A WORD FROM THE METABOLIC KITCHEN

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 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.

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CHICKEN & POULTRY RECIPE INDEX

Click on recipe to navigate

1. Asian Turkey Burgers 2. Chicken Vindaloo 3. Deviled Chicken 4. Lemon Mustard Herb Chicken 5. Metabolic Turkey Muffins

Page 4 Page 6 Page 7 Page 8 Page 9

10. Spicy Peanut Chicken 11. Super Spicy Citrus Chicken 12. Mexi Turkey-Eggs Skillet 13. Chicken Liver Saute 14. Chicken Piccata

Page 16 Page 17 Page 18 Page 19 Page 20

6. Metabolic “Fried” Chicken Fingers 7. Turkey Chili

Page 10 Page 12

15. Chicken Burritos 16. Chicken with Moroccan Seasoning 17. Double Turkey Sandwich 18. Tuscan Chicken

Page 22 Page 23 Page 24 Page 26

8. Cashew-Crusted Chicken 9. Creamy Mustard-Pecan Chicken

Page 14 Page 15 19. Chicken-Almond Stir-Fry 20. Thai Chicken Basil Stir-Fry Page 27 Page 28

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ASIAN TURKEY BURGERS

DIRECTIONS
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
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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.
- Per Serving -

CALORIES: 175
PROTEIN: CARBS: FAT: 38g 3.5g 1g

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ASIAN TURKEY BURGERS

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CHICKEN VINDALOO
An Indian classic “slow cooker” recipe

DIRECTIONS
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
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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.

- Per Serving -

CALORIES: 118
PROTEIN: 23.5g CARBS: 2.5g FAT: 1.5g

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DEVILED CHICKEN

DIRECTIONS
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

1. Preheat the oven to 375°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.

- Per Serving -

CALORIES: 112
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PROTEIN: CARBS: FAT:

23g 0.5g 2g

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LEMON MUSTARD HERB CHICKEN

DIRECTIONS
INGREDIENTS
RECIPE 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. 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.
- Per Serving -

CALORIES: 128
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PROTEIN: 23.5g CARBS: 4g FAT: 2g

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METABOLIC TURKEY MUFFINS

DIRECTIONS
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

1. Preheat oven to 375°F. 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.

- Per Serving -

CALORIES: 183
PROTEIN: CARBS: FAT: 31g 8g 3g

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METABOLIC “FRIED” CHICKEN FINGERS

DIRECTIONS
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

1. Preheat oven to 375°F. 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 minutes or until golden. Then turn the fingers and bake for an additional 5-6 minutes.

- Per Serving -

CALORIES: 214
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PROTEIN: CARBS: FAT:

24g 16g 6g

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METABOLIC “FRIED” CHICKEN FINGERS
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TURKEY CHILI

DIRECTIONS
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
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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.

- Per Serving -

CALORIES: 190
PROTEIN: CARBS: FAT: 25g 18g 2g

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TURKEY CHILI
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CASHEW-CRUSTED CHICKEN
The cashew crust mixed cooked with macadamia oil gives this chicken a delicious nutty flavour. It’s to die for!

DIRECTIONS
INGREDIENTS
RECIPE 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. 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.

- Per Serving -

CALORIES: 270
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PROTEIN: CARBS: FAT:

27g 4.5g 16g

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CREAMY MUSTARD-PECAN CHICKEN

DIRECTIONS
INGREDIENTS
RECIPE 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. 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.

- Per Serving -

CALORIES: 243
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PROTEIN: CARBS: FAT:

25g 2g 15g

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

DIRECTIONS
INGREDIENTS
RECIPE 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 cup water • 1 tbsp soy sauce • 3 drop tabasco sauce
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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.
- Per Serving -

CALORIES: 259
PROTEIN: CARBS: FAT: 26g 5g 15g

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SUPER SPICY 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)

DIRECTIONS

INGREDIENTS
RECIPE 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 • Pinch of stevia • 2 scallions, finely sliced • 2 tablespoons chopped cilantro
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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.
- Per Serving -

CALORIES: 193
PROTEIN: 23.5g CARBS: 4.5g FAT: 9g

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MEXI TURKEY-EGGS SKILLET
Turn a pound of ground turkey into a quick-easy Mexican meal!

DIRECTIONS
INGREDIENTS
RECIPE 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
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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.

- Per Serving -

CALORIES: 291
PROTEIN: 38.5g CARBS: 5g FAT: 13g

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

DIRECTIONS
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

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.
- Per Serving -

CALORIES: 195
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PROTEIN: CARBS: FAT:

21g 7.5g 9g

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CHICKEN PICCATA

DIRECTIONS
INGREDIENTS
RECIPE 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
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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.
- Per Serving -

CALORIES: 185
PROTEIN: CARBS: FAT: 24g 2g 9g

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CHICKEN PICCATA

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CHICKEN BURRITOS
Easy and Delicious!

DIRECTIONS
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 fat free shredded cheddar cheese • 2 tablespoons fat-free sour cream • 2 tablespoons salsa • Chopped fresh cilantro (optional)
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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!

- Per Serving -

CALORIES: 339
PROTEIN: 39.5g CARBS: 25g FAT: 9g

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CHICKEN WITH MOROCCAN SEASONING

DIRECTIONS
INGREDIENTS
RECIPE 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
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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.
- Per Serving -

CALORIES: 311
PROTEIN: CARBS: FAT: 28g 25g 11g

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DOUBLE TURKEY SANDWICH

DIRECTIONS
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

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.

- Per Serving -

CALORIES: 304
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PROTEIN: CARBS: FAT:

26g 32g 8g

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DOUBLE TURKEY SANDWICH
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TUSCAN CHICKEN
Fabulous Italian chicken, “slow cooker recipe”.

DIRECTIONS
INGREDIENTS
RECIPE 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
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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.
- Per Serving -

CALORIES: 249
PROTEIN: CARBS: FAT: 27g 15g 9g

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CHICKEN-ALMOND STIR-FRY

DIRECTIONS
INGREDIENTS
RECIPE 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
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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.

- Per Serving -

CALORIES: 300
PROTEIN: 27.5g CARBS: 11.5g FAT: 16g

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THAI CHICKEN BASIL STIR-FRY

DIRECTIONS
INGREDIENTS
RECIPE MAKES 4 SERVINGS • 4 boneless, skinless chicken breasts (4oz each) • 2 tablespoons thai fish sauce • 2 tablespoons soy sauce • Pinch of stevia • 2 teaspoons dried basil • 1 teaspoon red pepper flakes • 3 teaspoons coconut oil • 2 cloves garlic, crushed • 1 small onion, sliced • 3 cups green beans (cut each bean in 3-4 pieces)
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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).

- Per Serving -

CALORIES: 225
PROTEIN: CARBS: FAT: 27g 10g 8.5g

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