Bodybuilding Recipes

Quinoa Salad with Cucumbers and Fresh Mint

2009-10-15T23:39:00.000-07:00

Healthy Bodybuilding Recipes
Quinoa Salad with Cucumbers and Fresh Mint

Makes 6 portions

Ingredients:

1 cup raw quinoa
2 cups vegetable stock
1 large clove garlic
1 med bay leaf
1 tsp. fresh ground pepper
1 tsp. salt

Finish with
1 Tbsp Extra Virgin Olive Oil
2 Tbsp fresh lemon juice
2 Tbsp fresh chopped mint leaves
1 cup small diced seedless cucumbers
1/2 cup small diced red onion

Method:

1. Place the quinoa in a large sieve and rinse under running water for about 5 minutes, stirring occasionally until the water runs clear.

2. Place stock, garlic, bay leaf, pepper, and salt in a heavy saucepan. Bring to a boil over med high heat.

3. Add the quinoa and return to a boil. Reduce the heat and simmer until the quinoa looks glassy or translucent and starts to open up. About 15 minutes.

4. Remove from heat. Let it sit for about 10 minutes.

(*The quinoa can be frozen at this point for future use if desired.)

5. Stir in the olive oil, lemon juice, fresh mint, cucumber, and red onion with a fork fluffing up the grains as you toss it lightly.

Per portion:

Calories 188
Fat 5g
Protein 6g
Carbohydrates 30g
Dietary Fiber 3g

To Serve

Place a large spoonful of quinoa in middle of plate. Lay a salmon filet on top and then garnish with fresh mint and slice of lemon if desired. This can be eaten warm or chilled.

Recipe Source - www.tmuscle.com

Seared Salmon

2009-10-15T23:36:00.000-07:00

Healthy Bodybuilding Recipes - Seared Salmon

Ingredients:

Wild Salmon filets
Salt
Fresh ground pepper
Olive oil (not extra virgin)

Method:

1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.

2. Salt and pepper liberally both sides of fish.

3. Add a bit of olive oil to the pan and then place the fish NON skin side down first and don't touch it for 3 minutes.

4. Flip to the other side and don't touch it for 3 minutes.

5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.

6. Remove the filets to a pan or rack and let them rest for a few minutes before eating.

Per ounce:

Calories 39
Fat 1 g
Carbohydrates 0g
Protein 7g

Recipe Source - www.tmuscle.com

The Best Vegetarian Meatballs Ever!

2009-02-23T05:27:00.000-08:00

Healthy Bodybuilding Recipes - The Best Vegetarian Meatballs Ever!

Obviously if you want meat you can substitute any meat you want into this recipe for the soy crumbles.

Ingredients

2 (12 ounce) bags of boca brand soy crumbles
4 eggs, slightly beaten
1/2 cup dry oats
4 minced garlic cloves
1/4 cup grated parmesan cheese
1 teaspoon of your favorite dried Italian herb seasoning (I used oregano 1 tsp parsley 1 tsp basil)
1 teaspoon fennel seed

Directions

Preheat oven to 350 degrees fahrenheit.
Thoroughly defrost veggie crumbles in skillet with a little cooking oil spray.
Remove from heat and combine all ingredients in a big bowl.
Form mixture into 24 small meatballs
Bake in an oiled mini muffin pan (or on an oiled cookie sheet) for about 15 mins or until firm. (I use low fat cooking spray to grease the pans for less fat.)

Source - JamesYourPersonalTrainer.com

Healthy Bodybuilding Recipes - Quick, Lean & Tasty Veggie Turkey Burgers

2009-02-09T14:40:00.001-08:00

Healthy Bodybuilding Recipes - Quick, Lean & Tasty Veggie Turkey Burgers

Ingredients:

1 Package of Lean ground Turkey/Chicken
1/2 c Salsa (meduim to hot)
3/4 c Mushrooms, Spinach (optional)
1 tbsp Onion Powder
1 tbsp Garlic Power
1c of Oats (optional)
Mrs. Dash Montreal Chicken Spice

Directions:

Mix together ingredients in large bowl. Make into individual patties (4-6 oz uncooked) place on foreman/grill. Grill: 8 min each side and flip.

