10,000 fat free recipes

Jamaican chicken wings marinate overnight in jerk seasoning with Scotch bonnet, allspice, dark rum, and warm spices, then bake to a sticky-sweet finish. Authentic Caribbean party wings.

Grilled shark kebabs marinated in rice wine, dry sherry, soy sauce, ginger, and garlic. Firm, meaty fish that holds its shape on the skewer and picks up smoky char from the coals.

Single-serving miso soup with tofu, scallions and optional wakame. Ready in 10 minutes with just a kettle and a bowl. Low-fat, vegetarian, and deeply savory.

Classic 7-layer Mexican dip with jalapeño bean dip, guacamole, seasoned sour cream, and cheddar. A no-cook party appetizer ready in 15 minutes. Serve with tortilla chips.

Healthy breakfast sandwich stacked with a fresh herb omelet, lean Canadian bacon, and a thick slice of beefsteak tomato on a whole-wheat English muffin. High-protein, low-calorie morning meal.

Wild duck soaked in lemon water, stuffed with celery, onion, orange, and apple, then slow-roasted under salt pork until tender. A hunter's classic done right.

Romesco-style roasted pepper dip made with broiled red and yellow bell peppers, roasted garlic, almonds, and sherry vinegar. A low-fat vegetarian appetizer with a striking two-tone presentation.

Lizzie's pork chops: browned pork chops braised an hour in a garlicky chicken broth. A four-ingredient weeknight dinner that turns out fork-tender every time. Serve over rice or mashed potatoes.

Split peas simmered with chopped turnip, carrots, and onion in vegetable stock until thick and tender. A nourishing, plant-based soup that costs pennies to make and fills you up like a million bucks.

Chicken, okra and sausage gumbo: dark-roux Louisiana stew with smoked sausage, fresh okra and tomatoes, simmered low and slow for 2 hours. Authentic Creole one-pot done the old-school way.

Baked scallops in a creamy mushroom and sherry sauce with tarragon, topped with bread crumbs and melted cheese. An elegant seafood casserole that's deceptively easy to make.

Try this quick, but scrumptious casserole that won't seem like it was made just before dinner time.

Steamed zucchini and yellow squash rounds with garlic, oregano, and extra-virgin olive oil. A fast, diabetic-friendly side dish with only 29 calories per serving.

Grilled marinated tofu with a Mediterranean chopped salad of tomato, cucumber, kalamata olives and parsley. Bright vegetarian main with Greek flavors.

Fresh no-cook salsa with ripe tomatoes, honeydew melon, pineapple, cilantro, and lime juice. A bright, fruity relish for grilled fish or meat that comes together in 20 minutes.

Ice Cream Crown Oatmeal tops a bowl of hot oats with a scoop of ice cream that melts into a creamy, sweet sauce. Includes tips for flaky or creamy oatmeal and topping ideas.