1051 fat and quick and with Recipes

fat-free sugar-free vanilla pudding mix (instant ), fat free eggnog, brandy or 1 tsp extract, nutmeg, freshly ground

fat-free , lower-sodium chicken broth, divided, all-purpose flour, minced shallots, bay leaf, chopped fresh flat-leaf parsley, less-fat cream cheese, freshly ground black pepper

fat free greek yogurt, frozen raspberries, splenda sugar substitute

green bell peppers, chopped, petite diced tomatoes with garlic and olive oil, cooked bacon, crumbled, shrimp, peeled and deveined, fat-free milk, fat-free , less-sodium chicken broth, uncooked quick-cooking grits, light butter, light cream cheese

roll, split, low-fat margarine or low-fat mayonnaise, vegetarian bacon, olive oil, garlic clove, chopped vegetables (mushrooms, onions, peppers tomatoes are my favorites), egg substitute (2 egg equivalent), low-fat cheese or 1 slice non fat cheese or 1 slice soy cheese

olive oil, onion, chopped fine, garlic, minced, black beans or 2 (14 oz) cans pinto beans, rinsed and drained (or mix if you like), tomato sauce, ground cumin, chili powder (optional), chopped green chilies, flour tortillas or 12 8-inch , warmed, grated reduced-fat cheddar cheese or 1 1/2 cups reduced-fat monterey jack cheese, low-fat sour cream (to garnish ), green onion , choppped (to garnish), salsa (to garnish )

boneless pork chops, 1/2 inch thick (center cut, trimmed of excess fat), sour cream (reduced fat or non fat versions work fine), dijon mustard, curry powder, lemon juice, ground ginger, garlic powder, oil, red onion, coarsely chopped, diced jalapeno (use more if you want a kick or stronger spicy-sweet contrast), granny smith apples, diced into 3/8 inch pieces (about 1 1/2 cups), brown sugar, ground ginger, golden raisin, pineapple chunks in juice (reserve juice), apple cider vinegar, purple plums, pitted and diced (about 2/3 cup)

whole wheat flour tortillas (low fat ), fat-free refried beans, salsa, frozen corn (thawed ), chopped fresh cilantro, reduced-fat monterey jack cheese, shredded, cheddar cheese, shredded, light sour cream

fat-free microwave popcorn, popped, cinnamon-sugar whole-wheat and rice cereal, tiny hard pretzel twists, salted, honey-flavored bear-shaped graham crackers, whole-grain fish-shaped cheese crackers, raisins, candy-coated milk chocolate pieces

fat-free ricotta cheese, egg, ground black pepper, minced garlic, dried oregano, crushed tomatoes, oven-ready lasagna noodles, torn baby spinach leaves, skinless roast chicken, finely chopped, shredded provolone cheese

fat-free , less-sodium chicken broth, freshly ground black pepper, saffron threads, olive oil, minced onion, garlic cloves, minced, arborio rice, stewed tomatoes with onion, celery, and bell pepper (such as del monte), undrained, mussels (about 15 ), scrubbed and debearded, peeled and deveined medium shrimp, frozen petite green peas

fat-free ,soium-reduced chicken broth, frozen cooked butternut squash, butter, grated orange peel, maple syrup, salt, fresh ground pepper

quick oats (uncooked ), flour, sugar, baking powder, baking soda, cinnamon, egg whites, corn syrup, vanilla, water, raisins

fat jalapenos, cheddar cheese (quarter inch thick ), cream cheese, bacon, cut in half (pork or turkey)

fat-free cottage cheese, apples, chopped, raisins, poppy seeds, lemon juice, honey, unsalted sunflower kernels

fat-free sugar-free instant vanilla pudding mix, low-fat milk, fat-free condensed milk, light cool whip, bananas, lemon juice, reduced-fat vanilla wafers

salmon (pink has as much beneficial omega-3 as more expensive red ), low-fat saltine crackers or 8 fat-free saltine crackers, crushed, egg substitute, black pepper, to taste (use cracked pepper for more bite)