10,000 flack recipes

Make-ahead chicken and wild rice casserole loaded with mushrooms, red bell pepper, celery, and low-fat cheddar. Assemble the night before and bake when you're ready. Feeds a crowd.

Healthy chicken fajitas with poached and seared chicken breast, colorful bell peppers, homemade pinto beans, and fresh tomato salsa. A complete from-scratch Tex-Mex dinner.

Low-fat fettuccine primavera tossed with broccoli, red bell pepper, and a microwave cheese sauce made from skim milk, mozzarella, and Parmesan. Light, creamy, and under 30 minutes.

Braised lamb shoulder and merguez-style sausages served over couscous with a cumin and cayenne broth. A North African-inspired feast with carrots, zucchini, and white wine.

Onion and garlic sautéed in sherry simmer with vegetable stock, canned tomatoes, kidney beans, zucchini, green beans, and small pasta for hearty Italian vegetable soup.

Golden-browned chicken simmers over chorizo, rice, red peppers, sun-dried tomatoes, olives, and orange wedges in a white wine and paprika broth. A rustic one-pot Basque Country classic.

Whole artichokes stuffed with sun-dried tomatoes, crumbled feta, fresh basil, and garlic, then braised in a Dutch oven until tender. A showstopping vegetarian side dish that's worth every minute.

Genuine Texas chili, the real-deal bowl of red: chuck roast and coarse ground beef simmered 3 hours with cumin, chili powder, tomatoes, and enchilada sauce. No beans, by Texas law.

Bacon-topped meatloaf made with a classic mix of ground beef, pork and veal, seasoned with marjoram, oregano and basil. Shaped into round loaves and crossed with bacon for a crisp, salty crust.

Here is how Boston chef William Poirer makes red chowder, and it is good enough to convert the most diehard white chowder fanatic.

H. Allen Smith's legendary no-bean chili: 4 pounds of coarse-ground sirloin simmered for 3 hours with dried hot chilis, Mexican oregano, and cumin. Pure Texas-style chili, the way the purists intended.

Bruschetta with chopped tomato salad featuring red and yellow bell peppers, capers, fresh basil, and balsamic vinegar. Low-fat, no oil, served as a mound alongside garlic-rubbed toast.

Creamy onion soup with Emmentaler cheese, kirsch, and horseradish in a smooth roux-based broth. Not the classic browned French style. Translucent onions, white wine, and a fondue-like finish.

Wartime impossible pie from South London with one batter that splits into crust, custard, and filling as it bakes. Use it sweet with coconut and vanilla, or savoury with canned tuna or salmon and frozen vegetables. Pantry magic.

Billi Bi, the classic French cream of mussel soup with white wine, shallots, heavy cream, egg yolk, and hollandaise. An elegant, velvety bisque served hot or chilled.

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.