A WORD ROM THE METABOLIC RECIE KITCHEN TITLE If you're a 'steak and potatoes' kind of guy, or you're a woman who loves to create a beef stir-fry from time to time, you are going to absolutely love the red meat recipes we have in store for you. Many people often avoid eating red meat, especially when aiming for fat loss, as it's been touted as a 'bad' food to consume by many dieticians over the years. While it's true that if you are eating some of the fattier cuts of red meat that are out there you will definitely be racking up just a bit too much saturated fat and calories, if you choose leaner sources such as bison, venison, elk, and ostrich, you will get an incredibly lean protein source and make a great substitute for beef in most recipes. Red meat also contains some essential fatty acids that will be imperative to maintaining good health and promoting a lean body composition. Most of us fall short on these essential nutrients so by serving up one of the red meat recipes from this book at least twice a week, you'll move closer to reaching your requirements. You'll also love the tenderness the meat achieves with each of these recipes while still following along your specific dietary recommendations for fat loss success. Give one a try for dinner tonight! Metabolic Cooking 2011 Dave Ruel age 2
RED MEAT RECIE INDEX TITLE Click on recipe to navigate 1. Argentina-Style Steak...age 4 2. Basil Beef...age 5 3. Ginger Beef...age 6 4. Beef Roast with Apples...age 7 5. Mexican Beef Roast...age 8 6. Beef with Asian Mushroom Sauce...age 9 7. Chop Suey Hamburg...age 10 8. Easy Meat Balls...age 11 9. Italiano Zucchini Meat Loaf...age 13 10. Salsa Marinated Steak...age 15 11. Spanish Steak...age 16 12. Shredded Beef...age 17 13. Smothered Burgers...age 18 14. Steak au oivre...age 19 C 15. Beef Chihuahua...age 20 V 16. Beef and Eggplant...age 21 17. Metabolic Mess...age 22 18. Sweet epper Stir-fry...age 23 19. Thai Beef Lettuce Wraps...age 25 C V 20. Stuffed eppers...age 26 Metabolic Cooking 2011 Dave Ruel age 3
ARGENTINA-STYLE STEAK RECIE MAKES 2 SERVINGS 2 sirloin steaks (4oz each) ½ cup fresh parsley leaves, chopped ½ cup fresh cilantro leaves, chopped 1 tablespoon lemon juice 1 tablespoon olive oil ½ teaspoon red pepper flakes 2 tablespoons water Salt and pepper 1. Combine water, parsley, cilantro, lemon juice, oil, salt, pepper and pepper flakes in serving bowl. 2. lace steak on grill rack or skillet over medium-high heat and cook for about 4 minutes per side. 3. Transfer steak to cutting board and let stand 10 minutes. Thinly slice steaks across grain. Mix with parsley and cilantro mixture. Serve. CALORIES: 198 ROTEIN : 27g CARBS : 0g AT : 10g Metabolic Cooking 2011 Dave Ruel age 4
BASIL BEE RECIE MAKES 1 SERVING 4oz lean red meat of your choice, cut in strips 1 tablespoon macadamia oil 1 scallion 1 teaspoon dried basil 1 tablespoon soy sauce epper 1. Thinly slice the meat across the grain. 2. ut the oil in a wok or skillet over high heat. 3. When it s hot, add the beef and stir-fry for a minute or two. 4. Add the scallions and stir-fry for another 3 to 4 minutes or until all the pink is gone from the beef. 5. Add the basil, soy sauce, and pepper to taste. 6. Toss with the beef, cooking just another minute or so. CALORIES: 237 ROTEIN : 30g CARBS : 0g AT : 13g Metabolic Cooking 2011 Dave Ruel age 5
