I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love!

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2 The key to losing fat, and keeping it off for good, is striking a balance between healthy, so you get good results, and delicious, so you can enjoy and stick with your plan. This is the exact balance we were after when developing our recipes. This recipe book is separated into two sections: Fast Track to Fat Loss Original Recipes and Member-Submitted Recipes. The Fast Track Original Recipes are those I ve developed over the years that I ve personally enjoyed and shared with others on our program. They re all great for losing fat because they re low in fat, sugar, and calories, yet packed with nutrients. Plus, they re quick and easy to make and don t require any special ingredients. The Member-submitted recipes are those which the members of our program have shared with us. Recipes found to be compliant with our program received Fast Track s Stamp of Approval. If they weren t, they were modified to meet our guidelines. We d like to thank all of our valued members who submitted recipes... and a BIG Thank You to LuAnn Bermeo, our Recipe Magician, who puts countless hours into making sure our recipes strike that perfect healthy yet delicious balance. LuAnn is a vegan chef and author of two cookbooks, Amazing Meals, volumes 1 and 2, which introduce the joys of healthful eating with more than 500 incredibly delicious meat-, egg-, and dairy-free recipes. I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love! Chad Tackett Fast Track to Fat Loss & FitFreeze Founder

3 FAST TRACK MEMBER-SUBMITTED RECIPES Shrimp in Tomato Sauce with Whole Grain Pasta 5 Audrey s Tilapia Saute 6 Barbra s Crab and Vegetable Fritatta 7 Barbra s Mediterranean Arugula and Shrimp Salad 8 Barbra s Seared Sea Scallops 9 Broiled Jamaican Salmon 10 Broiled Salmon Steaks with Cilantro and Lime Marinade 11 Broiled Whitefish with Pineapple-Basil Glaze 12 Claudine s Mediterranean Halibut Steaks 13 Cranberry Salmon 14 Crispy Baked Shrimp with Arugula and Cannellini Beans 15 Easy Pizza-style Fish 16 Eva s Festive Salmon a la Minute 17 Eva s Salmon with an Asian Touch 18 Fabulous French Tuna Sandwich 19 Fish Chowder (Slow Cooker) 20 Fish dijon 21 Fish Taco (Lettuce) Wraps 22 Forgotten Jambalaya (Slow Cooker) 23 Ginger-roasted Cod 24 Holly s Spicy Seafood Jambalaya with Quinoa (Slow Cooker) 25 Jamie s Shrimp Stir-fry (with Vegetarian Option) 26 Kate s Tuna Lettuce Wraps 28 Kim s Tasty Tuna Cakes 29 Lemon Peppered Salmon Fillet 30 Mediterranean Cod 31 Patty s Garlic-crusted Garlic Shrimp 32 Rainbow Trout Sauteed with Ginger and Garlic 33 Roasted Cod with Yogurt 34 Salmon Bake 35 Salmon BLT on Rye 36 Salmon Patties with Low-sugar Fruit Sauce 37 Shrimp, Black Bean and Feta Tacos with Cabbage- Pineapple Slaw 38 Spicy Cilantro Garlic Shrimp 39 Spicy Veggie Stir-fry with Fish 40 Teriyaki Salmon With Scallion-Cucumber Relish 41 Thai Shrimp Wraps 42 Tilapia Fillets with Steamed Asparagus 43 Tuna Meatballs 44 Tuna Steaks with Yogurt Salsa 45 STARCHY CARBS Whole Grain Pasta with Shrimp and Vegetables 46 Sweet Potato and Tuna Patties 47 FAST TRACK ORIGINAL RECIPES Dilly Salmon 49 Garlic Shrimp 49 Ginger Shrimp 50 Mustard Shrimp 50 Salmon Teriyaki with Vegetable Rice 51 Sea Bass with Mushroom Sauce 51 Tilapia with Caper Lemon dressing 52

