10,000 fat free recipes

Oven-fried mustard chicken coated in Dijon, garlic, and rosemary, then crusted with crushed bran flakes and Parmesan. Crispy outside, juicy inside, no deep frying needed.

Avocado and mozzarella stuffed tomatoes hollow out vine-ripe tomatoes and fill them with cubed avocado and fresh mozzarella tossed in basil-balsamic vinaigrette. Five-minute summer appetizer with caprese-salad bones.

Caribbean pigeon peas and brown rice salad with a lemon-honey-thyme dressing and island spice blend. A colorful, protein-rich cold salad with bold tropical flavors.

Mint Surprise Cookies hide a melty chocolate mint wafer inside soft brown-sugar dough, each one crowned with a toasted walnut. Chill the dough so it seals the surprise neatly before baking.

Crabmeat supreme casserole with two pounds of crab in a buttery sherry cream sauce with mushrooms, pimentos, and a cracker crumb topping. An elegant make-ahead dish.

Pasta primavera salad with tri-color rotini, broccoli, carrots, cherry tomatoes, and red onion tossed in peppercorn ranch dressing. A colorful, make-ahead cold pasta salad for potlucks.

Fruit cocktail cake with a moist sour cream batter spiced with cinnamon, nutmeg, and clove, studded with canned fruit cocktail. The retro pantry-staple cake from a 1960s Sunday-supper card.

Pork tenderloin kabobs marinated in homemade chile barbecue sauce with molasses, jalapeños, and Dijon mustard. Broiled or grilled until juicy. Served with steamed cabbage.

Peanut butter cheese pie with a hidden chocolate ganache layer at the bottom of a graham cracker crust, topped with marbled peanut butter cream cheese filling and real whipped cream swirls.

Apple cheddar soup with curry, ginger, and dry mustard pureed silky smooth and topped with sharp cheddar. A warming autumn soup that balances sweet apples with spicy, nippy heat.

Classic anise pizzelles made with a full ounce of anise extract, butter, and a touch of lemon. Thin, crisp Italian wafer cookies pressed in a pizzelle iron in 30 seconds each.

Homemade shake and bake coating mix with flour, crushed bran flakes, cayenne, curry powder, chili powder, and herbs. Make a big batch and store in the freezer.

Beet pesto blends roasted beets and sauteed beet greens with toasted walnuts, garlic, banana pepper, and red onion. Vibrant magenta vegetarian pasta sauce or spread that uses the whole beet, root to leaf.

Sour cream blueberry brunch cake with poppy seeds, lemon zest, a cinnamon-blueberry filling, and powdered sugar glaze. Baked in a springform pan for easy serving.

Hawaiian bread baked in the bread machine: a sweet pineapple juice dough studded with chopped macadamia nuts and coconut. Tropical sandwich loaf at home with no added fat.

South Indian split pea and coconut curry sauce with mustard seeds, cumin, curry leaves, green chiles, and ginger. A creamy, spicy condiment for rice, dosa, or idli.