GINGER BEE RECIE MAKES 2 SERVINGS (2 STEAKS) 2 sirloin steaks (4oz each), cut in strips 1 tablespoon olive oil 1 small onion, diced 1 clove garlic, crushed 2 diced tomatoes 1 teaspoon ground ginger 4 tablespoons apple cider vinegar Salt and pepper 1. lace the oil in a large skillet and brown the steaks in it over medium-high heat. 2. When both sides are well-seared, add the onion, garlic, and tomatoes. 3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine. 4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely. CALORIES: 208 ROTEIN : 31g CARBS : 3g AT : 8g Metabolic Cooking 2011 Dave Ruel age 6
BEE ROAST WITH ALES RECIE MAKES 4 SERVINGS 1 pound beef round roast ¼ cup water 1 teaspoon Worcestershire sauce ¼ teaspoon garlic powder 1 apple, quartered ½ teaspoon cinnamon ½ teaspoon turmeric ½ cup sliced onion 1. lace roast into slow cooker. 2. In a bowl, combine water, Worcestershire sauce, garlic powder, cinnamon, turmeric; pour over roast. 3. Top with apple and onion. 4. Cover and cook on low for 5-6 hours until the meat is tender. CALORIES: 191 ROTEIN : 27g CARBS : 5g AT : 7g Metabolic Cooking 2011 Dave Ruel age 7
MEXICAN BEE ROAST Can be served over rice or used for fajitas RECIE MAKES 4 SERVINGS 1 pound beef round roast 1 can (14 oz) no-salt-added stewed tomatoes 1 cup salsa 2 diced green chillies 1 small onion, cut in chunks 1 green bell pepper, sliced 1. lace roast in slow cooker. 2. In a bowl, combined stewed tomatoes, salsa, green chillies, onion and green pepper. 3. Spoon over meat. 4. Cover and cook on low 8 to 10 hours or until the meat is tender but not dry. CALORIES: 191 ROTEIN : 28g CARBS : 4g AT : 7g Metabolic Cooking 2011 Dave Ruel age 8
BEE WITH ASIAN MUSHROOM SAUCE Another great slow cooker recipe RECIE MAKES 4 SERVINGS 1 pound lean red meat of your choice, cut in strips 12 big sliced mushrooms 3 tablespoons soy sauce 4 tablespoons Greek yogurt 2 cloves garlic, minced ½ cup low sodium beef broth 2 scallions, chopped Salt and pepper 1. ut the mushrooms in a slow cooker and place the beef on top. 2. Scatter the garlic, and salt over it. 3. In a bowl mix the broth, Greek yogurt, soy sauce, and pour around the beef. 4. Cover the slow cooker, set it to low, and let it cook for 6 hours. 5. When the time s up, remove the beef from the slow cooker and put it on a platter. 6. Top with the scallion, and serve. CALORIES: 198 ROTEIN : 33g CARBS : 3g AT : 6g Metabolic Cooking 2011 Dave Ruel age 9
CHO SUEY HAMBURG RECIE MAKES 2 SERVINGS 8oz extra lean ground beef 1 tablespoon olive oil 1 medium onion, sliced 2 cups mushrooms, sliced 2 stalks celery, thinly sliced ½ green pepper, diced 1 clove garlic, crushed 2 cups bean sprouts 2 tablespoons soy sauce 2 tablespoons low sodium beef broth 2 tablespoons water 1. In a wok or large skillet over medium-high heat, start browning the beef in the oil and breaking it up. When it s about halfway browned, add the onion, mushrooms, celery, green pepper, and garlic. 2. Continue breaking up the meat while stir-frying the vegetables. When all the pink is gone from the beef and the vegetables are almost tender-crisp, add the bean sprouts, soy sauce, water, and broth. 3. Continue stir-frying until the bean sprouts are just barely starting to wilt and the liquid has dissolved. Then serve. CALORIES: 191 ROTEIN : 30g CARBS : 2g AT : 7g Metabolic Cooking 2011 Dave Ruel age 10
