123 with fat yoghurt Recipes

fresh fruit (strawberries, grapes, kiwifruit, passionfruit or any fruit in season), fresh mango (or tin if fresh arn tsp available), plain yogurt (low fat is fine ), honey

fresh asparagus (tips & tender stems, cooked crisp-tender & cooled), tomato (seeded & chopped ), green onions (thinly sliced ), plain yogurt (non-fat ), olive oil, parmesan cheese (grated, fresh is best ), dijon mustard, romaine lettuce leaves

fresh ripe berries, fruit juice concentrate, water, cornstarch, berry oat-type snack bars (such as quaker), vegetable oil cooking spray, non-fat ice cream (optional) or low-fat ice cream (optional) or yoghurt (optional)

miracle whip light, low fat quark or 1 lb low-fat sour cream or 1 lb natural yoghurt, frozen mixed herbs (1 oz packet), paprika, garlic cloves, minced

sardines , in springwater, drained, lemon , juice and rind of, yoghurt, natural low-fat, low fat cottage cheese, cm piece cucumbers, finely chopped, fresh basil leaf, finely chopped, garlic salt (to taste), fresh ground black pepper , to taste, cucumbers, made into twists, for garnish, parsley, for garnish

bananas, mashed, low-fat ricotta, non-fat plain (greek-style ) yoghurt, eggs, vanilla, sea salt, caramel stevia, ground ginger, cinnamon, nutmeg, dark brown sugar, whole wheat flour, baking soda, coarsely chopped walnuts, chocolate chips, crunchy maple sunrise cereal (or your favourite crunchy cereal)

lean beef, ground, peas, tomatoes, yoghurt, low fat, beef stock , stock cube

pasta (eg. shells, spirals, bow-ties), pesto sauce (use a good quality 1), plain yogurt (low-fat is fine ), salt & pepper

chicken breast halves, poached, celery, finely chopped, scallion, finely chopped, low-fat plain yogurt, basil, chopped (fresh ), lemon , juice of, salt, pepper

hard-boiled eggs, mashed, thick natural reduced fat yoghurt, cumin powder, cardamom powder, sweet paprika, enough rocket , to put on sandwiches

whole low fat yoghurt, tandori paste, corn flour, whole chicken breasts, whole wholewheat pitta, whole lettuce, whole tomatoes (fresh ), whole coriander fresh, whole lemon

olive oil, onion, chopped, garlic, crushed, ground cumin, frozen baby peas, chicken consomme, low-fat yogurt, chopped fresh mint leaves, cooked medium prawns, peeled,shelled, lemon wedge, to serve

ripe avocado, peeled , seed removed, and cut into quarters, champagne vinegar, water, plain low-fat yoghurt, chopped cilantro, salt, sugar, garlic, fresh serrano chiles , seeds and stem removed, chopped, different spring greens , mixed together in a bowl, asparagus, trimmed and cut into 2 inch long pieces

double cream, caster sugar, vanilla bean , split lengthways, leaves gelatin, low-fat yogurt, fresh raspberries, icing sugar , sifted, rose water

mango, banana, fat free natural yoghurt, semi skimmed milk (half fat) + extra if too thick, porridge oats

chicken broth, canned is fine, plain pumpkin puree ( canned ), pumpkin pie spice, non fat or low fat greek yoghurt, apple cider vinegar, honey, salt and pepper to taste, pumpkin seeds toasted and sprinked with cumin for garnish

smooth low-fat ricotta or 500 g smooth cottage cheese or 500 g silken tofu or 500 g natural yoghurt, ripe avocado, peeled and chopped, lime juice or 1 tbsp lemon juice, chopped chili

self-raising flour, salt, cayenne pepper, butter, chilled, chopped, mixed herbs, finely chopped (such as oregano, rosemary and dill), grated light tasty cheese, reduced-fat milk, natural yoghurt, chopped chives, fat-free shaved leg ham