10,000 low king recipes

Lemony chicken salad with a vintage twist: cubed chicken, crushed pineapple, and tarragon set in lemon gelatin and chilled until firm. A retro molded salad that's bright, light, and refreshingly cool.

Portobello, basil, and tomato sandwich (PBT) on garlic-rubbed grilled sourdough with a lemony mayo spread. A vegetarian take on the BLT with meaty grilled mushrooms instead of bacon.

Low-calorie sausage and cheese biscuits with turkey sausage, bran, buttermilk, and reduced-fat cheddar. A lighter take on a breakfast classic.

Love this omelet, it's easy to put together, and it tastes delicious. Best of all it's packed with goodness as well.

Roasted red pepper subs layer marinated peppers, homemade olive paste, creamy feta and peppery arugula on a toasted baguette. A meatless Mediterranean sandwich that eats like a real meal.

A low-sugar blueberry spread set with gelatin instead of pectin, brightened with ginger and lemon zest. No canning required. Keeps a month in the fridge or a year in the freezer.

Polynesian pineapple spread with cream cheese, crushed pineapple, dates, and a touch of coconut. A tropical no-cook spread for crackers or celery sticks.

Carrot and onion puff: a lightened soufflé with shredded carrots, cheddar, and oat bran. Egg whites only, no yolks, for a tall, golden, low-calorie vegetable side.

A tropical spin on salsa verde with simmered tomatillos, ripe papaya, sauteed cilantro, and green onion pureed silky smooth. Low-fat, vibrant, and built for grilled chicken or seared seafood.

Pineapple Dream: light no-bake dessert mousse with pureed pineapple and cottage cheese set with gelatin, topped with toasted coconut. Tropical-tasting low-calorie treat for eight.

Fig layer bars with dried California figs and chopped nuts sandwiched between a buttery oat and brown sugar crumble. A chewy, fruity bar cookie in the style of fig newtons.

Lighter spinach lasagna made with low-fat cottage cheese, egg substitute, and Italian seasoning layered with spaghetti sauce and melted mozzarella. All the comfort, fewer calories.

Baked bananas and pancakes with quartered bananas, beer-batter pancakes, Calvados or Grand Marnier, orange juice, and molasses. A British-style pudding-dessert that's part crepe, part bananas Foster.

Low-fat country potato patties with shredded boiled potatoes, onion, celery, green pepper, and whole wheat flour. Griddle-cooked with no added oil or butter.

Japanese noodle soup with shiitake mushrooms, snow peas, red pepper, and rice noodles in a hot sesame broth, finished with ginger, brown rice vinegar, and roasted cashews. A vegetarian, low-fat Asian soup ready in 45 minutes.

Mung beans are a great source of plant protein, fiber and minerals such as iron, zinc and potassium (needed to regulate blood pressure).