10,000 low king recipes

Browned chicken thighs braised in a Spanish-style sofrito of onions, garlic, tomatoes, paprika, and dried chilies, finished with chickpeas. A hearty one-skillet dinner.

Grilled hoisin-marinated pork strips tucked into crisp lettuce cups with rice noodles, crunchy veggies, and a sweet peanut-chile dipping sauce. A fresh, hands-on Thai dinner for a crowd.

Fettuccine tossed with julienned SPAM, broccoli, carrots, and cauliflower in a light basil cream sauce finished with Parmesan. A veggie-loaded primavera that comes together in 35 minutes.

Whole wheat carrot walnut raisin muffins sweetened only with honey, made with egg substitute and low-fat milk. Wholesome, fiber-rich, lunchbox-friendly muffins ready in 30 minutes.

Low-fat open-faced vegetable sandwiches on whole wheat toast with a cottage cheese, mushroom, and sprout spread topped with melted low-fat cheese. A vegetarian lunch under 100 calories.

Fresh mixed greens layered with buttery avocado, salty feta, Spanish olives, and crisp vegetables for a fast Mediterranean-style bowl.

Chinese BBQ pork buns (cha siu bao): pillowy steamed white buns stuffed with diced char siu in a glossy oyster-hoisin-soy glaze. Classic Cantonese dim sum at home.

Crustless vegetable quiche with broccoli, potatoes, and red peppers in a light cottage cheese and egg substitute base. Low-fat, high-protein, and packed with fresh vegetables.

Whole wheat bread machine loaf sweetened with honey, apple juice concentrate, and fresh chopped apples. Oats and applesauce add moisture and hearty texture for healthy sandwiches.

Twice-baked stuffed potato loaded with cottage cheese, cheddar, sunflower seeds, green pepper, carrots, and scallions. A lean, vegetable-packed baked potato made in the microwave.

Garden turkey and brown rice salad with toasted wheat germ, celery, carrots, and a light Italian-lemon dressing. A healthy no-cook meal salad ready in 10 minutes.

Low-cal pineapple cheese pie blends low-fat cottage cheese, crushed pineapple, and gelatin into a crustless baked cheesecake-style pie sweetened with sugar substitute. A diabetic-friendly dessert.

Broken spaghetti twirls through a sesame-poppy seed dressing with crisp cucumbers and red onions for a pasta salad that feeds a crowd.

A truly authentic middle-eastern falafel recipe complete with the hard to find spicy sauce. Very close to the famous Aida's Falafel that used to be located in downtown Toronto.

This traditional Southern dish is served on New Year's Day for good luck throughout the year

Christmas vegetable salad mold: a savory gelatin holiday side built with chicken broth, yogurt, green peppers, radishes, dill, and scallions. Retro festive table presentation, diabetic-friendly.