EASY MEAT BALLS RECIE MAKES 4 SERVINGS (20 MEATBALLS) 1 pound of extra lean ground beef (or any ground lean red meat) ½ cup of minced onion 2 egg whites 1 egg ¼ cup oat bran 2 tablespoons low fat parmesan 1 teaspoon oregano ½ teaspoon garlic powder 1 teaspoon of dried parsley 2 tablespoons of skim milk Salt and pepper 1. In a large bowl, mix all the ingredients together. 2. Shape into balls, 20 meat balls total. 3. Bake for 25 minutes at 375 o. CALORIES: 233 ROTEIN : 34g CARBS : 4g AT : 9g Metabolic Cooking 2011 Dave Ruel age 11
EASY MEAT BALLS age 11 Metabolic Cooking 2011 Dave Ruel age 12
ITALIANO ZUCCHINI MEAT LOA Very moist and flavourful RECIE MAKES 4 SERVINGS 1 pounds extra lean ground beef (or any extra lean red meat) 2 tablespoons olive oil 1 small tomato, diced finely 2 medium zucchini, chopped 1 medium onion, chopped 2 cloves garlic, crushed 1 teaspoon dry parsley 1 egg ¾ cup low fat parmesan Salt and pepper 1. reheat the oven to 350 o. 2. Heat 1 tablespoon olive oil in a skillet and sauté the zucchini, onion, and garlic in it for 5 minutes. 3. Let the vegetables cool a bit and then put them in a big bowl with the beef, tomato, parsley, egg, cheese, salt, and pepper. 4. Using clean hands, mix the ingredients. 5. Take the meat mixture and put it in a big loaf pan, or a glass dish. 6. Bake for 35 to 40 minutes. CALORIES: 263 ROTEIN : 36g CARBS : 5g AT : 11g Metabolic Cooking 2011 Dave Ruel age 13
ITALIANO ZUCCHINI MEAT LOA age 13 Metabolic Cooking 2011 Dave Ruel age 14
SALSA MARINATED STEAK RECIE MAKES 2 SERVINGS 2 sirloin steaks (4oz each) 1 /3 cup salsa 2 tablespoons lime juice 1 garlic clove, minced 1 teaspoon dried oregano ¼ teaspoon ground cumin 1. Make marinade: combine salsa, lime juice, garlic, oregano, and cumin. Reserve 2 tablespoons marinade. 2. lace beef steaks in a re-sealable plastic bag and add remaining marinade (minus 2 tablespoons), turning to coat. 3. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight), turning occasionally. 4. Cook in a skillet or on a grill until desired doneness, brush with the reserved marinade as it cooks. CALORIES: 203 ROTEIN : 33g CARBS : 2g AT : 7g Metabolic Cooking 2011 Dave Ruel age 15
SANISH STEAK RECIE MAKES 4 SERVING 1 pound beef round steak 1 cup sliced onion ½ cup chopped celery 1 green bell pepper, sliced in rings 2 teaspoons dried parsley 1 tablespoon Worcestershire sauce 1 tablespoon mustard 1 tablespoon chilli powder 1 cup tomato sauce 2 teaspoons minced garlic 1. ut half the onion, celery, and green pepper in slow cooker. 2. Cut steak into serving-size pieces (4oz) and place steak pieces in slow cooker. 3. Combine parsley, garlic, Worcestershire sauce, mustard, tomato sauce, and remaining half onion, celery, green pepper, and pour over steak. 4. Cover and cook on low 6-8 hours. CALORIES: 192 ROTEIN : 28g CARBS : 5g AT : 7g Metabolic Cooking 2011 Dave Ruel age 16
SHREDDED BEE RECIE MAKES 6 SERVINGS I freeze most of the meat after it s done. Then I use this versatile beef to make sandwiches wraps, stir-fries, salads, and other great meals 1. If necessary, cut beef to fit slow cooker. 1.5 pounds beef roast 1 small onion, cut into thin wedges 1 teaspoon minced garlic 1 cup low-sodium beef broth 1 tablespoon Worcestershire sauce 1 teaspoon Dijon mustard ½ teaspoon dried thyme, crushed ¼ teaspoon cayenne pepper 2. lace onion and garlic in the cooker. Top with beef. 3. In a medium bowl, combine broth, Worcestershire sauce, mustard, thyme and cayenne. our over in cooker. 4. Cover and cook on low for 11 to 12 hours or on high for 5 to 6 hours. 5. Remove beef and onion from cooker, reserving juices. 6. Using two forks, shred beef. CALORIES: 183 ROTEIN : 29g CARBS : 1g AT : 7g Metabolic Cooking 2011 Dave Ruel age 17
