174 and free and serve Recipes

flour, sugar-free chocolate syrup or 1 tbsp unsweetened cocoa powder, baking powder, egg substitute, salt (about a pinch)

white whole wheat flour, water, grape tomatoes, water, salt-free italian herb seasoning, reduced-fat mozzarella cheese

nonfat milk, fat-free half-and-half, heavy whipping cream (optional), knox unflavored gelatin (about 1-1/2 packets), white sugar, banana (frozen ), vanilla, cocoa powder, instant coffee granules, cinnamon

gluten-free vegetable stock (5 cups), unsalted butter, olive oil, onion, finely chopped, garlic cloves, crushed, arborio rice (440g), dry white wine (165ml), green prawns, roughly chopped, grated parmesan cheese, plus extra, parmesan cheese, to serve (80g), avocados, lemon , juice of, roughly chopped chives

grain rice, olive oil, leeks, thinly sliced (white part only ), zucchini, coarsely grated, garlic cloves, crushed, chopped fresh mint, chopped dill, eggs, beaten, marinated feta cheese, drained, crumbled, sliced red onion , and, tomato, to serve

boneless skinless chicken breast halves, ground pepper, onion, chopped, fresh mushrooms, sliced, chicken broth, dried garlic, dried tarragon, fat free sour cream

lemons , juice of, caster sugar (to taste), cornstarch, butter, lemon , flesh scooped out, base trimmed to form a flat base, free-range egg whites, caster sugar

banana, sliced, sliced strawberries, blueberries (frozen ok), sugar-free non-fat vanilla yogurt, artificial sweetener, orange jelly powder , lime, black cherry etc. flavor, fudge sauce (each tbsp 20 calories. mix equal amounts unsweetened *non-alkalinized* cocoa & splenda. then add wat)

butter, softened (no substitutes), fresh thyme or 1 bunch lemon thyme, leaves picked, stalks reserved, plus extra to serve, garlic cloves, 1 mashed , the other 3 left whole but squashed, lemons, halved, chicken , about 1 . 5kg (number 15 ), carrots, roughly chopped, onion, roughly chopped, bay leaves

sliced almonds, yellow cake mix, jell-o instant lemon pudding mix (serves 4, sugar-free, fat-free), jello instant vanilla pudding mix (serves 6, sugar-free, fat-free), eggs, canola oil, water, amaretto-flavored liqueur , such as disarano (optional, can use water instead), frozen mixed berries, thawed and chopped, powdered sugar, milk

whole wheat lasagna noodle, fat free cottage cheese, small curd, parmesan cheese, mozzarella

heavy cream, powdered sugar icing (see note ), ground cardamom, mandarin oranges, unpeeled, eggs, almond meal, caster sugar, baking powder (see note ), vanilla essence, caster sugar, extra, mandarin juice (fresh ), water, ground cardamom, extra, to serve, melted butter , to grease

coleslaw mix, dry (or 6 cups shredded cabbage mixed with 1 cup shredded carrots), fat-free mayonnaise, nonfat sour cream, seasoned rice vinegar, dijonnaise mustard, artificial sweetener (like splenda ), seasoning salt (like lawry s), salt and pepper, to taste

pistachios, almond meal (ground almonds), freshly-grated nutmeg, raw sugar, dark brown sugar, unsalted butter, softened, eggs, egg yolk, greek yogurt, honey and extra yoghurt, to serve

mandarin orange, drained, pineapple tidbits, drained, fat free sour cream, marshmallow, apple

white basmati rice, washed and soaked as much as needed depending on quality, water, sea salt , to taste, unsalted butter, divided (butter is essential, oil or margarine is not to be subbed here), whole cardamom pods, crushed slightly to open a bit, turmeric powder (it s really for colour), scant 1/2 cup date molasses (dibis tamar in middle eastern shops), balkan yogurt, to serve

strawberries, blueberries, fat free yogurt, wheat germ, banana

free-range chicken, tarragon, rosemary, roughly chopped, unsalted butter, sliced, whole garlic head, bay leaves, sea salt, carrots, peeled and cut into wedges, sweet potatoes, peeled and cut into wedges, kipfler potatoes, peeled and cut into wedges, golden shallots, unpeeled but cut in half, extra virgin olive oil, cracked white pepper, sourdough bread, to serve