Dry-frying: Dry-frying is an excellent method for cooking meat and oily fish without the need of additional fat. A nonstick frying pan is useful but not essential; the most important factor is for the pan to have a heavy base. It should be heated until very hot before the fish or meat is added and, once in the pan, they should not be moved or turned over until a light crust has formed.

Sauteeing and/or stir-frying: This method can be converted into a non-fat cooking technique simply by replacing the usual butter or oil with liquids such as good, quality stock, soy sauce and lemon juice. These methods are particularly good for cooking vegetable recipes quickly. To prevent sticking a non-stick pan is helpful or a well-seasoned wok. But what is most important is to keep the food moving around the pan so it has no time to catch and burn.

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1 pound 2 ounces lean turkey breast fillet
1 clove garlic, crushed
2 tablespoons honey
Finely grated zest of and juice of 1 lime
3 tablespoons finely chopped fresh mint
5 1/2 ounces low-fat yogurt
10 1/2 ounces mushrooms
Salt and freshly ground black pepper
To serve: lime wedges

1. Cut the turkey into bite-sized pieces and place them in a bowl. Add the garlic, honey, lime zest and juice, mint and yogurt. Toss well to coat evenly. Place the turkey in the refrigerator to marinate for 1 to 2 hours, or even better, overnight. this will allow the flavors to really develop and soak into the turkey.

2. Heat grill to medium heat. Toss the mushrooms in the turkey mixture to coat them with the marinade. Thread the turkey and mushrooms onto skewers, alternately. Then sprinkle with salt and pepper to taste.

3. Grill skewers about 8 to 10 minutes, turning occassionally. Cook until the turkey is golden brown and the juices run clear. Serve with lime wedges.

TIPS: Grilled pita bread and a garden salad are great side dishes with this recipe!

1 pound strawberries, hulled
4 tablespoons honey
1 teaspoon lemon juice
3-5 drops pure vanilla
1 pound 2 ounces low-fat or no-fat vanilla yogurt

1. Place the strawberries in a food processor with the honey, lemon juice and vanilla. Puree until smooth and then mix in the yogurt.

2. Place in plastic, freezer-proof container; cover and freeze. After two hours, mix with hand whisk; continue after each subsequent hour until frozen. It usually takes between 4-6 hours.

3. Once frozen, serve with a garnish of fresh strawberries.

TIPS: You could also use an ice cream freezer according to the manufacturer’s directions.

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2 lb 4 oz large white grapes
Finely grated zest and juice of 1 lemon
4 skinned, boned chicken breats, about 4.5 oz each
Salt and freshly ground black pepper
2 Tbsp extra-virgin olive oil
1 clove garlic, crushed
4 shallots, finely sliced
1 Tbsp all-purpose flour
4 Tbsp finely chopped fresh parsley
Sprigs of parsley for garnish

1. Pull the grapes off the stalks and reserve about 7 oz. Place the remainder in a saucepan with 3 Tbsp of water. Cover and simmer over a low heat for 20 minutes, until they become soft and split open. Crush them thoroughly to release juice, then cover and simmer for another 10 minutes. Strain the liquid and set aside.

2. Cover the reserve grapes with boiling water and leave for 15 seconds and then drain. Peel and half the grapes and remove the centers. Place in half of the lemon juice.

3. Cut the chicken into 1 inch pieces and season with salt and pepper. Heat the oil in a saucepan over medium heat. Add half the chicken and fry briskly until browned nicely on both sides. Remove from oil and repeat with remaining chicken. and the set aside.

4. Reduce the heat and add the garlic and shallots to the pan. Saute for 3 minutes, or until soft. Sprinkle the flour in and cook, stirring constantly, for 1 minute. Stir in the lemon zest and the remaining lemon juice and 12 oz of grape liquid. Bring to boil and then cook for 2 minutes.

5. Reduce the heat and return the chicken, with its juices, to the pan. Season to taste and simmer for 7 minutes or until the chicken is tender and the juices run clear when the chicken is pierced in the center.

6. Add the halved grapes and their juices, along with the chopped parsley and salt and pepper to taste. Serve hot, garnished with the sprigs of parsley.

TIPS: Side dishes that go great with this entree are mashed potatoes and steamed veggies!

Nutritional Value (per serving):

368 Calories
43g Carbohydrates
29g Protein
10g fat (with only 2g saturated fat)

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