RECIPE TITLE

Metabolic Cooking 2011 Dave Ruel | Page 2 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 diferent 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 creatng the perfect fat loss diet.
Poultry is also a terrifc source of trypophan, vitamin B3, selenium, vitamin B6, and phosphorus, so
not only are you getng an outstanding protein intake, but youre getng 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 defniton 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 eatng healthy can be. So experiment a litle
and be sure to try all of these recipes. The more you can break away from your usual preparaton
method, the more youll enjoy stcking with your diet.
A WORD FROM THE METABOLIC KITCHEN
RECIPE TITLE
Metabolic Cooking 2011 Dave Ruel | Page 3 Metabolic Cooking 2011 Dave Ruel | Page 3
1. Asian Turkey Burgers ................................ Page 4
2. Chicken Liver Saute .................................. Page 6
3. Chicken Vindaloo...................................... Page 7
4. Deviled Chicken ........................................ Page 8
5. Lemon Mustard Herb Chicken .................. Page 9
6. Metabolic Turkey Mufns ...................... 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 Str-Fry ........................ Page 26
20. Thai Chicken Basil Str-Fry ...................... Page 27
CHICKEN & POULTRY RECIPE INDEX
Click on recipe to navigate
P C F
P F
P C
P
P F V
P
CALORIES: 450
RECIPE TITLE
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 4
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 untl its very well combined.
3. Divide into three equal portons and form into burgers about
inch (2 cm) thick.
4. Spray a skillet with non-stck cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side untl 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
Metabolic Cooking 2011 Dave Ruel | Page 4
ASIAN TURKEY BURGERS
Page 4
Metabolic Cooking 2011 Dave Ruel | Page 5
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 str-fry untl
the mushrooms are startng 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
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 -
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Metabolic Cooking 2011 Dave Ruel | Page 6
No overcooking with liver, which makes chicken livers
an ideal super-fast gourmet, and low-cost meal!
P
CALORIES: 134
PROTEIN : 27g
CARBS : 2g
FAT : 2g
DIRECTIONS
1. Put the chicken, onion, and garlic in a slow cooker.
2. In a bowl, str 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)
cup onion, chopped
1 clove garlic, crushed
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 -
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Metabolic Cooking 2011 Dave Ruel | Page 7
An Indian classic slow cooker recipe
P
CALORIES: 122
PROTEIN : 26g
CARBS : 0g
FAT : 2g
DIRECTIONS
1. Preheat the oven to 375
o
F .
2. Add the stevia, mustard, pinch of salt, and curry powder.
3. Str untl well combined.
4. Roll the chicken pieces in the mixture untl 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 -
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Metabolic Cooking 2011 Dave Ruel | Page 8
P
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
scater the scallions over it before serving.
LEMON MUSTARD HERB CHICKEN
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
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 9
P
CALORIES: 183
PROTEIN : 33g
CARBS : 6g
FAT : 3g
DIRECTIONS
1. Preheat oven to 375
o
F.
2. Mix everything together in a big bowl.
3. Put the mix in a mufn pan (should fll 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
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 -
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Metabolic Cooking 2011 Dave Ruel | Page 10
P C
CALORIES: 215
PROTEIN : 30g
CARBS : 17g
FAT : 3g
DIRECTIONS
1. Preheat oven to 375
o
F. Prepare baking sheet by coatng 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 tghtly ftng lid. Shake well. This is your coatng mixture.
2. Add egg whites in a medium bowl. Dip each strip in the egg whites.
Then dip each strip (fnger) in the coatng 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 untl golden. Then turn the fngers
and bake for an additonal 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
cup bran buds
cup oatmeal
1 teaspoon onion powder
Salt and pepper
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 11
TURKEY CHILI
Page 13
Metabolic Cooking 2011 Dave Ruel | Page 12
METABOLIC FRIED CHICKEN FINGERS
Page 11
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,
untl 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 str for 20 mins or untl 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
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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Metabolic Cooking 2011 Dave Ruel | Page 13
P F
CALORIES: 257
PROTEIN : 29g
CARBS : 6g
FAT : 13g
DIRECTIONS
1. Put the cashew pieces in a food processor and grind them
to a fne 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, coatng both sides. Add macadamia oil in skillet over
medium to medium-high heat and add the chicken.
4. Saut untl its golden on both sides and cooked through
about 5 minutes per side.
CASHEW-CRUSTED CHICKEN
INGREDIENTS
RECIPE MAKES 4 SERVINGS
(4 BREASTS)
4 boneless, skinless chicken
breasts (4oz each)

2
/3 cup raw cashew pieces
teaspoon paprika
1 egg
2 tablespoons macadamia oil
Salt and pepper
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 14
The cashew crust mixed cooked with macadamia oil
gives this chicken a delicious nuty favour. Its to die for!
P F
CALORIES: 269
PROTEIN : 34g
CARBS : 4g
FAT : 13g
DIRECTIONS
1. Place the pecans in a food processor untl theyre ground medium-fne. 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 stck.
