10,000 low king recipes

Simple cold lentil salad with a zippy Dijon vinaigrette, fresh tomatoes, and herbs. A high-fiber vegetarian side that's budget-friendly and packed with plant-based protein.

Smoky chipotle meets sweet yellow tomatoes in this vibrant Mexican-style sauce with epazote and fresh cilantro. Makes 2 quarts, freezes beautifully, and livens up everything from enchiladas to grilled fish.

Low-fat pasta with dry-sauteed vegetables in fat-free spaghetti sauce. Chunky onion, pepper, mushrooms, and zucchini over pasta with Parmesan. A quick vegetarian weeknight dinner.

Marinated olives steeped with lemon, fresh thyme, rosemary and slivered garlic in good olive oil. A no-cook, make-ahead appetizer that gets better as it sits. Serve with warm crusty bread.

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.

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.

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).

Four-ingredient baked apples stuffed with raisins and cinnamon, brushed with orange juice. Low-fat, diabetic-friendly, and ready in 45 minutes.