10,000 flack recipes

Paprika-rubbed chicken breasts seared golden and simmered with toasted rice, tomatoes, green beans, and turmeric in one skillet. A complete Spanish-style one-pan dinner in 45 minutes.

Lighter vegetable quiche with zucchini, red and green bell peppers, egg substitute, and skim milk in a flaky pie crust. Low-fat brunch or weeknight dinner.

Spinach pesto appetizer: a sliceable, high-protein cheesecake-style savory loaf with spinach, cottage cheese, cream cheese, and Romano. Perfect make-ahead party food served chilled with crackers or crostini.

The salad tastes fresh and summery although it is made with winter greens. The dressing is low calorie and it will keep for a week.

Mageritsa is the traditional Greek Easter lamb soup served after midnight Resurrection Mass. Lamb offal, rice, dill and scallions in a tart avgolemono broth thickened with egg and lemon.

Chicken breast with sour cherry sauce, cracked peppercorns, and coriander in a white wine-brandy reduction. A French-inspired pan sauce built right in the skillet.

Chilled penne pasta salad with julienned carrots, zucchini, green onions, and fresh basil in a light sesame-cream dressing. A vibrant make-ahead side dish.

Southern-style wild rice pilau with browned chicken livers, brown rice, and fresh herbs simmered in low-sodium broth. A rustic, iron-rich side dish that's lighter than you'd expect.

Savory beef stew with parsnips, turnips, succotash, and red wine in a crushed tomato base. A hearty root vegetable stew with chuck beef simmered until tender.

Pan-seared chicken breasts crusted with cracked peppercorns, thyme, and bay leaf, finished with a white wine pan sauce. Bold flavor from a simple herb-pepper blend.

Sicilian garbanzo stew with chickpeas, potatoes, carrots, fennel seed, and thyme mashed into a thick, chunky vegetarian broth. A hearty Italian peasant stew ready in 40 minutes with no added fat.

Greek beef stew braised with tomato paste, red wine vinegar, whole white onions, and mushrooms, finished with melted Monterey Jack cheese. A hearty stifado-style one-pot dinner.

Hearty beef and cabbage soup with kidney beans, tomatoes, and angel hair pasta. A budget-stretching one-pot meal that feeds a crowd of 12 with whatever's already in the pantry.

Traditional Viennese beef soup simmered from scratch with chuck, marrow bones, leeks, celeriac, turnips, and cauliflower. Rich, clear broth with tender meat and root vegetables.

A Sauerbraten-style pot roast marinated 3 days in vinegar and spices, braised until fork-tender, and finished with a gingersnap-thickened gravy. Old-world flavor worth the wait.

Smoked turkey slices rolled around turmeric-spiced couscous, creamy avocado and red bell pepper, brightened with lime, orange juice and fresh cilantro. A colorful make-ahead appetizer or light lunch.