Poultry and lean meats are excellent sources of high-quality protein, essential for maintaining muscle mass and supporting overall health. Eating meat can be both healthy and light when you choose the right cuts and cooking methods.

Lean options like chicken, turkey, and rabbit offer important nutrients without too much saturated fat, making them ideal for balanced meals.
This chapter features a variety of healthy and flavorful recipes—like roasted chicken with Mediterranean herbs, turkey stir-fry with vegetables, and slow-braised rabbit with lemon and rosemary—that show how meat can be both nutritious and delicious.

By focusing on smart seasoning, proper portion sizes, and healthy cooking techniques, you’ll learn how to enjoy poultry and lean meats in a way that supports your wellness goals.

Fatty Liver Diet Cookbook

Chicken Creations: Versatile and Delicious Options

Spiced Orange Chicken with Quinoa Pilaf

DIRECTIONS:

• In a small bowl, mix cumin, coriander, paprika, cayenne, salt, and pepper. Rub the mixture over the chicken breasts.
• Heat olive oil in a large skillet over medium heat. Sauté chicken until golden brown and cooked through, about 6-7 minutes per side.
• Remove chicken from skillet and set aside. In the same skillet, add orange juice and zest, scraping up any browned bits. Simmer for 2 minutes.
• Meanwhile, rinse quinoa under cold water. In a saucepan, bring chicken broth to a boil. Add quinoa, cover, and reduce heat to low. Cook for 15 minutes or until liquid is absorbed.
• Stir cranberries, parsley, and almonds into the quinoa. Fluff with a fork and serve alongside chicken.

TIPS:

• For extra flavor, marinate chicken in spice rub overnight.
• Garnish with additional orange zest for a vibrant presentation.

N.V.: Calories: 450, Fat: 12g, Carbs: 40g, Protein: 40g, Sugar: 10gg

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Mango Chicken Stir-Fry with Cashews

DIRECTIONS:

• In a large wok, heat 1 Tbsp oil over high heat. Add chicken strips and stir-fry until golden and cooked through, about 5 minutes. Remove from wok.
• Add remaining oil to the wok. Stir-fry bell pepper and snap peas for 3-4 minutes until crisp-tender.
• Return chicken to the wok, add mango and cashews, and stir to combine.
• In a small bowl, whisk together soy sauce, rice vinegar, honey, ginger, and garlic. Pour over chicken mixture and toss to coat.
• Garnish with green onions before serving.

TIPS:

• Use firm, slightly underripe mango for easier slicing.
• Serve over jasmine rice for a complete meal.

N.V.: Calories: 400, Fat: 18g, Carbs: 32g, Protein: 28g, Sugar: 16g

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Lemon Herb Chicken Skewers with Yogurt Dip

DIRECTIONS:

• In a bowl, combine lemon juice, zest, olive oil, thyme, rosemary, salt, and pepper. Add chicken cubes and marinate for at least 30 minutes.
• Thread chicken onto skewers and grill over medium-high heat for 12-15 minutes, turning occasionally, until cooked through.
• In a small bowl, mix yogurt, mint, garlic, and honey. Serve as a dip alongside skewers.

TIPS:

• For a smoky flavor, grill over charcoal.
• Pair with a fresh cucumber salad for a refreshing meal.

N.V.: Calories: 350, Fat: 15g, Carbs: 10g, Protein: 45g, Sugar: 6g

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Chicken and Spinach Stuffed Portobellos

DIRECTIONS:

• Preheat oven to 375°F (190°C). Brush mushrooms with olive oil and season with salt and pepper.
• In a skillet, cook ground chicken over medium heat until browned. Add spinach and cook until wilted.
• Stir in ricotta, Parmesan, garlic, salt, and pepper. Spoon mixture into mushroom caps.
• Top each with a spoonful of marinara sauce. Bake for 20-25 minutes until mushrooms are tender.

TIPS:

• Use baby spinach for a milder flavor.
• Garnish with fresh basil before serving.

N.V.: Calories: 300, Fat: 20g, Carbs: 12g, Protein: 20g, Sugar: 4g

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Ginger Lime Chicken with Coconut Rice

DIRECTIONS:

• In a bowl, combine ginger, lime juice, zest, and soy sauce. Add chicken and marinate for 30 minutes.
• In a saucepan, combine rice, coconut milk, water, and salt. Bring to a boil, then reduce heat and simmer for 20 minutes.
• Heat oil in a skillet over medium-high heat. Sauté chicken until cooked through, about 6-7 minutes per side.
• Serve chicken over coconut rice, garnished with cilantro.

