A.FreeRadical's Bodybuilding Recipe Collection

**A.FreeRadical** · 08-13-2005, 01:20 PM

Ingredients

1 lb. of ground beef
2 tablespoons olive oil.
1 cup of diced onion
1 cup of uncooked brown rice (I like brown basmati rice, long grain will do fine.)
2 15 oz cans of chicken broth
1 cup of chopped onion
1 cup of chopped green pepper
1 cup of chopped red pepper
1/2 cup of frozen corn
1/2 cup of frozen peas
1 teaspoon curry powder
1 a little bit of red crushed pepper
salt to taste.

Directions

1. Put the brown rice in a sauce pan Add the 2 cans of chicken broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture.

2. While the rice is cooking, put the ground beef into a frying pan. Brown the beef. Put the beef into a collinder and wash the ground beef with hot water. This will remove most of the fat. (I use any fat % beef for this.)

2. Put the onions and red/green peppers into a frying pan and saute these until the onions are translucent. Take the pan off of the stove.

3. When the rice is done, put the sauted onions/peppers/peas/corn into the sauce pan with the rice. Stir. Throw the cooked ground beef and add the spices. Let all of this blend together for about 15 minutes on very low heat.

This is a healthy dish and is ideal for pre or post workout because of its protein and high complex carb content. This is also fairly low in saturated fats. The currie gives it an Indian flavor. You could omit that if you don't like that spice. It will still be tasty.

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**A.FreeRadical** · 08-13-2005, 01:23 PM

Here is a recipe I concocted to spice up my canned tuna. This is a low fat version of the type of tuna salad that you would find in a tuna sandwich. I wanted a high powered protein meal that was moderate in calories, yet tastier than just tuna out of a can.

Ingredients

Canned tuna in water, 1 can
Non Fat Plain Yogurt, 1-2 tablespoon (ff sour cream, ff mayonnaise or Mayo Lite can be substituted.)
Hard Boiled Egg, chopped
Onion, 2 slices diced
Celery, a couple of Tablespoons, diced
Yellow mustard, a tablespoon or a good squirt
Mustard, dijon, a teaspoon
red, green pepper, chopped (optional)

How to Prepare

Open the can and drain water from the tuna. Add tuna to a soup bowl. Add 1 tablespoon of plain yogurt, 1 chopped hard boiled egg, chopped onion and celery. Add mustard to taste. Salt and pepper to taste.

Serving size: 8 oz.
1 serving

Calories per serving: 388

Protein: 58 grams 246 calories
Carbs: 7 grams, 31 calories
Fats: 12 grams, 111 calories

Calories as percent of total, 64/8/29 p/c/f

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**A.FreeRadical** · 08-13-2005, 01:25 PM

As you may have figured out, I think brown rice is the best thing since sliced bread. Heck, it is far superior to sliced bread. But, as many of you that have, at least, tried it know, it is a little on the bland side. So.. I don't want anyone not eating brown rice because it is too bland, so here is the real deal. I wanted to have ground beef in my last batch, but the beef smelled a little too sour for me, so the dogs got that meat and none of them died. This recipe tasted great without out the ground beef. I know, ground beef would taste heavenly adorning the rice and vegetables in this dish. Here it is vegetarian style. (I am not sure which type of vegetarian style, Vulcan, I think.)

Ingredients

2 tablespoons olive oil.
1 cup of diced onion
1 cup of uncooked brown rice (I like brown basmati rice, long grain will do fine.)
2 15 oz cans of chicken broth
1 cup of chopped green pepper
1 cup of chopped red pepper
1 teaspoon of ground cumin
1 teaspoon chili pepper
1 a little bit of red crushed pepper
1 15 oz can of diced tomatoes (I chop these finer for this dish.)
salt to taste.
1 tablespoon of galic (If you don't want to mess with cloves, get a jar of chopped garlic. It may be the best invention since mouthwash. I buy it in 55 gallon drums.)

Directions

1. Put the brown rice in a sauce pan (that is a big pot if you don't know what that means). Add the 2 cans of chicken broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture. I like mine like my oatmeal, thick enough to stand on it.

