Turkey Dark meat roasted 50 1.9 Light meat roasted 55 3.6 Duck Meat only roasted 55 2.9 Choose breast meat because it is the leanest part of the bird and has less than half the fat of, for example, thigh meat. Roast, broil, poach, or grill chicken instead of frying it. Broil with wine instead of butter. Substitute low fat dairy products in recipes. Use yoghurt or light sour cream instead of sour cream, and non-fat milk instead of regular milk. Replace oil or fat in marinades with fresh lemon or lime juice, or with wine or vinegar.