recipe title - amazon s3&+poultry.pdf · 2013-09-28 · recipe title metabolic cooking ©2011...

RECIPE TITLE

Metabolic Cooking ©2011 Dave Ruel | Metabolic Cooking ©2011 Dave Ruel | Page 2

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.

Poultry 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 metabo-lism 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 de-lectable 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.

A WORD FROM THE METABOLIC KITCHEN

RECIPE TITLE

Metabolic Cooking ©2011 Dave Ruel | Metabolic Cooking ©2011 Dave Ruel | Page 3

1. Asian Turkey Burgers ................................Page 42. Chicken Liver Saute ..................................Page 63. Chicken Vindaloo......................................Page 74. Deviled Chicken ........................................Page 85. Lemon Mustard Herb Chicken ..................Page 96. Metabolic Turkey Muffins ......................Page 10

7. Metabolic “Fried” Chicken Fingers .........Page 118. Turkey Chili .............................................Page 13

9. Cashew-Crusted Chicken ........................Page 14

10. Creamy Mustard-Pecan Chicken ............Page 1511. Spicy Peanut Chicken .............................Page 1612. Super Spicy Citrus Chicken .....................Page 1713. Mexi Turkey-Eggs Skillet .........................Page 1814. Chicken Piccata.......................................Page 19

15. Chicken Burritos .....................................Page 2116. Chicken with Moroccan Seasoning ........Page 2217. Double Turkey Sandwich ........................Page 2318. Tuscan Chicken .......................................Page 25

19. Chicken-Almond Stir-Fry ........................Page 2620. Thai Chicken Basil Stir-Fry ......................Page 27

CHICKEN & POULTRY RECIPE INDEX

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CALORIES: 450

RECIPE TITLE

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Metabolic Cooking ©2011 Dave Ruel |

CALORIES: 184

PROTEIN : 33gCARBS : 4g

FAT : 4g

DIRECTIONS

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. Place over medium-high heat.

6. Cook the burgers for about 5 minutes per side until cooked through.

ASIAN TURKEY BURGERS

INGREDIENTS

RECIPE 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

Metabolic Cooking ©2011 Dave Ruel | Page 4

ASIAN TURKEY BURGERSPage 4


P

CALORIES: 168


FAT : 4g

DIRECTIONS

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.

CHICKEN LIVER SAUTE

INGREDIENTS

RECIPE 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• Pinch of stevia - Per Serving -



No overcooking with liver, which makes chicken livers an ideal super-fast gourmet, and low-cost meal!

P

CALORIES: 134


FAT : 2g

DIRECTIONS

1. Put the chicken, onion, and garlic in a slow cooker.

2. In a bowl, stir together the remaining ingredients.

3. Pour the mixture over the chicken.

4. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

CHICKEN VINDALOO

INGREDIENTS

RECIPE 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• Pinch of cinnamon, salt, pepper

- Per Serving -



An Indian classic “slow cooker” recipe

P

CALORIES: 122


FAT : 2g

DIRECTIONS

1. Preheat the oven to 375oF .

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.

DEVILED CHICKEN

INGREDIENTS

RECIPE MAKES 4 SERVINGS (4 breasts)

• 4 boneless, skinless chicken breasts (4oz each)

• 4 tablespoons Dijon mustard• 1 teaspoon curry powder• Pinch of stevia• Salt

- Per Serving -



P

CALORIES: 122


FAT : 2g

DIRECTIONS

1. Mix together the lemon juice, mustard, sage, thyme, and garlic.

2. Put 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.

LEMON MUSTARD HERB CHICKEN

INGREDIENTS


• 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

- Per Serving -



P

CALORIES: 183


FAT : 3g

DIRECTIONS

1. Preheat oven to 375oF.

2. Mix everything together in a big bowl.

3. Put 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.

METABOLIC TURKEY MUFFINS

INGREDIENTS

RECIPE 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

- Per Serving -



P C

CALORIES: 215


FAT : 3g

DIRECTIONS

1. Preheat oven to 375oF. Prepare 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. Place 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 min-utes or until golden. Then turn the fingers and bake for an additional 5-6 minutes.

