Chicken and Poultry

8/10/2019 Chicken and Poultry

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RECIPE TITLE

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 dierent 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 creang the perfect fat loss diet.

Poultry is also a terric source of trypophan, vitamin B3, selenium, vitamin B6, and phosphorus, so

not only are you geng an outstanding protein intake, but youre geng 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 denion 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 eang healthy can be. So experiment a lile

and be sure to try all of these recipes. The more you can break away from your usual preparaon

method, the more youll enjoy scking with your diet.

A WORD FROM THE METABOLIC KITCHEN


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1. Asian Turkey Burgers ................................Page 4

2. Chicken Liver Saute ..................................Page 6

3. Chicken Vindaloo......................................Page 7

4. Deviled Chicken ........................................Page 85. Lemon Mustard Herb Chicken ..................Page 9

6. Metabolic Turkey Muns......................Page 10

7. Metabolic Fried Chicken Fingers .........Page 11

8. Turkey Chili .............................................Page 13

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

10. Creamy Mustard-Pecan Chicken ............Page 15

11. Spicy Peanut Chicken .............................Page 16

12. Super Spicy Citrus Chicken .....................Page 17

13. Mexi Turkey-Eggs Skillet .........................Page 18

14. Chicken Piccata.......................................Page 19

15. Chicken Burritos .....................................Page 21

16. Chicken with Moroccan Seasoning ........Page 22

17. Double Turkey Sandwich ........................Page 23

18. Tuscan Chicken .......................................Page 25

19. Chicken-Almond Sr-Fry........................Page 26

20. Thai Chicken Basil Sr-Fry......................Page 27

CHICKEN & POULTRY RECIPE INDEX

Click on recipe to navigate

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CALORIES: 450

RECIPE TITLE

- Per Serving -

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CALORIES: 184

PROTEIN : 33g

CARBS : 4g

FAT : 4g

DIRECTIONS

1. Combine all the ingredients in a big bowl.

2. With clean hands, squeeze it together unl its very well combined.

3. Divide into three equal porons and form into burgers about inch (2 cm) thick.

4. Spray a skillet with non-sck cooking spray.

5. Place over medium-high heat.

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

through.

ASIAN TURKEY BURGERS

INGREDIENTS

RECIPE MAKES 3 SERVINGS

(3 BURGERS)

1 pound ground turkey 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



5/27

ASIAN TURKEY BURGERS

Page 4



6/27

P

CALORIES: 168

PROTEIN : 27g

CARBS : 6g

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 sr-fry unlthe mushrooms are starng 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


8oz chicken livers

4 big sliced mushrooms cup minced onion

1 teaspoon macadamia oil

1 clove garlic, crushed

teaspoon rosemary

cup orange juice

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!


7/27

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CALORIES: 134

PROTEIN : 27g

CARBS : 2g

FAT : 2g

DIRECTIONS

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

2. In a bowl, sr 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


(4 BREASTS)

4 boneless, skinless, chickenbreasts (4 oz each)

cup onion, chopped


1 tablespoon grated ginger

teaspoon cumin

teaspoon coriander

1 teaspoon turmeric 2 tablespoons lime juice

2 tablespoons apple cider vinegar

cup low sodium chicken broth

Pinch of cinnamon, salt, pepper

- Per Serving -



An Indian classic slow cooker recipe


8/27

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CALORIES: 122

PROTEIN : 26g

CARBS : 0g

FAT : 2g

DIRECTIONS

1. Preheat the oven to 375oF .

2. Add the stevia, mustard, pinch of salt, and curry powder.

3. Sr unl well combined.

4. Roll the chicken pieces in the mixture unl coated.

5. Arrange them in a baking dish (I prefer a glass dish).

6. Bake for 35 minutes.

DEVILED CHICKEN

INGREDIENTS


(4 breasts)

4 boneless, skinless chickenbreasts (4oz each)

4 tablespoons Dijon mustard

1 teaspoon curry powder

Pinch of stevia

Salt

- Per Serving -




9/27

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CALORIES: 122

PROTEIN : 26g

CARBS : 0g

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

scaer the scallions over it before serving.

LEMON MUSTARD HERB CHICKEN

INGREDIENTS


(4 BREASTS)

4 boneless, skinless, chickenbreasts (4oz each)

1/3cup lemon juice

1/3cup Dijon mustard

1 tablespoon sage

1 tablespoon dried thyme


2 scallions- Per Serving -




10/27

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CALORIES: 183

PROTEIN : 33g

CARBS : 6g

FAT : 3g

DIRECTIONS

1. Preheat oven to 375oF.

2. Mix everything together in a big bowl.

3. Put the mix in a mun pan (should ll about 8 spots in the pan)coated with a bit of cooking spray.

4. Bake for about 30 minutes.

METABOLIC TURKEY MUFFINS

INGREDIENTS


(8 MUFFINS)

2 lbs of ground turkey 1 diced onion

cup oatmeal

1 whole egg

1 teaspoon dry parsley

cup of low fat parmesan

cup low fat milk

teaspoon of garlic powder

1 teaspoon of oregano

Salt and pepper

- Per Serving -




11/27

P C

CALORIES: 215

PROTEIN : 30g

CARBS : 17g

FAT : 3g

DIRECTIONS

1. Preheat oven to 375oF. Prepare baking sheet by coang 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 containerwith a ghtly ng lid. Shake well. This is your coang mixture.

2. Add egg whites in a medium bowl. Dip each strip in the egg whites.

Then dip each strip (nger) in the coang 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 unl golden. Then turn the ngers

and bake for an addional 5-6 minutes.

METABOLIC FRIED CHICKEN FINGERS

INGREDIENTS


(16 FINGERS)

4 cooked chicken breasts(4oz each)

2 egg whites

1 teaspoon coconut oil

cup bran buds

cup oatmeal

1 teaspoon onion powder

Salt and pepper- Per Serving -




12/27

TURKEY CHILI

Page 13


METABOLIC FRIED CHICKEN FINGERS

Page 11


13/27

P C

CALORIES: 206

PROTEIN : 27g

CARBS : 20g

FAT : 2g

DIRECTIONS

1. In a pan, cook the turkey, red pepper, onion, garlic for 5-6 mins,

unl 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 sr for 20 mins or unl it reaches wanted

thickness.

TURKEY CHILI

INGREDIENTS


(9 cups)

1.5 lbs of ground turkey orchicken

1 cup of diced onion

1 diced red bell pepper

3 cloves garlic, minced

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 -




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15/27

P F

CALORIES: 269

PROTEIN : 34g

CARBS : 4g

FAT : 13g

DIRECTIONS

1. Place the pecans in a food processor unl theyre ground medium-ne. 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 sck.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 sll 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 BREASTS)

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

cup shelled pecans, ground

2 tablespoons Dijon mustard

2 tablespoons Greek yogurt

1 tablespoon macadamia oil

- Per Serving -




16/27

P F

CALORIES: 253

PROTEIN : 30g

CARBS : 4g

FAT : 13g

DIRECTIONS

1. On a saucer or plate, sr 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 thats happening, put all the liquid in a blender or food

processor along with the peanut buer, lemon juice, garlic, and

jalapeo. Blend unl smooth (p: wash your hands aer handling

hot pepper).

3. Pour this rather thick sauce over the chicken (aer turning the

chicken) and cover. Turn the heat to low, and let it cook for 10 to

15 minutes or unl the chicken is cooked through.

SPICY PEANUT CHICKEN

INGREDIENTS


4 boneless, skinless

chicken breasts (4oz each) 2 tablespoons raw peanuts

1 teaspoon ground cumin

teaspoon ground cinnamon

2 tablespoons peanut oil

onion, thinly sliced

2 tablespoons natural peanut

buer 1 tablespoon lemon juice


fresh jalapeo, sliced

- Per Serving -



Takes 10 minutes to put together and 15 to cook, hot

and spicy to incinerate body fat!


17/27

P F

CALORIES: 174

PROTEIN : 27g

CARBS : 3g

FAT : 6g

DIRECTIONS

1. Saut the chicken in the olive oil over medium-high heat. Cover

the pan and lt the lid.

2. While its sauting, mix together the lemon juice, red pepper

akes, ginger, stevia and honey.

3. Aer 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. Saut 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. Scaer sliced scallions and chopped cilantro

over each poron and serve.

SUPER SPICY CITRUS CHICKEN

INGREDIENTS


4 boneless, skinless chicken

breasts (4oz each) 2 tablespoons olive oil

3 tablespoons lime juice

3 tablespoons lemon juice

2 teaspoons red pepper akes

2 teaspoons grated ginger

teaspoon natural honey

Pinch of stevia 2 scallions, nely 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)


18/27

P F

CALORIES: 276

PROTEIN : 36g

CARBS : 6g

FAT : 12g

DIRECTIONS

1. Start browning the turkey in the olive oil, crumbling it as you go.

2. When its mostly browned, add the garlic, oregano, cinnamon,

cloves, salt and pepper.

3. Cook it for 2 to 3 minutes and sr in the lemon juice. Remove

from heat.

4. Beat the eggs and egg whites and sr in the tomatoes and onion.

5. Put the skillet back on the heat.

6. Pour the eggs over the turkey, and scramble unl 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


teaspoon ground cloves

2 tablespoons lemon juice

4 eggs (whole)

4 egg whites

1 cup diced tomatoes

cup minced onion

Salt and pepper

- Per Serving -



Turn a pound of ground turkey into a quick-easy

Mexican meal!