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High Protein Low Fat Recipes - ‘Creamy’ Scrambled Egg Whites

2009-01-31T12:54:00.000-08:00

Ingredients

6 Egg Whites
1 Yolk
Heaped Tablespoon of Low Fat Plain Cottage Cheese
Parsley, chopped (optional)

Directions

Scramble the eggs then mix in the Low Fat Cottage Cheese (and parsley). The Cottage Cheese melts in the pan and lifts the eggs, making them light and fluffy and with a taste similar to if you had fried the whole thing in butter – delicious - and low fat. Try it. Salt and Pepper to taste

Recipe Source: Conanstevens.com

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Sun Dried Tomato and Garlic Chicken

2009-01-31T04:15:00.000-08:00

Healthy Bodybuilding Recipes - Sun-Dried Tomato and Garlic Chicken

Makes:

4 servings

Ingredients:

4 boneless, skinless chicken breasts
15-18 garlic cloves
1 onion, sliced
1 green pepper, sliced
1/2 cup sun-dried tomatoes (not packed in oil), chopped
1/4 cup white wine
1/2 cup chicken broth
1 teaspoon dried oregano
1/4 teaspoon ground black pepper

Directions:

Rinse and cut all visible fat off of chicken breasts.
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
Mince 2 of the garlic cloves, and place them in the skillet with the chicken breast in the skillet. Surround the chicken with the remaining garlic cloves.
Cook the chicken for 2-4 minutes on each side, or until the chicken and garlic cloves are browned.
Remove the chicken from the skillet.
Lay the onions, green peppers, and tomatoes over garlic cloves in baking pan (9-13-inch).
Arrange the chicken over the tomatoes, onions, green peppers, and garlic.
Pour wine and broth over chicken, and sprinkle with oregano and pepper.
Cover and bake at 350 degrees F for 25-30 minutes.
Serve chicken breasts with the vegetables and pan juices.

Nutritional Information:

Serving size: 1 chicken breast with vegetables
Calories: 210
Fat: 3 g
Cholesterol: 72 mg
Protein: 30 g
Fiber: 3.5 g

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Turkey Meatloaf

2009-01-29T19:27:00.001-08:00

Turkey Meatloaf

Ingredients

4 large egg whites
1/2 tsp garlic powder
1/2 cup ketchup, unsweetened
4 oz raw oats
1 cup boiled, unsalted onion
2 dashes of black pepper
8 oz. medium salsa
1 lb raw, extra lean ground turkey
1 “Cup A Soup” vegetable soup spring mix

Directions

Mix all ingredients, (except ketchup), until well blended. Place in a meatloaf pan and cover the top of the meatloaf with ketchup. Bake in a preheated oven at 350 degrees for 1 1/2 hours

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Healthy Bodybuilding Recipes - Garlic Mashed Potatoes

2009-01-29T19:24:00.000-08:00

Garlic Mashed Potatoes

Ingredients

4 red potatoes
3/4 cup skim milk
2 cloves of minced garlic
1/4 tsp garlic powder
1/4 tsp pepper
1/2 tsp butter flavored spray

Instructions

Cook potatoes by boiling or microwaving on high until done. Next, place all ingredients in a food processor and blend until smooth. Serves 4.

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Healthy Bodybuilding Recipes - Workout Energy Salad

2009-01-29T19:22:00.000-08:00

Workout Energy Salad

1 cup lettuce, torn into bite-sized pieces
1/3 cup spinach, torn into bite-sized pieces
1/3 cucumber, peeled and sliced
1/3 tomato, sliced
¾ cup sprouts
1/3 cup shredded carrots
1/3 cup sliced mushrooms
1/3 avocado, cubed
1 tbsp raw sunflower seeds
1 tbsp olive oil
2 tsp lemon juice
Dash each of thyme, parsley, basil

In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds.

In a screw-top jar, mix olive oil with lemon juice and herbs. Shake vigorously, and pour over salad.

Recipe Source - http://www.bodybuilding-trainer.com

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Sun-Dried Tomato and Garlic Chicken

2009-01-29T16:06:00.000-08:00

Healthy Bodybuilding Recipes - Sun-Dried Tomato and Garlic Chicken
Makes:
4 servings

Ingredients:

Directions:

Rinse and cut all visible fat off of chicken breasts.
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
Mince 2 of the garlic cloves, and place them in the skillet with the chicken breast in the skillet. Surround the chicken with the remaining garlic cloves.
Cook the chicken for 2-4 minutes on each side, or until the chicken and garlic cloves are browned.
Remove the chicken from the skillet.
Lay the onions, green peppers, and tomatoes over garlic cloves in baking pan (9-13-inch).
Arrange the chicken over the tomatoes, onions, green peppers, and garlic.
Pour wine and broth over chicken, and sprinkle with oregano and pepper.
Cover and bake at 350 degrees F for 25-30 minutes.
Serve chicken breasts with the vegetables and pan juices.

Nutritional Information:

Serving size: 1 chicken breast with vegetables
Calories: 210
Fat: 3 g
Cholesterol: 72 mg
Protein: 30 g
Fiber: 3.5 g

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Healthy Bodybuilding Recipes - Muscle Density Broccoli Salad

2009-01-27T15:13:00.000-08:00

Muscle Density Broccoli Salad1/2 pound cooked steak, cut in strips
1 cup broccoli, cooked and chopped
1 cup green beans, cooked and cut
1 stalk celery, sliced
1/2 cup mushrooms, sliced
1 green onion, sliced
1/2 tblsp red wine vinegar
1/2 tblsp lemon juice
1/4 cup nonfat yogurt
1/2 tsp mustard
1/4 tsp ground pepper
1/2 head of lettuce
1/2 tomato, sliced
Fresh parsley

1. In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.
2. In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.
3. Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley

Serves 2

Per serving:

240 calories
30 grams protein
20 grams carbohydrate
7 grams fat
188 milligrams sodium

Recipe Location - www.Bodybuilding.com

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Bodybuilding Recipes - Waikiki Universal Chicken

2009-01-27T15:11:00.000-08:00

Waikiki Universal Chicken

4 8-ounce chicken breasts, skinned
1/2 cup unbleached flour
1 tblsp olive oil
1/4 tsp pepper
1 4-ounce can sliced pineapple (in its own juices)
1/2 cup water
3/4 cup cider vinegar
1/4 tsp ground ginger
1 green pepper, cut into 1/4 inch rings

1. Wash and dry chicken and coat with flour
2. In a nonstick skillet, heat oil and brown chicken
3. Place chicken in shallow roasting pan
4. Sprinkle with pepper
5. Make sauce of pineapple juice, water, vinegar, and ginger
6. Pour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes
7. Add pineapple slices and green pepper rings.
8. Cook for 15 minutes and serve.

Serves 4

Per serving:

291 calories
39 grams protein
14 grams carbohydrate
13 grams fat

Recipe Location - www.Bodybuilding.com

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Bodybuilding Recipes - Baked Teriyaki Chicken

2009-01-27T15:08:00.001-08:00

Baked Teriyaki Chicken

Ingredients

1 tablespoon cornstarch
1 tablespoon water
1/2 cup white sugar
1/2 cup soy sauce
1/4 cup cider vinegar
1 clove garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
12 skinless chicken thighs

Directions

In a small saucepan, combine the cornstarch, cold water, sugar, soy sauce, vinegar, garlic, ginger and ground black pepper. Stir all together and heat to simmer; let simmer until sauce thickens and bubbles.
Preheat oven to 425 degrees F (220 degrees C).
Place chicken pieces in a lightly greased 9×13 inch baking dish. Brush chicken with the sauce/glaze. Turn pieces over, and brush again.
Bake in the preheated oven for 30 minutes, brushing every 10 minutes with glaze. Turn pieces over, and bake for another 30 minutes, brushing with glaze occasionally.

Calories 249
Total Fat 5g
Sodium 1276mg
Cholesterol 115mg
Carbohydrates 20g

Recipe Source - ironmagazineforums.com

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Vegan Bodybuilding Recipes - Grilled Pineapple Jalapeno Relish

2009-01-27T15:03:00.001-08:00

Grilled Pineapple Jalapeno Relish

Makes 1 cup

1 (8 ounce) can of unsweetened pineapple slices (or fresh)
1 large jalapeno, seeded and minced*
Juice of a lime
Pinch of cayenne
Pinch of salt

Grill pineapple until nicely browned, about 3 to 4 minutes each side. Cut into small chunks and place in a small mixing bowl. Add jalapeno, cayenne and salt. Mix well and refrigerate covered for at least 30 minutes for flavors to meld.

*Removing the seeds and white membranes of the jalapeno cuts down the heat. Include them in the mix to make this a hot and spicy relish. The hot oils in jalapenos can cause burning and irritation to the skin and eyes. Be sure to thoroughly wash your hands and the cutting board after mincing chiles. To be extra careful, wear gloves when handling them.

Nutritional Analysis (per ¼ cup): Calories 36 (less than 1% from fat); Protein less than 1 gram; Carbohydrates 9.5 grams; Fiber less than 1 gram; Total Fat less than 1 gram (Saturated Fat less than 1 gram; Monounsaturated Fat less than 1 gram; Polyunsaturated Fat less than 1 gram); Cholesterol 0 milligrams; Sodium 129 milligrams.

Recipe Source - VeganBodybuilding.org

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Vegan Bodybuilding Recipes - Tempting Tempeh Burgers

2009-01-27T14:52:00.000-08:00

Tempting Tempeh Burgers

Makes 4 burgers

This recipe was created using White Wave’s Original 8 ounce blocks. You may also find frozen tempeh burgers already formed into patties. I recommend storing tempeh in the freezer until the day you need it. Let it thaw for a few hours in the refrigerator. Black spots on the surface do not indicate spoilage and can be cut off. Tempeh is made from cultured soy beans and develops its unique flavor from a fermentation process. If you are looking for a tasty protein alternative that has some chew to it, give tempeh a try. In addition to 24 grams of protein, tempeh provides 9 whopping grams of fiber.

2 (8 ounce) packages of tempeh
(or a 1 pound block or 4 tempeh burgers)

In a shallow baking dish, combine the following for marinade:
¼ cup reduced-sodium soy sauce or tamari
2 tablespoons sake or white wine
¼ cup pineapple juice*
1 tablespoon fresh ginger, grated
2 garlic cloves, minced
1 pinch red pepper flakes
½ teaspoon white pepper

Cut each 8 ounce block of tempeh horizontally into 2 even square slices to get 4 burgers. Place in marinade and set aside for 15 to 20 minutes, turning occasionally. Heat grill to medium-high to high temperature. Oil grill rack with vegetable oil. Remove tempeh from marinade and grill for 4 to 5 minutes. Flip with a spatula and continue to grill second side for 4 to 5 minutes. Serve immediately.

Nutritional Analysis (per burger): Calories 225 (36% from fat); Protein 24 grams; Carbohydrates 15 grams; Fiber 9 grams; Total Fat 9 grams (Saturated Fat 1.5 grams; Monounsaturated Fat 3.5 grams; Polyunsaturated Fat 4.5 grams); Cholesterol 0 milligrams; Sodium 53 milligrams.

Recipe Source - VeganBodybuilding.org

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Garlic Shrimp Pasta

2009-01-26T16:48:00.000-08:00

Garlic Shrimp Pasta

Ingredients

1 tablespoon extra-virgin olive oil
6 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/2 cup dry white wine, or low-fat chicken stock
1 pound large raw shrimp, peeled and de veined
1/2 cup chopped fresh Italian parsley
1 tablespoon non-hydrogenated soft margerine
6 ounces whole wheat linguine or fettuccine

Directions

1. In large non-stick skillet, heat oil over medium heat and cook garlic and red pepper flakes for 1 minute or until garlic starts to turn golden. Add wine/stock and bring to boil. Add shrimp and cook for 5 minutes or until shrimp are pink and firm. Add parsley and margerine and cook until melted.

2. Meanwhile, in large pot of boiling salted water, cook pasta for 8 minutes or until al dente. Drain and add to shrimp mixture. Toss to coat with sauce.

Makes 4 servings.

http://www.body-fitness-guide.com/bodybuildingrecipieGarlicShrimpPasta.htm

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Grilled Salmon with Lemon Dill Sauce

2009-01-26T16:40:00.000-08:00

Grilled Salmon with Lemon Dill Sauce

(Salmon is a excellent source of Omega-3’s).

Ingredients

1 tablespoon olive oil
1 tablespoon lemon juice
4 salmon filets, about 6 oz. each
Lemon Dill Sauce”
1 tablespoon stone ground mustard
1 teaspoon dry mustard
3 teaspoons chopped fresh dill (or 1 teaspoon dried dill)
1/4 cup mayonnaise (sugar free, if possible)
2 tablespoons lemon juice

Directions

Combine olive oil and 1 tablespoon lemon juice in small container and set aside.
Rinse salmon with cool water. Pat dry with paper towels. Brush with lemon-olive oil mixture and grill or broil to desired doneness. Be sure to place flesh-side toward heat, skin-side away from heat to prevent curling. Turn after about 7 minutes and cook to desired doneness.
While salmon cooks, prepare mustard sauce by combining remaining ingredients in a small bowl.
Remove salmon to platter and serve with mustard sauce on the side.

Serves 4.

1 serving:

Protein: 34grams
carbs: 1grams
fats: 20gram(less after cooking)

Exchanges - lean meat 5; fat 1-1/2 ; other carb ½

http://www.body-fitness-guide.com/bodybuildingrecipieGrilledSalmonwithLemonDillSauce.htm

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Strawberry and Banana Oatmeal

2009-01-26T16:35:00.000-08:00

Strawberry and Banana Oatmeal

INGREDIENTS

1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1⁄4 teaspoon salt
Dash of cinnamon (big dash)

DIRECTIONS

In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 696
Protein (g) : 50
Carbohydrates (g) : 115
Fat (g) : 11

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Cheesy Scrambled Eggs

2009-01-26T16:32:00.000-08:00

Cheesy Scrambled Eggs

INGREDIENTS

4 tbsp 4% (Borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese,
shredded.
30 grams raw mushroom
15 grams black olives
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach

DIRECTIONS

Blend or beat 4 egg whites with 2 whole eggs.
Add cottage cheese, salt, red pepper.
Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms.
Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese.
Served on a bed of baby spinach and sliced cucumbers.

NUTRITIONAL INFORMATION (PER SERVING)

Calories: 356
Protein (g): 38
Carbohydrates (g): 12
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 14-44-43-21

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Spicy Turkey Chili

2009-01-26T16:30:00.000-08:00

Spicy Turkey Chili (Makes 4 servings)

INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (Honeysuckle White)
822 grams Stewed Tomatoes, Cajun, (Del Monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El Paso green chilies chopped
1 medium raw onion 2.5” diameter approx
10.5 tbsp McCormick/Shillin, chili seasoning.

DIRECTIONS

1. In large saucepan combine all ingredients.

2. Simmer for 30 minutes

3. Remove from heat and serve hot with shredded cheese.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 319
Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3
Carb - Protein - Fat % Ratio: 40-52-8

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Indonesian Chicken

2009-01-26T14:49:00.000-08:00

Indonesian Chicken (Serves 2)

INGREDIENTS

8 oz Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Coriander leaf (dried cilantro, Chinese parsley)
1 tsp curry powder

DIRECTIONS

In non-stick sauté pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In a separate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately

NUTRITIONAL INFORMATION (PER SERVING)

Calories (Per Serving) - 475.5
Protein (g) - 39.5
Carbohydrates (g) - 45
Fat (g) - 16.5
Carb - Protein - Fat % Ratio: 37-33-30

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Chicken Apple Salad

2009-01-26T14:48:00.000-08:00

Chicken Apple Salad (Makes 2 portions)

Ingredients:

10 oz. grilled chicken breast
2 small granny smith apples
1/2 red onion
1 red bell pepper
1-2 jalapenos
1 lime, juice and zest
2 Tbsp. extra virgin olive oil
1 handful fresh cilantro
Salt and fresh ground pepper

Method:

1. Cut chicken into strips, apple slices, red onion slices, pepper slices. Put all this into a large bowl.

2. Zest lime and add to bowl.

3. In small food processor add jalapeno, juice of the lime and process. Add olive oil and process. Pour this over the salad and mix. If you don’t have a food processor, mince jalapeno with a knife and add to lime juice. Wisk in olive oil, then add to bowl with chicken.

4. Add lightly chopped cilantro and salt and pepper. Mix well.

5. Let this sit for about an hour for the flavors to mix.

Per portion:

Calories 354
Fat 15g
Protein 30g
Carbohydrates 28g
Dietary Fiber 5g

To Serve:

Serve on top of a green salad for lunch. Great after it sits in the fridge for a day also. Make a large batch and eat for a few days.

http://www.t-nation.com/readArticle.do?id=1645956&cr=

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Chicken and Lentils

2009-01-26T14:46:00.001-08:00

Chicken and Lentils

Ingredients

1 tbsp olive oil
2 cups leaks

2 cups raw sweet potatoes
2 tomatoes
1 tbsp herbs de province
1/2 cup dry white wine
2 tbsp tomato paste
2 tsp cinnamon
1 1/2 cups lentils
3 cups chicken broth
1 chicken breast (diced)

Directions:

Preheat oven to 400F. In a large casserole, preheat the olive oil. Sautee the leeks, carrots, tomateos, and herbs de province for 5 minutes. Stir in wine, tomato paste, cinnamon, lentils, and broth. Combine the chicken to this mixture. Cover, and bake for 90 minutes, or until the chicken and lentils are fully cooked and tender. Makes 4 servings.

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Jalepeno Chicken with Rice and Beans

2009-01-26T14:44:00.000-08:00

Jalepeno Chicken with Rice and Beans

Ingredients

1 1/2 cups of brown rice
1 can of pinto beans (rinsed and drained)
1 chicken breast
1 cup of water
1 cup of picante sauce
1/2 cup of sliced green onions
3 diced jalepeno peppers
2 tbsp olive oil

Directions: Dice the chicken breast and sautee in a medium saucepan with 1/2 of the picante sauce and olive oil. Next in a different bowl, bring the water to a boil and add the rice. After the rice has settled (approximately 20 minutes), add the picante sauce, beans, sliced onions, jalepeno pepper, and Chicken. Stir, and enjoy!

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