SMOTHERED BURGERS RECIE MAKES 2 SERVINGS 8oz extra lean ground beef (or any lean red meat) 2 tablespoons olive oil ¼ cup sliced onion ¼ cup sliced mushrooms 1 teaspoon Worcestershire sauce 1. Heat oil in a skillet over medium high heat and sauté onion and mushrooms for about 3 minutes. Set aside. 2. In a bowl mix the beef, Worcestershire sauce, and cooked veggies. Divide into 2 burgers. 3. our the remaining tablespoon of oil in the pan and cook the burgers for about 3-4 minutes a side, or until fully cooked. CALORIES: 234 ROTEIN : 35g CARBS : 1g AT : 10g Metabolic Cooking 2011 Dave Ruel age 18
STEAK AU OIVRE RECIE MAKES 2 SERVINGS 2 sirloin steaks (4oz each) 1 teaspoon black pepper 1 tablespoon coconut oil 2 tablespoons low sodium beef broth 1 tablespoon apple cider vinegar 2 tablespoons Greek yogurt Salt 1. lace the steak on a plate and sprinkle half of the pepper evenly over it. Using your hands or the back of a spoon, press the pepper firmly into the steak s surface. Turn the steak over, and do the same thing to the other side. 2. Add the oil to a large, heavy skillet over high heat. Cook steaks, about 3-4 minutes per side. When the steak is done on both sides, turn down the heat to low, pour the broth, apple cider vinegar, and Greek yogurt over it. 3. Stir it around, mixing meat meat juice broth, apple cider vinegar, and Greek yogurt together. 4. Season lightly with salt and pour it over the steak. CALORIES: 225 ROTEIN : 33g CARBS : 3g AT : 9g Metabolic Cooking 2011 Dave Ruel age 19
BEE CHIHUAHUA C RECIE MAKES 2 SERVINGS 8oz beef, lean cut, cut into strips 1 tablespoon olive oil 1 cup black beans ½ cup corn 1 red pepper, diced 1 small onion, diced 1 cup tomatoes, diced ½ teaspoon chili powder 1 teaspoon cumin ¼ cup low sodium beef broth ¼ teaspoon onion powder 1. Heat 1 teaspoon oil in a large skillet over medium high heat. Sauté beef for 3 minutes. 2. Add onion and red pepper and sauté for additional 3 minutes. 3. Add beans, corn, tomatoes, cumin, chili powder, and onion powder. 4. Reduce heat and let simmer for about 5 more minutes or until liquid evaporates. CALORIES: 291 ROTEIN : 35g CARBS : 22g AT : 7g Metabolic Cooking 2011 Dave Ruel age 20
BEE AND EGGLANT V RECIE MAKES 4 SERVINGS 1 pound beef steak, cut in cubes 1 big eggplant, peeled and cubed 1 tomato, cubed ½ cup water ½ cup chopped celery ½ cup chopped onion ½ cup chopped green pepper ¼ teaspoon cinnamon ¼ teaspoon nutmeg Salt and pepper 1. In slow cooker, stir together the eggplant, tomato, celery, onion, green pepper, water, cinnamon, nutmeg, salt and pepper. 2. lace meat on top. 3. Cover and cook on low for about 6 hours. CALORIES: 195 ROTEIN : 28g CARBS : 5g AT : 7g Metabolic Cooking 2011 Dave Ruel age 21