4 FAST TRACK MEMBER-SUBMITTED RECIPES PAGE 4

5 Shrimp in Tomato Sauce with Whole Grain Pasta Submitted by: polocuti1 Recipe provides significant amounts of protein as well as starchy and fibrous carbs. Adapted from Servings: 4 Serving size: 12 ounces Prep Time: <15 minutes Cook Time: minutes 1 teaspoon olive oil 1 medium onion chopped 2 cloves garlic minced (1 teaspoon) 1 (28-ounce) can crushed tomatoes 3/4 cup non-alcoholic white wine 1 tablespoon sugar substitute (such as Splenda) 3/4 cup loosely packed fresh basil leaves (divided use) rinsed, patted dry, then chopped 1 to 2 pinches crushed red pepper flakes (optional) 8 ounces whole grain pasta (spaghetti or preferred shape) uncooked 12 fresh or frozen and thawed jumbo shrimp peeled and deveined 1/4 cup lowfat shredded Parmesan cheese In a medium saucepan, heat the oil over medium heat. Add the onions and garlic, then sauté, stirring frequently, for 5 to 6 minutes, or until the onions begin to brown lightly. Stir in the tomatoes, wine, sugar substitute, 1/2 cup of the fresh basil and red pepper flakes, if using, then bring the mixture to a boil over medium-high heat, continuing to stir frequently; reduce heat to medium-low, cover and cook gently, stirring occasionally, for 20 to 25 minutes, or until the sauce thickens slightly. Meanwhile, in a large saucepan, cook and drain the pasta according to the package directions. After draining, return the pasta to the saucepan, covering the pan to retain heat if the sauce is not yet done. Gently stir the shrimp into the slightly thickened sauce; increase the heat to a slow boil, then continue cooking, stirring frequently, for 4 to 5 minutes, or until the shrimp are opaque. Gently fold the sauce into the cooked pasta until well mixed, then transfer the mixture to a serving bowl or platter. Sprinkle the grated Parmesan and remaining 1/4 cup chopped basil over the pasta. Serve hot. Calories: 324 Fat: 4g Protein: 18g Carbs: 60g Fiber: 5g Sugar: 1g Cholesterol: 37mg Sodium: 401mg PAGE 5

6 Audrey s Tilapia Sauté Submitted by: Audrey Recipe contributes primarily protein, with a lesser amount of fibrous carbs. Servings: 2 Serving size: 8 ounces Prep Time: Less than 10 minutes Cook Time: 20 minutes No-stick cooking spray (divided use) 1 1/2 cups (total) chopped bell pepper of assorted colors (green, red, yellow) 1/2 cup chopped red or yellow onion 1/2 teaspoon ground cumin 1/4 teaspoon garlic powder 2 (3.5 ounce) tilapia fillets 1/4 teaspoon sweet paprika 2 teaspoons fresh lemon juice 2 teaspoons fresh chopped cilantro (coriander) To taste salt Spray a medium skillet generously with no-stick cooking spray. (Set spray aside for later use). Over medium-high heat, sauté the chopped peppers and onions for 3 to 4 minutes, or until tender-crisp. Stir in the cumin and garlic powder; continue sautéing for another minute or two. Transfer the sautéed vegetables to a side dish. Spray again the skillet generously with no-stick cooking spray; sauté the fillets for about 5 minutes, or until browned on the first side; turn the fillets over, then continue sautéing for about 5 more minutes, or until browned on the second side. Sprinkle the fillets with the paprika. Return the sautéed vegetables to the skillet. Drizzle the fillets and vegetables with the lemon juice; reduce the heat to medium-low, then cook gently for about 3 minutes, or until the vegetables are well heated. Transfer the fish and vegetables to a serving platter or divide evenly between two individual serving plates. Sprinkle each fillet with about 1 teaspoon of chopped cilantro. Serve immediately. Calories: 137 Fat: 2g Protein: 22g Carbs: 9g Fiber: 3g Sugar: 3g Cholesterol: 50mg Sodium: 58mg The Nutrition Profile does not include added salt. Recipe edited by LuAnn Bermeo for Fast Track. Photo is not an exact representation of the recipe. PAGE 6

7 Barbra s Crab and Vegetable Frittata Submitted by: BZ Recipe contributes primarily protein with a lesser, but significant amount of fibrous carbs. Servings: 6 Serving size: 1 (7-8 oz.) slice Prep Time: 15 minutes Cook Time: minutes No-stick cooking spray 1/2 cup chopped onion 1 1/2 cups chopped red bell pepper 1 clove garlic, minced (about 1/2 teaspoon) 4 cups loosely packed baby spinach leaves, rinsed, patted dry, then coarsely chopped 1 1/2 cups white (button) mushrooms, cleaned, then chopped or sliced 2 cups liquid egg substitute (see Notes) 1/2 cup fat free or lowfat cottage cheese 1 teaspoon Greek seasoning or preferred herb blend (see Notes) To taste freshly ground black pepper 2 (6-ounce) cans lump crab meat drained, then broken or flaked into small pieces Preheat the oven to 350 degrees. Spray a 9-inch pie plate or other shallow round baking dish generously with no-stick spray; set aside. Also, spray a skillet with the no-stick cooking spray; preheat over medium-high heat. Add the onions; sauté for 2 minutes. Stir in the bell peppers; sauté for another 2 to 3 minutes, or until the vegetables are tender-crisp. Stir in the spinach and mushrooms; continue sautéing until the spinach is wilted, the mushrooms are cooked and most of the liquid has evaporated. Meanwhile, in a medium bowl, whisk together the liquid egg substitute and cottage cheese; set aside. Also drain the crab. When most of the liquid has evaporated from the sautéed vegetables, stir in the egg mixture and the drained crab. Season to taste with Greek seasoning (or other herbs) and pepper. Transfer the mixture to the prepared baking dish. Bake for 20 minutes, or until the frittata is set. Remove the pan from the oven; allow to stand for 10 minutes. Cut the frittata into 6 slices. Serve hot, or cover and refrigerate. Calories: 101 Fat: 0g Protein: 17g Carbs: 8g Fiber: 2g Sugar: 5g Cholesterol: 34mg Sodium: 521mg If a Greek seasoning blend is not available, substitute a combination of any of the following herbs: dried oregano, mint, thyme, basil and/or marjoram. Instead of liquid egg substitute, you may use a combination of whole eggs and/ or egg whites (two egg WHITES can replace each whole egg) to equal a total of 8 whole eggs. The Nutrition Profile was calculated using liquid egg substitute. FYI, nutrition data per 1/4 cup of egg substitute (equal to 1 egg) is 30 calories, 0 grams of both fat and cholesterol; whereas each whole egg has approximately 70 calories, 5g of fat and over 200mg of cholesterol. Recipe by Barbra (BZ,) as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 7

8 Barbra s Mediterranean Arugula and Shrimp Salad Submitted by: BZ Recipe contributes primarily protein and fibrous carbs. This is a great dinner salad - and all ideal! Servings: 4 Serving size: 10 ounces Prep Time: 10 minutes Cook Time: 20 minutes 1/2 pound fresh asparagus, cut or snap off any tough, woody ends, then cut the stalks into 1-inch pieces 1 cup drained artichoke hearts (canned in water), chopped 1 leek (white portion only), chopped 1 Tablespoon coconut or olive oil (divided use) 1 Tablespoon Mediterranean or Greek herb seasoning blend 1 pound large shrimp, peeled and deveined Zest and juice from 1 fresh lemon (about 2 to 3 Tablespoons juice) 2 fresh tomatoes, diced 1/2 cup sliced, pitted green olives To taste sea salt (see Notes) To taste freshly ground black pepper 8 cups arugula (rocket), rinsed, spun or patted dry, then cut or torn into bite-size pieces Combine the asparagus, artichoke hearts and leeks in the colander; rinse thoroughly under cold running water, then allow to drain. Meanwhile, add half of the coconut oil to each of two large skillets. Preheat both skillets over medium-high heat. To one skillet, add the drained vegetables, the lemon zest and about half of the herb blend; sauté over medium-high heat, stirring occasionally, until the vegetables have reached the desired doneness. As the vegetables are sautéing, add the prepared shrimp and the remaining herb blend to the second skillet, stirring gently until the herbs are evenly distributed; sauté for 2 minutes, then use a spatula or fork to turn the shrimp over and continue sautéing for 2 more minutes, or until cooked through. Add the sautéed vegetables to the shrimp. Drizzle the mixture with the lemon juice; cook just until heated through. Remove the skillet from the stove; gently stir in the tomatoes and olives. Season to taste with salt, if desired, and pepper. In a large shallow serving bowl, spread the arugula into an even layer. Top with the vegetable and shrimp mixture, drizzling with the juices. Serve immediately. Calories: 191 Fat: 7g Protein: 19g Carbs: 15g Fiber: 6g Sugar: 4g Cholesterol: 143mg Sodium: 839mg A serving size is approximately 2 cups of torn lettuce and 1 cup of the shrimp vegetable topping. The Nutrition Profile does not include added salt. Note that the dish is already quite high in sodium. Recipe by Barbra (BZ), as edited by LuAnn Bermeo, Fast Track s recipe editor. PAGE 8

9 Barbra s Seared Sea Scallops Submitted by: BZ Recipe contributes primarily protein. Note that BZ (Barbra) recommends marinating the scallops for 3 to 4 hours, as described in the Directions, before sautéing. This time is not reflected in the Prep Time shown below. Servings: 4 Serving size: 4 ounces Prep Time: <10 minutes Cook Time: About 5 minutes 1 (2 pound) bag sea scallops 1 Tablespoon lemon-based seafood/fish seasoning (see Notes) 1 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon (or to taste) freshly ground pepper 1/4 teaspoon sea salt 1 Tablespoon olive oil fresh lemon zest grated, then juiced (see Notes) No-stick cooking spray Place the scallops in a colander; rinse and allow to drain. In a large ziplock-type bag, combine the seafood seasoning, oregano, thyme, pepper and sea salt; seal the bag and shake until well mixed. Add the drained sea scallops to the bag. Drizzle the scallops with the olive oil and lemon juice. Sprinkle the lemon zest over all; seal the bag, then tip back and forth several times until the scallops are well coated. For best flavor, place the bag in the refrigerator and allow the scallops to marinate for 3 to 4 hours before proceeding with the recipe. When ready to cook the scallops, select a skillet large enough to accommodate the scallops in a single layer with ample space in between for even browning. (If necessary, sauté the scallops in batches). Spray the skillet generously with no-stick cooking spray; preheat to medium-high. Arrange the scallops in the preheated skillet; sauté for about 2 minutes on the first side, or until browned, then turn and brown on the second side. (If working in batches, sauté the scallops until slightly less browned than desired on both sides, then transfer to an oven-safe plate and hold in a very warm oven while sautéing the second batch). Serve hot. Calories: 234 Fat: 5g Protein: 38g Carbs: 7g Fiber: 0g Sugar: 0g Cholesterol: 0mg Sodium: 86mg The Nutrition Profile is based on the use of a no-salt added seafood/fish seasoning. Recipe by BZ (Barbra), as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 9

10 Broiled Jamaican Salmon Submitted by: candiceswolf Recipe provides primarily protein, with a lesser amount of fibrous, starchy and simple carbs. Servings: 2 Serving size: 8-ounce Prep Time: minutes Cook Time: 10 minutes Preheat the oven to Broil. Line a shallow baking pan large enough to arrange the prepared fillets in a single layer with aluminum foil; set aside. In a shallow bowl large enough to accommodate the fillets, stir together the crushed cereal and Jamaican seasoning. Coat both sides of the fillets in the coating mixture; arrange in a single layer in the prepared baking pan. Broil for 10 minutes, or until the salmon is flaky. Meanwhile, in a small bowl, stir together tomatoes, mango, onion, garlic and basil. Season to taste with vinegar, salt and pepper. Let stand until the salmon is ready. Pour the salsa over the salmon. Serve immediately. Refrigerate leftovers. 2 (3-ounce) pieces raw salmon fillet Coating mixture: 1/4 cup high-fiber cereal (such as regular Fiber One), finely crushed 1 Tablespoon Jamaican jerk seasoning blend (dry) Salsa: 2 fresh tomatoes, chopped 1/4 cup chopped fresh mango 1/4 cup chopped onion 1 clove garlic, minced (about 1/2 teaspoon) 1/2 teaspoon minced fresh basil (or a pinch of dried basil, preferably freeze-dried) 1 Tablespoon balsamic vinegar (or to taste) To taste salt (see Notes) To taste black or red pepper Calories: 203 Fat: 6g Protein: 19g Carbs: 22g Fiber: 6g Sugar: 12g Cholesterol: 47mg Sodium: 203mg The Nutrition Profile does not include added salt. Edited for Fast Track by LuAnn Bermeo. Photo is not an exact representation of the recipe. PAGE 10

11 Broiled Salmon Steaks with Cilantro and Lime Marinade Submitted by: Classic This recipe contains protein. Servings: 4 Serving size: 1 steak Prep Time: 15 minutes Cook Time: 8 minutes 4 (3-ounce) salmon steaks Marinade: 1/2 cup fresh cilantro minced (measured before mincing) 2 tablespoons lime juice 1 tablespoon olive oil 1 clove garlic minced Garnishes (optional): Fresh lime thinly sliced Fresh cilantro sprigs In a shallow, flat-bottomed baking dish or pan, arrange the steaks in a single layer, then set aside. In a small bowl, stir together the cilantro, lime juice, olive oil and garlic. Reserve 2 tablespoons of the marinade mixture for later use, then brush the remaining mixture over the steaks and allow to marinate for 10 minutes. Meanwhile, set the oven to Broil and preheat. Remove the top oven rack and spray with no-stick cooking spray. Arrange the marinated steaks in a single layer in the center of the oven rack, allowing at least 1 inch between steaks, then position the rack in the preheated oven, 6 inches below the top heating element. Broil the steaks for 3 to 4 minutes. Remove rack briefly, turn the steaks over and brush with reserved marinade, then return the rack to the oven and broil steaks for about 3 more minutes, or until the fish flakes easily with a fork. Serve immediately, garnished with fresh lime slices and cilantro sprigs, if desired. Calories: 209 Fat: 14g Protein: 19g Carbs: 1g Fiber: 0g Sugar: 0g Cholesterol: 54mg Sodium: 55mg PAGE 11

12 Broiled Whitefish with Pineapple-Basil Glaze Submitted by: Lynne80 Recipe contributes primarily protein. Loosely adapted from 101 Ways to Work Out With Weights by Cindy Whitmarsh. Servings: 6 Serving size: 1 ( 3.5-ounce) fillet Prep Time: 10 minutes Cook Time: 10 minutes No-stick cooking spray ounce (100g) whitefish fillets of choice 1/2 teaspoon salt (divided use) 1/2 teaspoon ground black pepper Glaze: 1/4 cup (60g) reduced-sugar fruit preserves (such as pineapple, peach, apricot) 2 tablespoons (30g) rice vinegar 1/2 teaspoon dried basil (or 1 1/2 teaspoons fresh minced basil) 1 clove garlic 1/8 teaspoon crushed red pepper Preheat the broiler. Spray a broiler pan with no-stick cooking spray. Arrange fillets in a single layer in the prepared pan. Season both sides of the fillets with salt and pepper, using about 1/4th teaspoon each. Broil 5 minutes. Meanwhile, make the glaze: In a small bowl, stir together all the glaze ingredients AND the remaining 1/4 teaspoon salt. Brush glaze evenly over the fillets, then broil 5 more minutes, or until the fish flakes easily with a fork. Serve hot. Calories: 166 Fat: 3g Protein: 28g Carbs: 11g Fiber: 0g Sugar: 5g Cholesterol: 61mg Sodium: 393mg PAGE 12

13 Claudine s Mediterranean Halibut Steaks Submitted by: ClaudineDC Recipe contributes primarily protein. This is a quick, flavorful meal. If preferred, swordfish or tuna steaks or fillets can be substituted for the halibut. - Claudine Servings: 4 Serving size: 3 to 4 ounces Prep Time: 5 minutes Cook Time: 25 minutes 1 rib celery diced 8 green pitted olives sliced 2 tablespoons canned or bottled capers drained (measured after draining) 2 tablespoons raisins 2 cloves garlic minced (1 teaspoon) 1/2 teaspoon salt 1 pinch ground coriander 1 tablespoon olive oil 4 (4-ounce) halibut, swordfish or tuna fillets or steaks 1/4 cup balsamic vinegar (divided use) In a small bowl, stir together the celery, olives, capers, raisins, garlic, salt, and coriander; set aside. Brush olive oil into the bottom of a skillet large enough to accommodate the fillets or steaks, then preheat to medium-high. When hot, add the fillets or steaks and sear for 1 minute on each side. Transfer fish to a nearby platter. Add the prepared celery mixture and two tablespoons of the vinegar to the skillet; reduce heat to medium and cook for 5 minutes, stirring frequently. Push cooked celery mixture to outer edges of the skillet momentarily, then return seared fillets or steaks to the cleared area. Spoon cooked celery mixture over the fish and drizzle with the remaining 2 tablespoons of vinegar; cover skillet and cook for 15 minutes. Lift fish from skillet and place on serving platter or divide between four individual plates. You may either spoon remaining celery mixture over the steaks or transfer mixture to a blender and puree into a smooth sauce, adding water as necessary to obtain desired consistency. Serve sauce with the fish. Calories: 188 Fat: 7g Protein: 24g Carbs: 7g Fiber: 0g Sugar: 3g Cholesterol: 36mg Sodium: 511mg PAGE 13