2. Put the onions and red/green peppers into a frying pan and saute (that is a French word for "fry") these until the onions are translucent. At this point, put the garlic in for a minute. Take the pan off of the stove.

3. When the rice is done, put the sauted onions/peppers/garlic into the sauce pan with the rice. Stir. Throw the diced tomatoes in with the onions and peppers and add the spices. Let all of this blend together for about 15 minutes on very low heat.

(If you wanted ground beef with this, as I did, before I found out that mine was spoiled and the dogs ate it, you would just cook up the beef in a frying pan, put the beef into a strainer and using hot water wash off the fat and then throw the ground beef in with the above.)

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**A.FreeRadical** · 08-13-2005, 01:27 PM

Ingredients

Ground Beef, lean 1 lbs.
Chicken broth, 2 cans
Brown Rice (Brown Basmati is really good, but long grain works) 1 cup uncooked
Black Beans (wash the sugar juice off of these) 1 can
Onions, 1 medium onion, diced
Diced Tomatoes, 2 cans
Peppers, green and red, one cup
Garlic, to taste
Olive Oil (vegetable oil), 1 Tablespoon
Red Wine Vinegar (any vinegar) 1 Tablespoon
Tabasco Sauce, to taste
Black pepper, to taste
Salt, to taste

How to cook

Cook brown rice per instructions. (Simmer for about 50 minutes in canned chicken broth, add water if needed.)

Cook ground beef in a skillet. Put cooked meat into a strainer and wash meat under hot water to eliminate fat. Set aside. Use the same skillet to saute onions, peppers and garlic.

Add ground beef, onions, peppers and garlic into the rice pot. Add 2 cans of diced tomatoes. Add olive oil, vinegar, tabasco sauce, salt and pepper. Stir and simmer. Taste as you go, and add the amount of spices that you prefer. Cook until all ingredients are warm.

Serving size: 8 oz.

Calories per serving: 310

Protein: 25 grams 100 calories
Carbs: 33 grams, 132 calories
Fats: 9 grams, 78 calories

Calories as percent of total, 32/43/25 p/c/f

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**A.FreeRadical** · 08-13-2005, 01:31 PM

Here is another of my brown rice recipes to beat the brown rice blahs.

Ingredients

2 tablespoons olive oil.
2 cups of diced onion
1 1/2 cups of uncooked brown rice (I like brown basmati rice, long grain will do fine.)
1 lbs of lean hamburger. (If you don't have lean, cook it, put the meat in a strainer and wash it with hot water.)
1 can of kidney beans (I used blackeyed peas, didn't have any kidneys)
1 can of black beans. (I used black bean soup, didn't have the beans only)
2 15 oz cans of beef broth
1 cup of chopped green pepper
1 cup of chopped red pepper
2 Tablespoons of red wine vinegar.
Basil to taste
Oregano to taste
1 a little bit of red crushed pepper
2 15 oz cans of diced tomatoes (I chop these finer for this dish.)
salt to taste.
2 tablespoons of galic

Directions

1. Put the brown rice in a sauce pan (that is a big pot if you don't know what that means). Add the 2 cans of beef broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture. I like mine like my oatmeal, thick enough to stand on it.

2. Put the onions and red/green peppers into a frying pan and saute these until the onions are translucent. At this point, put the garlic in for a minute. Take the pan off of the stove.

3. When the rice is done, put the sauted onions/peppers/garlic into the sauce pan with the rice. Stir. Throw the diced tomatoes in with the onions and peppers and add the spices. Let all of this blend together for about 15 minutes on very low heat.

4. Cook the ground beef in a frying pan, then throw the ground beef in with the above and stir.

I froze half of mine for future use. The other half will be eaten this week. With the beef, rice, olive oil and vegetables you have a complete nutritious tasty meal.

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**A.FreeRadical** · 08-13-2005, 01:36 PM

This is one I made yesterday for lunch. I had some left over chicken breast chunks done in olive oil (w/butter) with garlic and mushrooms.