METABOLIC MESS One-dish skillet metabolic meal! V RECIE MAKES 2 SERVINGS 8oz extra lean ground beef (or any ground lean red meat) 1 big handful spinach 1 medium onion, chopped 1 clove garlic, crushed 2 tablespoons salsa 2 eggs Salt and pepper 1. In a skillet over medium heat, begin browning the ground beef. When the ground beef is half cooked, add the onion and garlic and cook until the beef is completely done. Stir spinach into the ground beef. 2. Mix the eggs well with a fork and stir them in with the beef and spinach. 3. Continue cooking and stirring over low heat for a few more minutes, until the eggs are set. 4. Season with salt and pepper, serve. CALORIES: 255 ROTEIN : 35g CARBS : 4g AT : 11g Metabolic Cooking 2011 Dave Ruel age 22
SWEET EER BEE STIR-RY V RECIE MAKES 2 SERVINGS 8oz lean red meat 1 tablespoon coconut oil 1 tablespoon lemon juice 1 cup broccoli florets 1 teaspoon garlic ½ cup onion, chopped 1 teaspoon dried parsley 1 teaspoon dried oregano ¼ cup low-sodium beef broth 1 carrot, cut in thin wedges 1 green bell pepper, cut in wedges 1 red bell pepper, cut in wedges 1 orange bell pepper, cut in wedges 1. Thinly slice the meat across the grain. ut the oil in a wok or skillet over high heat. When it s hot, add the beef and stir-fry for about 3-4 minutes. 2. Add red, green and orange pepper, garlic, broccoli, carrot, lemon juice and onion, stir-fry for 1 minute. 3. Add, parsley and oregano, stir fry for another minute. 4. Add broth. 5. Stir until sauce thickens. CALORIES: 216 ROTEIN : 33g CARBS : 3g AT : 8g Metabolic Cooking 2011 Dave Ruel age 23
SWEET EER BEE STIR-RY age 23 Metabolic Cooking 2011 Dave Ruel age 24
THAI BEE LETTUCE WRAS ast to make with lettuce leaves instead of tortillas! V RECIE MAKES 2 SERVINGS 8oz extra lean ground beef (or any ground lean red meat) 1 teaspoon red pepper flakes 1 small chopped onion 1 clove garlic ½ medium bell pepper, diced or sliced (your favourite color) 2 tablespoons lime juice 2 tablespoons low-sodium beef broth 1 tablespoon fish sauce 2 teaspoons soy sauce 1oz chopped peanuts 2 big lettuce leaves 1. In a big, heavy skillet, start browning and crumbling the ground round along with the red pepper flakes. When the beef is browned, tilt the pan and spoon off any fat that s accumulated. 2. Stir in the onion, garlic, pepper, lemon juice, broth, fish sauce and soy sauce. Turn the heat to low and let the whole thing simmer for 5 minutes or until liquid evaporates completely. 3. Arrange 2 big lettuce leaves on a plate and spoon the meat mixture into the leaves and sprinkle with the peanuts. 4. Wrap in the lettuce and eat as you would a burrito. CALORIES: 261 ROTEIN : 33g CARBS : 3g AT : 13g Metabolic Cooking 2011 Dave Ruel age 25
STUED EERS C V RECIE MAKES 4 SERVING 1 pound lean ground beef (or any ground lean red meat) 1 cup cooked brown rice 1 onion, finely chopped ¼ cup grated low fat parmesan cheese 3 garlic cloves, minced ½ teaspoon dried thyme ½ teaspoon dried basil 4 green, red, or yellow bell peppers, tops cut off and seeded ½ cup tomato puree or tomato sauce 1. reheat oven to 350 o. 2. Mix together beef, rice, onion, parmesan, tomato sauce, garlic, thyme, and basil in large bowl then spoon evenly into bell peppers. Stand peppers in shallow baking dish or casserole. our tomato puree over peppers and add enough water to baking dish to come partway up sides of peppers. 3. Cover baking dish with foil and bake, basting peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving. CALORIES: 281 ROTEIN : 30g CARBS : 20g AT : 9g Metabolic Cooking 2011 Dave Ruel age 26
STUED EERS age 26 Metabolic Cooking 2011 Dave Ruel age 27