10,000 fat free recipes

A no-cook Southern-style salad with black-eyed peas, chopped ham, celery, red onion, and fresh jalapeño in a tangy red wine vinegar dressing. Ready in minutes, feeds a crowd, and gets better as it sits.

Georgia-style quail browned in butter and simmered in bouillon gravy until fall-off-the-bone tender. A traditional Southern game bird supper done simply.

Four-ingredient blender breakfast smoothie with banana, milk, honey, and bran. Three minutes from blender to glass. High-fiber breakfast for busy mornings or post-workout fuel.

Sweet and sour Alaska salmon nuggets: broiled wild salmon chunks served with a pineapple-ginger dipping sauce. A fun twist on takeout using Pacific wild-caught fish.

It might seem strange to put pineapple on the grill, but it really brings out the flavor. As the sugar caramelizes on the surface it gives the pineapple a fantastic flavor. These pork chops get all the sweetness from the fruit and turn out great!

Pennsylvania Dutch-style liver cakes made from ground beef liver, onion, egg, and flour, wrapped in bacon and pan-fried until crisp. A classic farmhouse recipe with old-school charm.

Rye sourdough starter made the old Jewish bakery way: rye flour, water, a packet of yeast, and a halved onion that pulls in the wild flavor for classic deli-style rye bread.

Try something different this summer with this scrumptious chicken dish that will have you licking your fingers.

Norwegian almond bars with an almond paste filling spiced with cardamom and cinnamon between buttery crumb layers. A Scandinavian cookie bar with a unique potato flake filling.

A fragrant homemade Chinese ten-spice blend with toasted star anise, Szechuan peppercorns, fennel, coriander, and cumin. Toast, grind, and store for marinades, stir-fries, sauces, and meat rubs.

Low-fat oatmeal loaded with fresh apple chunks, raisins, walnuts, brown sugar, and cinnamon. A warm, naturally sweetened breakfast bowl that's also diabetic-friendly.

A 20-minute microwave tuna casserole using packaged stroganoff noodles, canned tuna, green peas, and chopped pimentos. Quick comfort food for busy weeknights.

Mixed greens tossed with homemade balsamic vinaigrette made from shallots, fresh basil, and extra-virgin olive oil, then topped with grape tomatoes and yellow bell pepper strips.

Classic old-fashioned fruit punch with cold tea, fresh-squeezed orange and lemon juice, ginger ale, and soda water. Garnished with orange slices and fresh mint. Makes 40 cups for a crowd.

This recipe takes it's inspiration from the Parsee tradition of using fruit in cooking, and is deeply rooted in the Persian ancestry of many Indians and their food.

Mini cocktail quiches in pastry cups with ham, tuna, Swiss cheese, and a creamy egg-mayonnaise filling. The retro hors d'oeuvre that disappears off the platter at every party.