Ingredients (Serves 2)

1 large or 2 small chicken breasts, cut into small cubes
A big handful of frozen or fresh green beans
A large slice of Valdalia onion, chopped
A medium size potato, small cubes
two tablespoons of garlic
A handful of mushrooms
1 can of chicken broth
crushed red pepper
parmesan cheese, shredded
parsley, chopped fine

Saute chicken breasts in olive oil (and butter if desired) along with mushrooms and garlic. Set aside. Put chicken broth, green beans, onions and potato into a small soup pot. Cook covered on medium low until potatoes and beans are cooked but still a little firm. Add the chicken mixture to the soup pot and warm the chicken in the broth for a few minutes.

Serve in soup dishes. Sprinkle the soup with the crushed red pepper, chopped parsley and shredded parmesan cheese.

This takes about 30 minutes to make. If you have leftover sauted chicken breast as I did, it only takes about 15 minutes to make.

Enjoy.

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**A.FreeRadical** · 08-13-2005, 01:39 PM

I am always looking for a way to jazz up my chicken breasts, so I found a recipe in one of my wife's cook books. This one is pretty easy if you have all of the ingredients on hand, which I just happened to have.

Ingredients:

5 large boneless, skinless chicken breasts
4 tablespoons of extra virgin olive oil
10 fresh large basil leaves
5 oz of feta cheese
Lemon juice
Sun dried tomatoes in olive oil with herbs
Salt and pepper to taste.

Wash and trim the chicken breasts.

Slice a pocket into each breast (If it is easier, just slice it down the middle and leave one side for a hinge.)

Put sun dried tomatoes on one side of the open breast. Place a rectangular slice of feta on top of that. 2 basil leave on top of the feta and sundried tomatoes.

Use oiled toothpicks to hold chicken halves together. (I used some metal skewers for this.)

Place the chicken breasts into a baking dish. Sprinkle the olive oil and lemon juice over the breasts. Preheat grill using high heat. Flip the breasts after a few minutes and rebaste using the oil/lemon marianade in the bottom of the dish.

Place breasts on the hot grill at a 45 degree angle to the grates. Cook for 3-4 minutes, then rotate the breasts in the other direction 45 degrees to the grates for another 3 or 4 minutes. (This makes an "X" pattern on the breasts.) Flip the breasts and do the same thing on the other side.

To determine if the chicken breast is done, press the fattest breast firmly with your index finger. If it feels firm, the breast are done. (If if indents like raw chicken, it is not.)

I served this grilled dish with spinach / mushroom salad with red wine vinegarette and a glass of dry white wine.

Bodybuilding eats don't have to be boring. It was delicious.

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**A.FreeRadical** · 08-13-2005, 01:41 PM

I found this in an old cookbook and thought it might be a nice change from plain old chicken breasts.

Ingredients

2 large chicken breasts w/o bones
1/4 cup of chicken broth
2 tablespoons of soy sauce
4 oz. of diced ham (smoked ham, if you have it)
1 tablespoon of cornstarch
1/4 cup of coursely chopped walnuts
4 tablespoon of extra virgin olive oil (or vegetable oil)
1/2 teaspoon of black pepper

Chop chicken into 1 1/2" pieces. Add 1 tablespoon of soy sauce, 1 tbsp of corn starch and 1 teaspoon of olive oil to the chicken in a bowl. Toss the mixture to coat the chicken pieces. Saute the walnuts in a pan with 2 tablespoons of olive oil until golden. Put walnuts aside in a dish. Use the frying pan and 1 tablespoon of olive oil to saute the chicken for 2 minutes. Turn 1 minute to a side. Add the diced ham, the chicken broth, walnuts, pepper and 1 tablespoon of soy sauce. Stir fry on high until the chicken is done. (approximately 5 minutes) This turns the mixture into a thick glaze. Scape anything left on the bottom of the pan into the serving dish.

I just had this. It was delicious. You can skip the ham and use half of the soy sauce if you don't like salty.

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GameDayDog · 08-15-2005, 04:06 PM

Feel free to comment on & try his recipes ... I closed the thread but will continue to add recipes as he makes them available..

