10,000 fat free recipes

Low-fat applesauce oatmeal muffins with rolled oats soaked in skim milk, whole wheat flour, and egg whites. No butter, no oil, and just 95 calories each.

Green and wax bean salad with celery, dill, slivered almonds, and croutons in a creamy onion dressing. No-cook side dish ready in 10 minutes.

Filipino-style sauteed egg noodles (pancit) with pork, shrimp, cabbage, and carrots cooked in chicken broth and soy sauce. Served with fresh lemon slices.

Italian spaghetti with sauteed shrimp, white wine, fresh basil, mint, and cherry pepper. A light, herb-bright coastal pasta that comes together in 45 minutes.

Pickled hard boiled eggs made by reusing leftover pickle juice. Two-ingredient bar snack and salad topper that turns the dregs of the pickle jar into something useful.

Lentil rice veggie burgers blend sweet potato, mushrooms, and spinach into hearty plant-based patties. A wholesome vegan burger with tarragon and garlic that holds together on the grill.

Grilled garlic butter shrimp skewers basted with a white wine, parsley, and red pepper sauce. Serve as a main dish or appetizer straight off the grill.

Pickled zucchini sticks canned with fresh dill, garlic, celery seed, and onion in a sweet vinegar brine. A crunchy way to preserve summer's zucchini bounty in 4 pint jars.

Microwave dark chocolate fudge made with corn syrup, evaporated milk, chocolate chips, walnuts, and powdered sugar. No candy thermometer, no soft-ball stage, just 3 minutes in the microwave to creamy fudge.

Quick bechamel sauce with table cream, butter, flour, and grated Swiss cheese melted in. A rich, cheesy white sauce ready in under 20 minutes for topping any dish.

Pan-seared pork chops with a quick peanut ginger sauce made from chicken broth, peanut butter, and lemon juice. Served over noodles and topped with chopped peanuts.

Cheese onion morsels with sharp cheddar, butter, and parsley baked into savory bite-sized drop biscuits. A make-ahead appetizer that freezes well and reheats in minutes.

Broccoli with spicy chickpea sauce, steamed broccoli florets cloaked in a creamy hummus-style sauce of chickpeas, yogurt, blanched garlic, cumin, and cayenne. Vegetable side that doubles as a Middle Eastern main.

Quick and fiery Tex-Mex tacos with ground sirloin, fresh jalapeños, and garlic, stir-fried in minutes and piled into warm corn tortillas. Dinner's ready in 25 minutes flat.

Rainbow Jello with alternating layers of strawberry, orange, lemon, and lime gelatin separated by creamy sweetened condensed milk filling. A showstopping party dessert.

Diabetic-friendly sesame chicken stir fry with broccoli in an orange juice glaze. Fresh ginger, toasted sesame seeds, and a squeeze of lemon keep it bright and satisfying.