10,000 low fat low recipes

High roller sandwich pinwheels made with flour tortillas, cream cheese, roast beef, ham, turkey, and Monterey Jack. No-cook party appetizers sliced into bite-sized rolls.

Based on Dean Ornish's Eat More Weigh less. I give this as Christmas presents each year and get rave reviews.

Fiesta quiche layers fat-free tortillas, cheddar, green chilies, and picante sauce under an egg-substitute custard. A lean Tex-Mex twist on the classic French quiche, ready in 60 minutes.

Vegetarian brown rice and walnut pate with sauteed mushrooms, zucchini, and herbs baked in a loaf pan. Slice and serve chilled on lettuce for an earthy, satisfying appetizer.

Chinese clay pot crab stir-fried with fermented black beans, garlic, ginger, and scallions in rice wine and chicken stock. A dramatic, fragrant shellfish dish ready in 25 minutes.

Stoba is a traditional Caribbean lamb stew simmered with habaneros, tomatoes, lime juice, cumin, allspice, olives, and capers. Fall-apart tender meat with bold island heat and tangy brightness.

Spicy marinated shrimp for a crowd with 10 pounds of shrimp soaked overnight in olive oil, cider vinegar, capers, and hot sauce. A make-ahead party appetizer that serves 20.

Thai jungle curry paste (kaeng paa) pounded from shallots, garlic, galangal, lemongrass, dried chilies, kaffir lime leaf and shrimp paste. Fiery, herbal base for water-based Thai curries.

Delicious Pan-fried fillet of seabass on grilled asparagus with mustard seed, mango and toasted coconut salad, served with a glass of Nobilo Regional Collection Sauvignon Blanc, 2008, £8.49 from Asda, Thresher, Morrison's, Sainsbury's, Somerfield, Tesco

Cream of broccoli soup with cheese is an easy, ultra-creamy comfort bowl: tender broccoli and onion in a silky cheese sauce made foolproof with melt-perfect Velveeta, half-and-half and a flour thickener.

I LOVE THIS RECIPE:) Asparagus salad is typical of many Chinese vegetable salads, in that the vegetable is first steamed, then cooled, before slicing and dressing.

Chicken breasts served over a tasty bed of couscous. An easy, quick and fulfulling dish.

Southern minced barbecue pork shoulder slow-boiled with vinegar, cayenne, and hot sauce, then chopped and seasoned. A tangy, vinegar-based pulled pork in the Eastern Carolina tradition.

Quick garlic marinara sauce with canned Roma tomatoes, olive oil, oregano, and parsley. A 5-ingredient Italian tomato sauce ready in 20 minutes.

Fresh pico de gallo salsa with serrano chiles, tomatoes, onion, garlic, cilantro, and red wine vinegar. No cooking required, bold heat from six serranos.

Phal base recipe: the blazing-hot curry paste foundation for Britain's spiciest Indian restaurant dish. Four ingredients blend into fiery heat for an authentic phal curry at home.