Thx A.FreeRadical - aka - Thee Radical 1

Peace..~G

**A.FreeRadical** · 05-03-2006, 06:16 AM

Quote:

Originally Posted by A.FreeRadical

This is one I made yesterday for lunch. I had some left over chicken breast chunks done in olive oil (w/butter) with garlic and mushrooms.

Ingredients (Serves 2)

1 large or 2 small chicken breasts, cut into small cubes
A big handful of frozen or fresh green beans
A large slice of Valdalia onion, chopped
A medium size potato, small cubes
two tablespoons of garlic
A handful of mushrooms
1 can of chicken broth
crushed red pepper
parmesan cheese, shredded
parsley, chopped fine

Saute chicken breasts in olive oil (and butter if desired) along with mushrooms and garlic. Set aside. Put chicken broth, green beans, onions and potato into a small soup pot. Cook covered on medium low until potatoes and beans are cooked but still a little firm. Add the chicken mixture to the soup pot and warm the chicken in the broth for a few minutes.

Serve in soup dishes. Sprinkle the soup with the crushed red pepper, chopped parsley and shredded parmesan cheese.

This takes about 30 minutes to make. If you have leftover sauted chicken breast as I did, it only takes about 15 minutes to make.

Enjoy.

*

I was looking for a side dish for left over meatloaf tonight. I did this one without the chicken and strained out the chicken broth so it wouldn't saturate the meatloaf. I can eat the rest of this combo as soup for lunch tomorrow.

If you don't want potatoes, cauliflower is a good substitute for cooked potatoes.

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**dbflgirl** · 05-21-2006, 01:49 AM

Hi AFR. I am trying to get caught up in your thread. Your workouts are looking good.

**A.FreeRadical** · 05-21-2006, 03:56 AM

Quote:

Originally Posted by dbflgirl

Hi AFR. I am trying to get caught up in your thread. Your workouts are looking good.

Hahaha, my workouts are good, but why are you in my recipe thread?

Never mind. I was thinking about you tonight. (It must be synchronicity, Carl Jung would have been proud of us..) Good to "see" you again.

Gary

**A.FreeRadical** · 08-28-2006, 03:32 PM

This is a hearty soup.

Ingredients (Serves 4)

1 lb of ground beef, or beef steak cut into small cubes
1/2 cup of pearl Barley
1/4 cup of wild rice
A large slice of Valdalia onion, chopped
1 or 2 stalks of celery, chopped
1/4 of a red pepper, chopped
1 large carrot sliced
3 medium tomatoes, diced
two tablespoons of garlic
1 portabella mushroom, chopped
2 cans of beef broth
crushed red pepper
parsley, chopped fine
chives, chopped fine

Cook the pearl barley and wild rice in the beef broth until tender (about 1 hour.) Chop vegetables and saute these in medium size skillet, then set aside in a large bowl. Cook the ground beef in the skillet. When the barley and wild rice are completely cooked, add the meat and vegetables. Chop the chives and add to the soup. Cook for another 10 or 15 minutes to allow the ingredients to blend.

Serve in soup dishes. Sprinkle the soup with the crushed red pepper, chopped parsley and shredded parmesan cheese.

This takes about soup takes about an hour and 15 minutes to prepare.

To your health. Enjoy.