TIPS:

• For extra flavor, grill the chicken instead of sautéing.
• Add a squeeze of fresh lime juice before serving for a citrusy punch.

N.V.: Calories: 450, Fat: 20g, Carbs: 45g, Protein: 25g, Sugar: 4g

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Turkey Treats: Nutritious Recipes for Every Palate

Herbed Turkey and Quinoa Stuffed Peppers

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• In a skillet, heat olive oil over medium heat. Sauté onion and garlic until translucent.
• Add ground turkey, cooking until browned. Stir in oregano, thyme, smoked paprika, salt, and pepper.
• Combine cooked quinoa and tomato sauce with the turkey mixture. Adjust seasoning if needed.
• Stuff each pepper half with the mixture, placing them in a baking dish.
• Cover with foil and bake for 25 min. Remove foil, sprinkle with feta, and bake for an additional 10 min.
• Garnish with fresh parsley before serving.

TIPS:

• Use red or yellow peppers for a sweeter flavor.
• Serve with a side salad for a complete meal.

N.V.: Calories: 320, Fat: 14g, Carbs: 28g, Protein: 25g, Sugar: 5g

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Turkey and Spinach Stuffed Portobello Mushrooms

DIRECTIONS:

• Preheat oven to 375°F (190°C).
• Brush mushrooms with olive oil and place them on a baking sheet.
• In a skillet, sauté onion and garlic in olive oil until soft. Add turkey and cook until browned.
• Stir in spinach, cooking until wilted. Mix in ricotta, Parmesan, basil, oregano, salt, and pepper.
• Spoon the mixture into each mushroom cap.
• Bake for 20-25 min, until mushrooms are tender and filling is golden.

TIPS:

• Top with a sprinkle of fresh herbs for added flavor.

N.V.: Calories: 270, Fat: 15g, Carbs: 9g, Protein: 25g, Sugar: 3g

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Turkey and Lentil Curry

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Sauté onion, garlic, and ginger until fragrant.
• Add ground turkey, cooking until browned.
• Stir in curry powder, lentils, coconut milk, and chicken broth. Season with salt and pepper.
• Bring to a boil, then reduce heat and simmer for 30 min, stirring occasionally, until lentils are tender.
• Garnish with fresh cilantro before serving.

TIPS:

• Serve with brown rice or naan bread.
• Add a squeeze of lime for a bright finish.

N.V.: Calories: 350, Fat: 18g, Carbs: 25g, Protein: 22g, Sugar: 3g

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Turkey and Sweet Potato Shepherd’s Pie

DIRECTIONS:

• Preheat oven to 400°F (204°C).
• Boil sweet potatoes until tender, then mash with olive oil, salt, and pepper.
• In a skillet, sauté onion and garlic in olive oil. Add turkey, cooking until browned.
• Stir in carrots, peas, chicken broth, rosemary, and smoked paprika. Simmer until vegetables are tender.
• Transfer turkey mixture to a baking dish, spread mashed sweet potatoes on top.
• Bake for 20 min, until sweet potatoes are golden.

TIPS:

• For a crispy top, broil for the last 5 min.

N.V.: Calories: 380, Fat: 14g, Carbs: 40g, Protein: 25g, Sugar: 8g

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Turkey and Zucchini Fritters

DIRECTIONS:

• In a bowl, combine turkey, zucchini, breadcrumbs, eggs, Parmesan, garlic, dill, salt, and pepper.
• Form mixture into small patties.
• In a skillet, heat olive oil over medium heat. Cook fritters until golden brown on both sides, about 3-4 min per side.
• Drain on paper towels before serving.

TIPS:

• Serve with a dollop of Greek yogurt or tzatziki sauce.
• Add a pinch of red pepper flakes for a spicy kick.

N.V.: Calories: 290, Fat: 16g, Carbs: 12g, Protein: 25g, Sugar: 2g

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Turkey and Cranberry Couscous Salad

DIRECTIONS:

• Cook couscous according to package instructions.
• In a large bowl, combine turkey, couscous, cranberries, almonds, parsley, and feta.
• Whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.

TIPS:

• Chill for 30 min before serving for enhanced flavors.

N.V.: Calories: 320, Fat: 12g, Carbs: 35g, Protein: 20g, Sugar: 8g

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Turkey and Apple Sausage Patties

DIRECTIONS:

• In a bowl, mix turkey, apple, onion, garlic, sage, thyme, nutmeg, salt, and pepper.
• Form into small patties.
• In a skillet, heat olive oil over medium heat. Cook patties until golden and cooked through, about 5-6 min per side.