19/27

P F

CALORIES: 162

PROTEIN : 26g

CARBS : 1g

FAT : 6g

DIRECTIONS

1. Heat the olive oil in a large, heavy skillet over medium-high heat.

Cook the chicken unl its 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 sr.

4. Boil the whole thing hard for about 1 minute to reduce it a lile.

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

6. Sprinkle the parsley over it, and serve.

CHICKEN PICCATA

INGREDIENTS


(4 BREASTS)

4 boneless, skinlesschicken breasts (4oz each)

2 tablespoons olive oil


1 tablespoon lemon juice


1 tomato, diced

1 tablespoon apple cidervinegar

1 tablespoon capers, chopped

3 tablespoons fresh parsley,

chopped

- Per Serving -




20/27

CHICKEN PICCATA

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21/27

P C F

CALORIES: 269

PROTEIN : 36g

CARBS : 20g

FAT : 5g

DIRECTIONS

1. In a bowl, mix the garlic, chilli powder, oil, lime juice, salt,

and jalapeo together.

2. Add chicken and sr.

3. Fill each torlla with mixture and top with leuce, cheese,

1 tablespoon sour cream, 1 tablespoon salsa, and a sprinkling

of cilantro.

4. Wrap and devour!

CHICKEN BURRITOS

INGREDIENTS


(2 BURRITOS)

2 cooked chicken breasts (4oz each) 1 clove garlic, crushed

teaspoon chilli powder

1 teaspoon olive oil

1 teaspoon lime juice

1 jalapeo, minced (oponal)

2 small torllas

cup shredded leuce cup low fat shredded cheddar

cheese

2 tablespoons light sour cream

2 tablespoons salsa

Chopped fresh cilantro (oponal)

- Per Serving -



Easy and Delicious!


22/27

P C F

CALORIES: 286

PROTEIN : 32g

CARBS : 26g

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,

scaer 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. Sr in quinoa,

the second tablespoon olive oil and mix well.

CHICKEN WITH MOROCCAN SEASONING

INGREDIENTS


4 boneless skinless chicken

breasts (4oz each), diced

2 cups quinoa, cooked

2 tablespoons olive oil 1 medium onion, thinly sliced


1 cup chicken broth

teaspoon ground coriander


teaspoon paprika

teaspoon ground cumin

1 teaspoon ground ginger

teaspoon cayenne

Pinch of stevia

1 tablespoon tomato paste

Salt and pepper

- Per Serving -




23/27

P C F

CALORIES: 281

PROTEIN : 35g

CARBS : 24g

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 leuce.

3. Top with other slice of whole wheat bread. Cut in half, serve.

DOUBLE TURKEY SANDWICH

INGREDIENTS


(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

cup shredded leuce- Per Serving -




24/27

DOUBLE TURKEY SANDWICH

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25/27

P C F

CALORIES: 295

PROTEIN : 33g

CARBS : 25g

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, sr 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



breasts (4oz each)

2 tablespoons olive oil

cup chopped onion

red bell pepper, cut into strips

green bell pepper, cut into strips

8oz black beans, drained

1 tomato, diced

cup low-sodium chicken broth 1 tablespoon apple cider vinegar

teaspoon dried oregano


Salt and pepper

- Per Serving -



Fabulous Italian chicken, slow cooker recipe


26/27

P F

CALORIES: 238

PROTEIN : 32g

CARBS : 5g

FAT : 10g

DIRECTIONS

1. Make sure all ingredients are chopped, sliced, and grated before cooking.

Once ready, sr 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 sr-fry them unl theyre 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. Sr-fry for about 5

minutes or unl just barely tender-crisp. Add the chicken and sr-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



breasts (4oz each), cooked and

cut into cubes

1 tablespoon soy sauce



1 teaspoon fresh ginger, grated

2 teaspoons coconut oil

cup slivered almonds 1 cup broccoli orets

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


27/27

P F

CALORIES: 198

PROTEIN : 31g

CARBS : 5g

FAT : 6g

DIRECTIONS

1. Combine the sh sauce, soy sauce, stevia in a blender. Blend for

several seconds, then turn o the blender. Add the basil and red

pepper akes, set aside.

2. Heat 1 teaspoon of oil in a wok or skillet over high heat and addthe garlic, chicken, and onion and sr-fry for 3 to 4 minutes.

Add the green beans and connue to sr-fry unl the chicken is

cooked through.

3. Sr the sh sauce mixture into the sr-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



breasts (4oz each)

2 tablespoons thai sh sauce

2 tablespoons soy sauce

Pinch of stevia

2 teaspoons dried basil

1 teaspoon red pepper akes

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

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