*

A.FreeRadical's Bodybuilding Recipe Collection
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08-13-2005, 01:20 PM	#2
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Curried Brown Rice with vegetables Ingredients 1 lb. of ground beef 2 tablespoons olive oil. 1 cup of diced onion 1 cup of uncooked brown rice (I like brown basmati rice, long grain will do fine.) 2 15 oz cans of chicken broth 1 cup of chopped onion 1 cup of chopped green pepper 1 cup of chopped red pepper 1/2 cup of frozen corn 1/2 cup of frozen peas 1 teaspoon curry powder 1 a little bit of red crushed pepper salt to taste. Directions 1. Put the brown rice in a sauce pan Add the 2 cans of chicken broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture. 2. While the rice is cooking, put the ground beef into a frying pan. Brown the beef. Put the beef into a collinder and wash the ground beef with hot water. This will remove most of the fat. (I use any fat % beef for this.) 2. Put the onions and red/green peppers into a frying pan and saute these until the onions are translucent. Take the pan off of the stove. 3. When the rice is done, put the sauted onions/peppers/peas/corn into the sauce pan with the rice. Stir. Throw the cooked ground beef and add the spices. Let all of this blend together for about 15 minutes on very low heat. This is a healthy dish and is ideal for pre or post workout because of its protein and high complex carb content. This is also fairly low in saturated fats. The currie gives it an Indian flavor. You could omit that if you don't like that spice. It will still be tasty. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:23 PM	#3
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Tuna Fish Salad Here is a recipe I concocted to spice up my canned tuna. This is a low fat version of the type of tuna salad that you would find in a tuna sandwich. I wanted a high powered protein meal that was moderate in calories, yet tastier than just tuna out of a can. Ingredients Canned tuna in water, 1 can Non Fat Plain Yogurt, 1-2 tablespoon (ff sour cream, ff mayonnaise or Mayo Lite can be substituted.) Hard Boiled Egg, chopped Onion, 2 slices diced Celery, a couple of Tablespoons, diced Yellow mustard, a tablespoon or a good squirt Mustard, dijon, a teaspoon red, green pepper, chopped (optional) How to Prepare Open the can and drain water from the tuna. Add tuna to a soup bowl. Add 1 tablespoon of plain yogurt, 1 chopped hard boiled egg, chopped onion and celery. Add mustard to taste. Salt and pepper to taste. Serving size: 8 oz. 1 serving Calories per serving: 388 Protein: 58 grams 246 calories Carbs: 7 grams, 31 calories Fats: 12 grams, 111 calories Calories as percent of total, 64/8/29 p/c/f * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:25 PM	#4
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Tex Mex Chili Brown Rice As you may have figured out, I think brown rice is the best thing since sliced bread. Heck, it is far superior to sliced bread. But, as many of you that have, at least, tried it know, it is a little on the bland side. So.. I don't want anyone not eating brown rice because it is too bland, so here is the real deal. I wanted to have ground beef in my last batch, but the beef smelled a little too sour for me, so the dogs got that meat and none of them died. This recipe tasted great without out the ground beef. I know, ground beef would taste heavenly adorning the rice and vegetables in this dish. Here it is vegetarian style. (I am not sure which type of vegetarian style, Vulcan, I think.) Ingredients 2 tablespoons olive oil. 1 cup of diced onion 1 cup of uncooked brown rice (I like brown basmati rice, long grain will do fine.) 2 15 oz cans of chicken broth 1 cup of chopped green pepper 1 cup of chopped red pepper 1 teaspoon of ground cumin 1 teaspoon chili pepper 1 a little bit of red crushed pepper 1 15 oz can of diced tomatoes (I chop these finer for this dish.) salt to taste. 1 tablespoon of galic (If you don't want to mess with cloves, get a jar of chopped garlic. It may be the best invention since mouthwash. I buy it in 55 gallon drums.) Directions 1. Put the brown rice in a sauce pan (that is a big pot if you don't know what that means). Add the 2 cans of chicken broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture. I like mine like my oatmeal, thick enough to stand on it. 2. Put the onions and red/green peppers into a frying pan and saute (that is a French word for "fry") these until the onions are translucent. At this point, put the garlic in for a minute. Take the pan off of the stove. 3. When the rice is done, put the sauted onions/peppers/garlic into the sauce pan with the rice. Stir. Throw the diced tomatoes in with the onions and peppers and add the spices. Let all of this blend together for about 15 minutes on very low heat. (If you wanted ground beef with this, as I did, before I found out that mine was spoiled and the dogs ate it, you would just cook up the beef in a frying pan, put the beef into a strainer and using hot water wash off the fat and then throw the ground beef in with the above.) * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:27 PM	#5
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Spanish Brown Rice Ingredients Ground Beef, lean 1 lbs. Chicken broth, 2 cans Brown Rice (Brown Basmati is really good, but long grain works) 1 cup uncooked Black Beans (wash the sugar juice off of these) 1 can Onions, 1 medium onion, diced Diced Tomatoes, 2 cans Peppers, green and red, one cup Garlic, to taste Olive Oil (vegetable oil), 1 Tablespoon Red Wine Vinegar (any vinegar) 1 Tablespoon Tabasco Sauce, to taste Black pepper, to taste Salt, to taste How to cook Cook brown rice per instructions. (Simmer for about 50 minutes in canned chicken broth, add water if needed.) Cook ground beef in a skillet. Put cooked meat into a strainer and wash meat under hot water to eliminate fat. Set aside. Use the same skillet to saute onions, peppers and garlic. Add ground beef, onions, peppers and garlic into the rice pot. Add 2 cans of diced tomatoes. Add olive oil, vinegar, tabasco sauce, salt and pepper. Stir and simmer. Taste as you go, and add the amount of spices that you prefer. Cook until all ingredients are warm. Serving size: 8 oz. Calories per serving: 310 Protein: 25 grams 100 calories Carbs: 33 grams, 132 calories Fats: 9 grams, 78 calories Calories as percent of total, 32/43/25 p/c/f * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:31 PM	#6