TIPS:

• Serve with whole-grain mustard or maple syrup for dipping.

N.V.: Calories: 260, Fat: 14g, Carbs: 12g, Protein: 22g, Sugar: 6g

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Turkey and Avocado Lettuce Wraps

DIRECTIONS:

• In a skillet, heat olive oil over medium heat. Cook turkey until browned.
• Stir in bell pepper, chili powder, soy sauce, lime juice, salt, and pepper. Cook for 5 min.
• Remove from heat and gently fold in avocado and green onions.
• Spoon mixture into lettuce leaves and serve immediately.

TIPS:

• Add a dash of hot sauce for extra heat.
• Use romaine leaves for a crunchier wrap.

N.V.: Calories: 280, Fat: 18g, Carbs: 10g, Protein: 22g, Sugar: 3g

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Rabbit Dishes: Traditional and Wholesome Delights

Wild Mushroom and Rabbit Ragout

DIRECTIONS:

• Heat olive oil in a large pot over medium heat. Season rabbit pieces with salt and pepper, then brown them on all sides. Remove and set aside.
• Add onion and garlic to the pot, sauté until softened.
• Stir in mushrooms and cook until they release their moisture and begin to brown.
• Pour in the white wine, scraping up any browned bits from the bottom of the pot.
• Return rabbit to the pot, add chicken stock, tomato paste, bay leaves, and thyme.
• Bring to a simmer, cover, and cook for 1 hour, or until rabbit is tender.
• Remove bay leaves, adjust seasoning, and sprinkle with parsley before serving.

TIPS:

• Serve over polenta or mashed potatoes for a hearty meal.
• Use a mix of chanterelles and porcini for a deeper flavor.

N.V.: Calories: 350, Fat: 10g, Carbs: 8g, Protein: 54g, Sugar: 2g

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Rabbit and Olive Tagine

DIRECTIONS:

• Heat olive oil in a tagine or heavy pot. Season rabbit pieces and brown them in batches. Remove and set aside.
• Add onions and garlic to the pot, sauté until golden.
• Stir in spices and cook until fragrant.
• Return rabbit to the pot, add olives, preserved lemon, and chicken broth.
• Cover and simmer for 1.5 hours, or until rabbit is tender.
• Adjust seasoning, garnish with cilantro before serving.

TIPS:

• Serve with couscous or flatbread to soak up the sauce.
• For a spicier version, add a pinch of cayenne pepper.

N.V.: Calories: 420, Fat: 18g, Carbs: 10g, Protein: 56g, Sugar: 3g

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Rabbit and Lentil Stew

DIRECTIONS:

• Heat olive oil in a large pot. Season rabbit pieces and brown them. Remove and set aside.
• Add onion, carrots, celery, and garlic to the pot, sauté until softened.
• Stir in lentils, broth, tomatoes, and paprika.
• Return rabbit to the pot, bring to a simmer, cover, and cook for 1 hour.
• Adjust seasoning, garnish with parsley before serving.

TIPS:

• For a thicker stew, mash some of the lentils before serving.
• Pair with crusty bread for a complete meal.

N.V.: Calories: 380, Fat: 14g, Carbs: 30g, Protein: 40g, Sugar: 7g

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Rabbit and Sweet Potato Curry

DIRECTIONS:

• Heat coconut oil in a pot, brown rabbit pieces. Remove and set aside.
• Add onion, garlic, and ginger, sauté until fragrant.
• Stir in curry powder, cook for 1 min.
• Add sweet potatoes, coconut milk, and chicken broth.
• Return rabbit to the pot, bring to a simmer, cover, and cook for 45 min.
• Adjust seasoning, garnish with cilantro before serving.

TIPS:

• Serve with jasmine rice for a complete meal.
• Add a squeeze of lime for a fresh finish.

N.V.: Calories: 450, Fat: 28g, Carbs: 30g, Protein: 28g, Sugar: 8g

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Rabbit with Mustard and Tarragon

DIRECTIONS:

• Season rabbit pieces with salt and pepper, brush with Dijon mustard.
• Heat olive oil in a pot, brown rabbit on all sides.
• Add chicken stock and white wine, bring to a simmer.
• Cover and braise for 1 hour, or until rabbit is tender.
• Stir in tarragon and adjust seasoning before serving.

TIPS:

• Pair with steamed asparagus or green beans.
• For a creamier sauce, add a splash of cream before serving.

N.V.: Calories: 340, Fat: 16g, Carbs: 4g, Protein: 42g, Sugar: 1g