CALORIES: 239 ROTEIN : 30g CARBS : 5g AT : 11g Metabolic Cooking 2011 Dave Ruel age 6

7 CHILI LIME ORK STRIS 1 pound pork tenderloin 1 tablespoon olive oil 1 teaspoon chili powder 1 tablespoon lime juice 1. Slice the pork as thinly as you can into small strips. 2. Heat the oil in a large skillet over medium-high heat and add the pork. 3. Stir-fry the pork strips until they re nearly done, about 6 to 7 minutes, then stir in the chilli powder and lime juice. 4. Continue stirring and cooking for another 3 to 4 minutes. CALORIES: 201 ROTEIN : 30g CARBS : 0g AT : 9g Metabolic Cooking 2011 Dave Ruel age 7

8 ONION-ORK SAUTE (4 ORK CHOS) 4 pork chops (4oz each, trimmed of all fat) 1 onion, sliced ¼ cup low sodium beef broth ¼ cup water 2 tablespoons Worcestershire sauce 1. Brown the chops on both sides in a large skillet over medium high heat. 2. Top each with a slice of onion. 3. our broth and water over chops. 4. Cover and simmer minutes or until chops are tender. 5. Remove chops. CALORIES: 196 ROTEIN : 30g CARBS : 1g AT : 8g Metabolic Cooking 2011 Dave Ruel age 8

9 ONION-ORK SAUTE age 8 Metabolic Cooking 2011 Dave Ruel age 9

10 ESTO GRILLED ORK CHOS (4 ORK CHOS) 4 pork chops (4oz each, trimmed of all fat) 1 tablespoon olive oil 2 garlic cloves, minced ¼ cup fresh basil leaves ¼ cup fresh bay leaves Grated zest of ½ lemon 2 tablespoons water Salt 1. To make pesto, put garlic in food processor and pulse until chopped. Add basil, parsley, and lemon zest and pulse until chopped. Add water, oil, and pinch of salt then process until almost smooth. Transfer to serving dish. 2. Cook in a large skillet over medium-high heat, about 5 minutes per side or until cooked. 3. Coat pork with pesto as it cooks. Serve with remaining pesto. CALORIES: 219 ROTEIN : 30g CARBS : 0g AT : 11g Metabolic Cooking 2011 Dave Ruel age 10

11 SICY ORK CHOS (4 ORK CHOS) 4 pork chops (4oz each, trimmed of all fat) 2 tablespoons olive oil 1 clove garlic, crushed ½ teaspoon chilli powder ½ teaspoon ground coriander ½ teaspoon red pepper flakes Salt and pepper 1. Mix oil, garlic, chilli powder, coriander, red pepper flakes, salt and pepper in a bowl. 2. Rub the chops thoroughly with the mixture. 3. Cook in a large skillet over medium-high heat, about 5 minutes per side or until cooked. CALORIES: 201 ROTEIN : 30g CARBS : 0g AT : 9g Metabolic Cooking 2011 Dave Ruel age 11

12 ORK CHOS WITH MUSTARD CREAM SAUCE (4 ORK CHOS) 4 pork chops (4oz each, trimmed of all fat) 1 tablespoon olive oil 2 tablespoons low sodium beef broth 3 tablespoons Greek yogurt 3 tablespoons Dijon mustard 1. Heat the oil in a skillet over medium heat. 2. Sauté the chops until it s browned on both sides and cooked through. Remove from skillet and set aside. 3. In a bowl, mix broth, Greek yogurt and mustard. 4. Stir in the mustard cream, and cook for a minute or two (needs to blend with the pork juices). 5. our over the chop and serve. CALORIES: 196 ROTEIN : 30g CARBS : 1g AT : 8g Metabolic Cooking 2011 Dave Ruel age 12

13 ORK TANDOORI 1 pound pork tenderloin 1 /3 cup plain greek yogurt Juice of 1 lime 1 small onion, sliced 1 tablespoon minced fresh ginger 2 large garlic cloves, finely chopped 1 tablespoon paprika 1 teaspoon ground coriander ¼ teaspoon cayenne pepper Salt 1. Stir together yogurt, lime juice, onion, ginger, garlic, paprika, coriander, salt, and cayenne pepper in small bowl. 2. ut pork in large shallow baking dish and spread yogurt mixture all over. Cover with aluminum foil. 3. reheat oven at 350 o. 4. lace pork in the oven and bake for about 35 minutes. CALORIES: 203 ROTEIN : 33g CARBS : 2g AT : 7g Metabolic Cooking 2011 Dave Ruel age 13

14 SLOW COOKER CHILI ORK 1 pound pork tenderloin, cubed 2 big tomatoes, diced 1 small onion, chopped 1 green bell pepper, diced 1 clove garlic, crushed 1 tablespoon chili powder ½ cup water 1. Transfer the pork to a slow cooker (or in a baking dish). 2. Stir in the tomatoes, water, onion, pepper, garlic, chilli powder. 3. Cover the slow cooker, set it to low, and let it cook for 6 hours (or 45 minutes at 350 o in cooking in oven). CALORIES: 182 ROTEIN : 30g CARBS : 2g AT : 6g Metabolic Cooking 2011 Dave Ruel age 14

15 SWEET ORK BURGERS (4 BURGERS) 1 pound lean ground pork (ground tenderloin is great) ½ apple, diced ¼ medium onion, diced 2 tablespoons oat bran (or ground oatmeal) 1 egg inch of cinnamon Salt and pepper 1. ut the apple, onion, oat bran, egg, salt, pepper, cinnamon and pork in a big bowl and mix everything is well blended. 2. orm into 4 burgers and slap them on the grill (or skillet over medium-high heat). 3. Cook for 4-5 minutes a side or until fully cooked. CALORIES: 231 ROTEIN : 31g CARBS : 2g AT : 11g Metabolic Cooking 2011 Dave Ruel age 15

16 THAI BURGERS (4 BURGERS) 1 pound lean ground pork (ground tenderloin is great!) 1 tablespoon lime juice ½ teaspoon chilli powder 1 clove garlic, minced 1 scallion, finely chopped 4 big mushrooms, finely chopped 1 tablespoon fish sauce (soy sauce is fine) 1 tablespoon fresh cilantro 1. ut the lime juice, chilli powder, garlic, scallion, mushrooms, fish sauce, cilantro and pork in a big bowl and mix everything is well blended. 2. orm into 4 burgers and slap them on the grill (or skillet over medium-high heat). 3. Cook for 4-5 minutes a side or until fully cooked. CALORIES: 196 ROTEIN : 31g CARBS : 0g AT : 8g Metabolic Cooking 2011 Dave Ruel age 16

17 THAI BURGERS age 16 Metabolic Cooking 2011 Dave Ruel age 17

18 ORK AND SWEET OTATO STEW C 1 pound lean ground pork (ground tenderloin is great!) 1 medium chopped onion 1 large sweet potato, cubed and peeled ½ teaspoon rosemary 1 cup low-sodium beef broth 1 cup water 1. Brown meat and onion in non-stick skillet over medium-high heat. Drain and place in slow cooker. 2. Add remaining ingredients. 3. Cover and cook on low for 4 hours. CALORIES: 240 ROTEIN : 31g CARBS : 11g AT : 8g Metabolic Cooking 2011 Dave Ruel age 18

19 MINT ORK STIR-RY V 1 pound pork tenderloin, cubed (1 inch cubes) 1 teaspoon macadamia oil 1 crushed garlic clove 4 chopped mint leaves 1 tablespoon soy sauce ¼ cup low sodium chicken broth 2 cups broccoli 2 cups zucchini 1 medium onion, cut in wedges 1. Heat wok or large skillet with macadamia oil over medium-high heat. 2. Add pork cubes and cook for about 5 minutes. 3. Add broccoli, zucchini, onion, garlic and stir-fry for about 2 minutes. 4. Add broth and sodium sauce and keep stirring for another 2-3 minutes. 5. Add mint leaves, stir, and serve. CALORIES: 229 ROTEIN : 32g CARBS : 5g AT : 9g Metabolic Cooking 2011 Dave Ruel age 19

20 MU SHU ORK WRAS C V RECIE MAKES 2 SERVINGS (2 WRAS) 8oz lean cut pork, cut in slices 3 egg whites 1 egg 2 tablespoons peanut oil 4 large mushrooms, sliced 1 cup shredded cabbage 2 scallions, sliced 1 cup bean sprouts 2 tablespoons soy sauce 2 small whole wheat tortillas 1. In a wok, or large skillet over medium-high heat, scramble the eggs in a tablespoon of peanut oil.remove and set aside. 2. Add another tablespoon of peanut oil and heat. Add the pork and stir-fry until mostly done. Add the mushrooms, cabbage, scallions, and sprouts and stir-fry for 3 to 4 minutes. 3. Add the eggs back into the wok, and stir them in, breaking them into small pieces. Add the soy sauce, and stir. 4. ut half of the stir-fry mixture on a tortilla and wrap it up. CALORIES: 336 ROTEIN : 39g CARBS : 18g AT : 12g Metabolic Cooking 2011 Dave Ruel age 20