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Brown Rice Italiano Here is another of my brown rice recipes to beat the brown rice blahs. Ingredients 2 tablespoons olive oil. 2 cups of diced onion 1 1/2 cups of uncooked brown rice (I like brown basmati rice, long grain will do fine.) 1 lbs of lean hamburger. (If you don't have lean, cook it, put the meat in a strainer and wash it with hot water.) 1 can of kidney beans (I used blackeyed peas, didn't have any kidneys) 1 can of black beans. (I used black bean soup, didn't have the beans only) 2 15 oz cans of beef broth 1 cup of chopped green pepper 1 cup of chopped red pepper 2 Tablespoons of red wine vinegar. Basil to taste Oregano to taste 1 a little bit of red crushed pepper 2 15 oz cans of diced tomatoes (I chop these finer for this dish.) salt to taste. 2 tablespoons of galic Directions 1. Put the brown rice in a sauce pan (that is a big pot if you don't know what that means). Add the 2 cans of beef broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture. I like mine like my oatmeal, thick enough to stand on it. 2. Put the onions and red/green peppers into a frying pan and saute these until the onions are translucent. At this point, put the garlic in for a minute. Take the pan off of the stove. 3. When the rice is done, put the sauted onions/peppers/garlic into the sauce pan with the rice. Stir. Throw the diced tomatoes in with the onions and peppers and add the spices. Let all of this blend together for about 15 minutes on very low heat. 4. Cook the ground beef in a frying pan, then throw the ground beef in with the above and stir. I froze half of mine for future use. The other half will be eaten this week. With the beef, rice, olive oil and vegetables you have a complete nutritious tasty meal. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:36 PM	#7
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Chicken vegetable soup This is one I made yesterday for lunch. I had some left over chicken breast chunks done in olive oil (w/butter) with garlic and mushrooms. Ingredients (Serves 2) 1 large or 2 small chicken breasts, cut into small cubes A big handful of frozen or fresh green beans A large slice of Valdalia onion, chopped A medium size potato, small cubes two tablespoons of garlic A handful of mushrooms 1 can of chicken broth crushed red pepper parmesan cheese, shredded parsley, chopped fine Saute chicken breasts in olive oil (and butter if desired) along with mushrooms and garlic. Set aside. Put chicken broth, green beans, onions and potato into a small soup pot. Cook covered on medium low until potatoes and beans are cooked but still a little firm. Add the chicken mixture to the soup pot and warm the chicken in the broth for a few minutes. Serve in soup dishes. Sprinkle the soup with the crushed red pepper, chopped parsley and shredded parmesan cheese. This takes about 30 minutes to make. If you have leftover sauted chicken breast as I did, it only takes about 15 minutes to make. Enjoy. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:39 PM	#8
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Grilled Mediterranean Chicken Breasts I am always looking for a way to jazz up my chicken breasts, so I found a recipe in one of my wife's cook books. This one is pretty easy if you have all of the ingredients on hand, which I just happened to have. Ingredients: 5 large boneless, skinless chicken breasts 4 tablespoons of extra virgin olive oil 10 fresh large basil leaves 5 oz of feta cheese Lemon juice Sun dried tomatoes in olive oil with herbs Salt and pepper to taste. Wash and trim the chicken breasts. Slice a pocket into each breast (If it is easier, just slice it down the middle and leave one side for a hinge.) Put sun dried tomatoes on one side of the open breast. Place a rectangular slice of feta on top of that. 2 basil leave on top of the feta and sundried tomatoes. Use oiled toothpicks to hold chicken halves together. (I used some metal skewers for this.) Place the chicken breasts into a baking dish. Sprinkle the olive oil and lemon juice over the breasts. Preheat grill using high heat. Flip the breasts after a few minutes and rebaste using the oil/lemon marianade in the bottom of the dish. Place breasts on the hot grill at a 45 degree angle to the grates. Cook for 3-4 minutes, then rotate the breasts in the other direction 45 degrees to the grates for another 3 or 4 minutes. (This makes an "X" pattern on the breasts.) Flip the breasts and do the same thing on the other side. To determine if the chicken breast is done, press the fattest breast firmly with your index finger. If it feels firm, the breast are done. (If if indents like raw chicken, it is not.) I served this grilled dish with spinach / mushroom salad with red wine vinegarette and a glass of dry white wine. Bodybuilding eats don't have to be boring. It was delicious. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-13-2005, 01:41 PM	#9
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Recipe, Chinese Walnut Chicken I found this in an old cookbook and thought it might be a nice change from plain old chicken breasts. Ingredients 2 large chicken breasts w/o bones 1/4 cup of chicken broth 2 tablespoons of soy sauce 4 oz. of diced ham (smoked ham, if you have it) 1 tablespoon of cornstarch 1/4 cup of coursely chopped walnuts 4 tablespoon of extra virgin olive oil (or vegetable oil) 1/2 teaspoon of black pepper Chop chicken into 1 1/2" pieces. Add 1 tablespoon of soy sauce, 1 tbsp of corn starch and 1 teaspoon of olive oil to the chicken in a bowl. Toss the mixture to coat the chicken pieces. Saute the walnuts in a pan with 2 tablespoons of olive oil until golden. Put walnuts aside in a dish. Use the frying pan and 1 tablespoon of olive oil to saute the chicken for 2 minutes. Turn 1 minute to a side. Add the diced ham, the chicken broth, walnuts, pepper and 1 tablespoon of soy sauce. Stir fry on high until the chicken is done. (approximately 5 minutes) This turns the mixture into a thick glaze. Scape anything left on the bottom of the pan into the serving dish. I just had this. It was delicious. You can skip the ham and use half of the soy sauce if you don't like salty. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-15-2005, 04:06 PM	#10
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 31	Mod Commentz.. Feel free to comment on & try his recipes ... I closed the thread but will continue to add recipes as he makes them available.. Thx A.FreeRadical - aka - Thee Radical 1 Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

