10,000 low king recipes

Salmon steaks baked with white wine, dill, and onion, then topped with a briny caper sauce made from low-fat yogurt and light mayo. A light, flavorful dinner for two ready in 40 minutes.

Black bean and rice salad tossed with fresh lime juice, chopped tomatoes, and low-fat Italian dressing. A no-cook vegan salad that turns leftover rice into a filling lunch.

Baked stuffed mushroom caps filled with spinach, feta, cottage cheese, and fresh dill, rolled in sesame seeds for a crunchy crust. A Greek-inspired vegetarian appetizer ready in under 30 minutes.

Seasonal fresh fruit drizzled with a creamy orange-honey yogurt sauce made with orange zest, fresh juice, honey, and vanilla. Diabetic-friendly, endlessly adaptable, and ready in minutes. A light dessert for any time of year.

Fresh strawberry scones layer sliced berries and strawberry jam between two halves of a citrus-scented scone dough, then bake into wedges. A bakery-style stuffed scone sweetened with orange juice concentrate.

Strawberry raspberry yogurt shake with skim milk, low-fat yogurt, and vanilla. Light, frothy, and naturally sweet with fresh mashed berries.

Whole wheat batter bakes up around juicy peaches and plump blueberries in this cast-iron skillet cobbler with golden edges and fruit bubbling through tender cake.

Fresh tuna and red potato salad dressed with low-fat yogurt, red wine vinegar, and cumin instead of mayo. Grilled yellowfin tuna, celery, and parsley make this a lighter, protein-packed main dish salad.

Easy turkey soup with elbow macaroni, frozen mixed vegetables, and a surprising splash of orange juice concentrate. A fast weeknight soup ready in 35 minutes.

Homestyle chicken barley soup with carrots, celery, onion, and thyme in a clear chicken broth. Hearty one-pot dinner that uses up leftover chicken.

Light pasta in chicken broth with wilted spinach chiffonade, garlic, olive oil, and Parmesan. A brothy, clean-flavored Italian dish ready in under 15 minutes.

A bright summer breakfast sundae layered with vanilla yogurt, cottage cheese, fresh seasonal fruit, and crunchy granola. This no-cook breakfast comes together in minutes and makes a beautiful, protein-packed start to warm weather mornings.

Cucumber dip with pita crisps is a light yogurt and sour cream dip with shredded cucumber, garlic, mint, and cilantro. Served with homemade whole wheat pita chips. Ready in 25 minutes.

Pear and parsnip salad with blanched parsnips, fanned fresh pear slices, green onions, and a light honey yogurt dressing. A low-fat, elegant side for fall and winter.

A creamy and delicious dip is also much lower fat. Serve it with carrot sticks, celery sticks, cherry tomatoes, tortilla chips or bagel chips or crackers.

Mango brulee with a custard made from double cream, fromage frais, and egg yolks topped with caramelized demerara sugar. A lighter take on classic creme brulee.