METABOLIC “FRIED” CHICKEN FINGERS

INGREDIENTS

RECIPE 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

- Per Serving -



TURKEY CHILI Page 13


METABOLIC “FRIED” CHICKEN FINGERS Page 11

P C

CALORIES: 206


FAT : 2g

DIRECTIONS

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.

TURKEY CHILI

INGREDIENTS

RECIPE 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

- Per Serving -



P F

CALORIES: 257


FAT : 13g

DIRECTIONS

1. Put 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.

CASHEW-CRUSTED CHICKEN

INGREDIENTS



• 2/3 cup raw cashew pieces• ¼ teaspoon paprika• 1 egg• 2 tablespoons macadamia oil• Salt and pepper

- Per Serving -



The cashew crust mixed cooked with macadamia oil gives this chicken a delicious nutty flavour. It’s to die for!

P F

CALORIES: 269


FAT : 13g

DIRECTIONS1. Place 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.

CREAMY MUSTARD-PECAN CHICKEN

INGREDIENTS


• 4 boneless, skinless, chicken breasts (4oz each)

• ½ cup shelled pecans, ground• 2 tablespoons Dijon mustard• 2 tablespoons Greek yogurt• 1 tablespoon macadamia oil

- Per Serving -



P F

CALORIES: 253


FAT : 13g

DIRECTIONS

1. On a saucer or plate, stir the cumin and cinnamon together and then rub into both sides of chicken breasts. Put 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. Pour 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.

SPICY PEANUT CHICKEN

INGREDIENTS



• 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

- Per Serving -



Takes 10 minutes to put together and 15 to cook, hot and spicy to incinerate body fat!

P F

CALORIES: 174


FAT : 6g

DIRECTIONS

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.

SUPER SPICY CITRUS CHICKEN

INGREDIENTS



• 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• Pinch of stevia• 2 scallions, finely sliced• 2 tablespoons chopped cilantro

- Per Serving -



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)

P F

CALORIES: 276


FAT : 12g

DIRECTIONS

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. Put the skillet back on the heat.

6. Pour the eggs over the turkey, and scramble until the eggs are set.

MEXI TURKEY-EGGS SKILLET

INGREDIENTS


• 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

- Per Serving -



Turn a pound of ground turkey into a quick-easy Mexican meal!

P F

CALORIES: 162


FAT : 6g

DIRECTIONS

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. Put the chicken back in the pan for another minute.

6. Sprinkle the parsley over it, and serve.

CHICKEN PICCATA

INGREDIENTS



• 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

- Per Serving -



CHICKEN PICCATA Page 19


P C F

CALORIES: 269


FAT : 5g

DIRECTIONS

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!

CHICKEN BURRITOS

INGREDIENTS

RECIPE 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)

- Per Serving -



Easy and Delicious!

P C F

CALORIES: 286


FAT : 6g

DIRECTIONS

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. Pour 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.

CHICKEN WITH MOROCCAN SEASONING

INGREDIENTSRECIPE 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• Pinch of stevia• 1 tablespoon tomato paste• Salt and pepper

- Per Serving -



P C F

CALORIES: 281


FAT : 5g

DIRECTIONS

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.

DOUBLE TURKEY SANDWICH

INGREDIENTS

RECIPE 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

- Per Serving -



DOUBLE TURKEY SANDWICH Page 23


P C F

CALORIES: 295


FAT : 7g

DIRECTIONS

1. Put the onion, peppers, and beans in a slow cooker.

2. Place 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. Pour the mixture over the chicken.

5. Cover the slow cooker, set it to low.

6. Let it cook for 6 to 7 hours.

TUSCAN CHICKEN

INGREDIENTS



• 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

- Per Serving -



Fabulous Italian chicken, “slow cooker recipe”

P F

CALORIES: 238


FAT : 10g

DIRECTIONS

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.

CHICKEN-ALMOND STIR-FRY

INGREDIENTS


• 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

- Per Serving -



V

P F

CALORIES: 198


FAT : 6g

DIRECTIONS

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).

THAI CHICKEN BASIL STIR-FRY

INGREDIENTS



• 2 tablespoons thai fish sauce• 2 tablespoons soy sauce• Pinch 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)

- Per Serving -



V

recipe title - amazon s3&+poultry.pdf · 2013-09-28 · recipe title metabolic cooking ©2011...

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