10,000 flack recipes

Low-calorie baked macaroni and cheese made with skim milk, cottage cheese instead of cheddar, dill, and parsley. Topped with breadcrumbs and paprika for a crispy finish.

Crab meat is mixed with blue, mozzarella cheese and egg, milk mixture, then baked in a prepared pie crust. It's cheesy and delicious.

Vegan fricadelle: crisp pan-fried patties of tofu, toasted millet, and finely chopped vegetables, breaded golden and served with a bright cilantro-almond chutney. A hearty meat-free, dairy-free main.

Large-format quiche baked in a 13x9 pan with a decorative pastry edge, three cheeses, and a creamy custard filling. Perfect for feeding a crowd at brunch.

Mandarin hot soup: the classic Chinese hot and sour soup with shredded pork, black mushrooms, wood ears, bamboo shoots, and silky egg ribbons. Tangy, peppery, and ready in 30 minutes.

Slow-cooker two-bean corn chili with black-eyed peas, navy beans, sweet corn, and jalapenos. Vegan, dump-and-go, ready when you walk in the door.

Crispy deep-fried spring rolls packed with stir-fried tofu, shiitake mushrooms, and julienned vegetables seasoned with garlic, curry paste, and soy for an addictive Thai appetizer.

Turkey empanada baked in flaky pie crust with cumin-spiced ground turkey, fresh tomatoes, bell pepper, and cilantro. A lighter twist on the classic with golden, crispy edges.

French country soup with beef shank, cabbage, turnips, rutabaga, green beans, and elbow macaroni in a tomato broth seasoned with cloves. A hearty pot-au-feu style meal that simmers for hours.

Eggplant lasagna with broiled eggplant and zucchini layered with ricotta, mozzarella, Parmesan, and spaghetti sauce. A no-noodle, low-carb lasagna that freezes well.

Florentine spaghetti bake layers Italian sausage marinara, cooked spaghetti, a spinach-cottage cheese ricotta-style filling, and mozzarella for a baked Italian-American pasta casserole.

Cheesy hash brown casserole with sour cream, sharp cheddar, and buttery corn flake topping. The ultimate potluck side dish that feeds a crowd and gets rave reviews.

Pinto bean and andouille sausage stew with smoked paprika, three peppers, and a bright lime finish. A smoky Cajun-Creole one-pot with rendered bacon fat building deep bottom-of-the-bowl flavor.

Russian beef borscht is a deep-ruby vegetable soup built on shredded beets, cabbage, carrots, and cubed beef simmered with dill, bay, and tomato paste. A classic Eastern European comfort bowl that improves overnight.

This creamy, low-fat dressing lends itself to salad greens, cooked or raw vegetable combinations, pasta and grain salads, or as a dipping sauce for crudites or steamed artichoke leaves.

Chicken, noodles, and veggies, simple and easy preparation