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 stll 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
RECIPE MAKES 4 SERVINGS
(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 -
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Metabolic Cooking 2011 Dave Ruel | Page 15
P F
CALORIES: 253
PROTEIN : 30g
CARBS : 4g
FAT : 13g
DIRECTIONS
1. On a saucer or plate, str 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 buter, lemon juice, garlic, and
jalapeo. Blend untl smooth (tp: wash your hands afer handling
hot pepper).
3. Pour this rather thick sauce over the chicken (afer turning the
chicken) and cover. Turn the heat to low, and let it cook for 10 to
15 minutes or untl the chicken is cooked through.
SPICY PEANUT CHICKEN
INGREDIENTS
RECIPE MAKES 4 SERVINGS
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
buter
1 tablespoon lemon juice
2 cloves garlic, crushed
fresh jalapeo, sliced
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 16
Takes 10 minutes to put together and 15 to cook, hot
and spicy to incinerate body fat!
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 tlt the lid.
2. While its sauting, mix together the lemon juice, red pepper
fakes, ginger, stevia and honey.
3. Afer 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. Scater sliced scallions and chopped cilantro
over each porton and serve.
SUPER SPICY CITRUS CHICKEN
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 fakes
2 teaspoons grated ginger
teaspoon natural honey
Pinch of stevia
2 scallions, fnely sliced
2 tablespoons chopped cilantro
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 17
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
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 str in the lemon juice. Remove
from heat.
4. Beat the eggs and egg whites and str in the tomatoes and onion.
5. Put the skillet back on the heat.
6. Pour the eggs over the turkey, and scramble untl the eggs are set.
MEXI TURKEY-EGGS SKILLET
INGREDIENTS
RECIPE MAKES 4 SERVINGS
1 pound (455 g) ground turkey
2 tablespoons olive oil
2 cloves garlic, crushed
2 teaspoons dried oregano
teaspoon ground cinnamon
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 -
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Metabolic Cooking 2011 Dave Ruel | Page 18
Turn a pound of ground turkey into a quick-easy
Mexican meal!
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 untl 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 str.
4. Boil the whole thing hard for about 1 minute to reduce it a litle.
5. Put the chicken back in the pan for another minute.
6. Sprinkle the parsley over it, and serve.
CHICKEN PICCATA
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
cup low sodium chicken broth
1 tomato, diced
1 tablespoon apple cider
vinegar
1 tablespoon capers, chopped
3 tablespoons fresh parsley,
chopped
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 19
CHICKEN PICCATA
Page 19
Metabolic Cooking 2011 Dave Ruel | Page 20
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 str.
3. Fill each tortlla with mixture and top with letuce, 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
teaspoon chilli powder
1 teaspoon olive oil
1 teaspoon lime juice
1 jalapeo, minced (optonal)
2 small tortllas
cup shredded letuce
cup low fat shredded cheddar
cheese
2 tablespoons light sour cream
2 tablespoons salsa
Chopped fresh cilantro (optonal)
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 21
Easy and Delicious!
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,
scater 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. Str in quinoa,
the second tablespoon olive oil and mix well.
CHICKEN WITH MOROCCAN SEASONING
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
teaspoon ground coriander
teaspoon ground cinnamon
teaspoon paprika
teaspoon ground cumin
1 teaspoon ground ginger
teaspoon cayenne
Pinch of stevia
1 tablespoon tomato paste
Salt and pepper
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 22
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 letuce.
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
cup shredded letuce
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 23
DOUBLE TURKEY SANDWICH
Page 23
Metabolic Cooking 2011 Dave Ruel | Page 24
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, str 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
RECIPE MAKES 4 SERVINGS
4 boneless, skinless chicken
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
1 clove garlic, crushed
Salt and pepper
- Per Serving -
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Metabolic Cooking 2011 Dave Ruel | Page 25
Fabulous Italian chicken, slow cooker recipe
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, str 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 str-fry them untl 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. Str-fry for about 5
minutes or untl just barely tender-crisp. Add the chicken and str-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
RECIPE MAKES 2 SERVINGS
2 boneless, skinless chicken
breasts (4oz each), cooked and
cut into cubes
1 tablespoon soy sauce
cup low sodium chicken broth
1 clove garlic, crushed
1 teaspoon fresh ginger, grated
2 teaspoons coconut oil
cup slivered almonds
1 cup broccoli forets
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 -
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Metabolic Cooking 2011 Dave Ruel | Page 26
V
P F
CALORIES: 198
PROTEIN : 31g
CARBS : 5g
FAT : 6g
DIRECTIONS
1. Combine the fsh sauce, soy sauce, stevia in a blender. Blend for
several seconds, then turn of the blender. Add the basil and red
pepper fakes, set aside.
2. Heat 1 teaspoon of oil in a wok or skillet over high heat and add
the garlic, chicken, and onion and str-fry for 3 to 4 minutes.
Add the green beans and contnue to str-fry untl the chicken is
cooked through.
3. Str the fsh sauce mixture into the str-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
RECIPE MAKES 4 SERVINGS
4 boneless, skinless chicken
breasts (4oz each)
2 tablespoons thai fsh sauce
2 tablespoons soy sauce
Pinch of stevia
2 teaspoons dried basil
1 teaspoon red pepper fakes
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 -
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Metabolic Cooking 2011 Dave Ruel | Page 27
V