05-21-2006, 01:49 AM	#12
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 645 Recipes: 0 Rep Power: 16	Hi AFR. I am trying to get caught up in your thread. Your workouts are looking good.

08-28-2006, 03:32 PM	#14
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Beef Barley Vegetable Soup This is a hearty soup. Ingredients (Serves 4) 1 lb of ground beef, or beef steak cut into small cubes 1/2 cup of pearl Barley 1/4 cup of wild rice A large slice of Valdalia onion, chopped 1 or 2 stalks of celery, chopped 1/4 of a red pepper, chopped 1 large carrot sliced 3 medium tomatoes, diced two tablespoons of garlic 1 portabella mushroom, chopped 2 cans of beef broth crushed red pepper parsley, chopped fine chives, chopped fine Cook the pearl barley and wild rice in the beef broth until tender (about 1 hour.) Chop vegetables and saute these in medium size skillet, then set aside in a large bowl. Cook the ground beef in the skillet. When the barley and wild rice are completely cooked, add the meat and vegetables. Chop the chives and add to the soup. Cook for another 10 or 15 minutes to allow the ingredients to blend. Serve in soup dishes. Sprinkle the soup with the crushed red pepper, chopped parsley and shredded parmesan cheese. This takes about soup takes about an hour and 15 minutes to prepare. To your health. Enjoy. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection