Wednesday, April 18, 2007

Quick Recipes For Friends

Here are some quick recipes which you can prepare for your friends, when you do not feel like going out and would rather prefer a cozy lunch and catching up on the gossips about the new girl in your college!! Try these out, I am sure your friends are gonna love it!!

Lemon Chicken Salad

Prep time: 20 minutes

1 small head of green leaf lettuce
4 boneless, skinless chicken breasts
juice of 1 lemon
1 tbsp. oil
1 tbsp. freshly chopped tarragon
salt and pepper to taste
vinaigrette salad dressing to taste

1. Wash and dry the lettuce. Tear into small pieces and set aside.
2. Slice chicken breasts into strips and then cut strips into small pieces.
3. Heat oil in a medium-sized pan, add the chicken, and cook for 4 to 5 minutes until the chicken is lightly browned.
4. Add lemon juice, tarragon, and salt and pepper to taste. Cook for another 4 to 5 minutes until chicken is tender.
5. Toss the lettuce with the vinaigrette dressing. Add chicken, lemon, and tarragon mixture and toss.
6. Serve immediately.

Serves: 4
Serving size: 1 cup

Nutritional analysis (per serving):
327 calories
54 g protein
10 g fat
2 g carbohydrate
0.8 g fiber
146 mg cholesterol
134 mg sodium
48 mg calcium
2.6 mg iron

Experiment with different types of lettuce leaves.
Add additional salad ingredients like shredded carrots or red cabbage.
If you don't have fresh tarragon, substitute 1 tsp. dried tarragon or thyme. Or try some of your favorite herbs, either fresh or dry, like thyme or oregano.

Blue Berry Muffins


• 1 c. flour
• 1 c. oatmeal
• 3 tbsp. sugar
• 1 tsp. salt
• 4 tsp. baking powder
• 1 c. blueberries, washed
• 1 egg
• 1 c. milk
• 1/4 c. vegetable oil
• nonstick spray

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
2. In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
3. Mix in blueberries.
4. In another bowl, break the egg and use a fork to beat it just a little bit. Then add the milk and vegetable oil, and mix.
5. Add this mixture to the first mixture in the large bowl.
6. Using a mixing spoon, mix about 25 or 30 times. Don't mix too much! Your muffin mixture should be lumpy, not smooth.
7. Line a muffin tin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about two thirds of the way up.
8. Bake for about 20 minutes.
9. When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
10. Enjoy your tasty muffins!

Serves: 12

Serving size: 1 muffin

Nutritional analysis (per serving):
162 calories
3 g protein
6 g fat
19 g carbohydrate
1 g fiber
18 mg cholesterol
371 mg sodium
121 mg calcium
1.4 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.

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