138 fat four Recipes

boneless skinless chicken breast (four 4 oz. pieces), water, dry white wine, chicken bouillon cubes, crumbled, carrots, chopped, frozen green pea, olive oil, onion, chopped, all-purpose flour, fat-free evaporated milk, white corn, drained, phyllo dough

head garlic, left unpeeled, plus 4 large cloves, divided, kosher salt, chopped thyme, quatre epices (french four-spice blend), shallots, finely chopped (1/4 cup), turkish bay leaves or 1 california, crumbled, fresh moulard , muscovy, or long island (pekin) duck legs (5 lb total), rendered duck fat

all-purpose flour, table salt (to taste), black pepper (to taste), uncooked boneless skinless chicken breast, four 4-oz pieces, maple syrup, dried thyme, ground sage, onion, thinly sliced, fat-free chicken broth

tandoori spice mix, onion, chopped, garlic cloves, minced, plain fat-free yogurt, fresh lime juice, boneless skinless chicken breast (four 4-oz pieces)

prepared polenta, boneless skinless chicken breasts, cream of chicken soup (you can used the 98% fat free version, i used regular), cream of mushroom soup, whole kernel corn, canned mushrooms (optional), half-and-half, shredded four-cheese mexican blend cheese, poultry seasoning (to taste), garlic powder (to taste), salt, pepper, paprika

vegetable oil, boneless skinless chicken breast, four 4 oz pieces, all-purpose flour, onion, sliced, apples, firm,cored and sliced, apple cider, fat-free chicken broth, table salt, ground ginger, cornstarch

chili sauce, lime juice, brown sugar, crushed red pepper flakes, salt, divided, beef top sirloin steak (1-1/4 lb), cut into four steaks, onion, halved and sliced, green pepper , cut into strips, sweet yellow pepper , cut into strips, olive oil, garlic clove, minced, pepper, reduced-fat sour cream, prepared horseradish

carrot, sliced (i sometimes use sliced baby carrots), chopped onion, butter, evaporated low-fat milk, shredded cheddar cheese, thyme leaves, tarragon, salt, white pepper, crushed baked cheese crackers, divided (i use cheese nips four cheese flavor), paprika

pita breads (small wholemeal), tomato paste, garlic cloves (minced ), tomatoes (medium sliced ), bocconcini (3 1/2oz small fresh mozzarella cheese sliced), artichoke hearts (13 oz canned quartered ), kalamata olives (1 2/3oz pitted ), red capsicum (bell pepper sliced), four-bean mix (4oz canned rinsed and drained ), reduced-fat cheddar cheese (40g/1 1/3oz grated )

refried beans (fat free), fajita-size flour tortillas, firm ripe tomatoes, fresh spinach, white potatoes, mushrooms, carrot, taco sauce, cumin, red cayenne pepper, kraft mexican style finely shredded four cheese, nonfat yogurt, pitted black olives, sliced, romaine lettuce leaf, corn kernels, drained

avocado, plain low-fat yogurt, chili powder, chopped romaine lettuce, tomatoes, seeded and finely diced, diet italian salad dressing, four 10-inch) flour tortillas, smoked) deli turkey, thinly sliced, cucumber, thinly sliced

flour tortillas, chili powder, divided, ground chicken, match stick like carrots, chunky salsa, divided, mayo, torn salad greens, tomato, chopped, reduced fat shredded four cheese mexican style cheese

onion, chopped, yellow bell pepper, finely chopped, eggplant, finely chopped, garlic cloves, minced, reduced-sodium fat-free chicken broth, black pepper, dry white wine, cooked italian chicken breasts (about four cups)

kidney beans, rinsed and drained, garlic powder, ground cumin, shredded romaine lettuce, chopped orange bell pepper, shredded reduced-fat mexican four-cheese blend, grape tomatoes, halved, sliced ripe black olives, drained, scallions, minced, multi-grain tortilla chips or baked tortilla chips, salsa, light sour cream

ground beef, salt, onion, halved and sliced, yellow or red bell pepper, sliced, low-fat ricotta cheese, eggs, salt-free southwest chipotle seasoning, salt, refrigerated pizza crust dough, pizza sauce, shredded mexican four-cheese blend

honey, red wine vinegar, dry mustard, four 1-inch thick pork loin chops, preferably boneless , trimmed of excess fat, vegetable oil, salt and freshly ground pepper

white-wine vinegar, reduced-fat mayonnaise, whole-grain mustard, olive oil, divided, freshly ground black pepper, country ham (about 1 1/2 oz), tomatoes , sliced in half lengthwise, eggs, french baguette (about 8 oz), cut into four 3-inch-long pieces, chopped frisee

plain low-fat yogurt, garlic cloves, very finely chopped, garam masala, curry powder, skinless, boneless chicken breast halves, cut crosswise into 1/3-inch strips, vegetable oil, jalapenos, seeded and thinly sliced, red onion , halved lengthwise and thinly sliced crosswise, salt and freshly ground pepper, four 8-inch whole wheat pita breads, romaine lettuce leaves, tomato, cut into thin wedges, cucumber-peeled, halved, seeded and cut into thin crescents