14 Cranberry Salmon Submitted by: dgregoris Recipe contributes primarily protein, with a lesser, but significant amount of simple carbs. Servings: 6 Serving size: 4 ounces Prep Time: 10 Cook Time: 20 1 cedar grilling plank 1/2 cup dried cranberries 2 Tablespoons reduced-sodium soy sauce 3 Tablespoons dry bread crumbs 2 Tablespoons finely chopped green (spring) onions 1 Tablespoon teriyaki sauce 1 (1 1/2 pound) salmon fillet Soak the cedar plank for 1 hour. In a medium bowl, stir together the cranberries and soy sauce; let stand for 10 minutes. While the cranberries soak, preheat the grill to medium-high (350 to 400 degrees Fahrenheit). When the cranberries are softened, stir in the bread crumbs, onions and teriyaki sauce. Place the salmon, skin side down, on the soaked cedar plank. Spoon the cranberry mixture over the salmon; spread evenly. Reduce the grill temperature to medium-low. Place the planked salmon on the grill; close lid, then grill for minutes, or until the fish flakes easily with a fork. Serve the salmon hot, or cover and refrigerate. Calories: 188 Fat: 5g Protein: 22g Carbs: 12g Fiber: 1g Sugar: 7g Cholesterol: 26mg Sodium: 1207mg Recipe adapted by LuAnn Bermeo from Easy Barbecuing by Jean Pare. Photo is not an exact representation of the recipe. PAGE 14

15 Crispy Baked Shrimp with Arugula & Cannellini Beans Submitted by: nkeney This recipe contains protein, fibrous and starchy carbs. Adapted from Real Simple magazine. Servings: 6 Serving size: 7 ounces No-stick olive oil cooking spray divided use 1 pound shrimp peeled and deveined 1/2 cup seasoned dry bread crumbs 2 teaspoons dried rosemary (or other herbs of choice, such as oregano and/or thyme) Salt to taste, divided use Ground black pepper to taste, divided use 1 tablespoon olive oil 2 cloves garlic or to taste, minced 1 (19-ounce) can white kidney (cannellini) beans drained 1/4 cup water Red pepper flakes to taste 8 cups fresh arugula (rocket) remove tough stems, rinse thoroughly and pat dry Heat oven to 450 degrees. Spray a large baking sheet liberally with no-stick cooking spray. In a small bowl, stir together the bread crumbs, rosemary, salt and black pepper. In preparation for breading the shrimp, arrange the following from left to right: shrimp, flour (in a small bowl), egg (in a separate small bowl), bread crumb mixture and the baking sheet. Dredge each shrimp in flour, dip in egg, coat in seasoned bread crumb mixture, then arrange on the baking sheet, leaving space between shrimp for even browning. Spray shrimp liberally with no-stick spray. Place the pan in the center of the preheated oven and bake shrimp for 8 to 10 minutes, or until completely cooked and crispy. Meanwhile, heat the olive oil in a large skillet over medium-high heat, then add the garlic and sauté for 1 or 2 minutes, or until very lightly browned. Stir in the beans and water. Season to taste with salt, pepper and/or red pepper flakes, then cook for 3 to 4 minutes, stirring occasionally. Just before serving, fold in the arugula. Top the mixture with the baked shrimp. Serve immediately. Calories: 258 Fat: 6g Protein: 24g Carbs: 26g Fiber: 5g Sugar: 1g Cholesterol: 150mg Sodium: 448mg The Nutrition Profile does not included added salt. The fat grams reflect the use of no-stick cooking spray for spraying both the pan and the coated shrimp. PAGE 15

16 Easy Pizza-style Fish Submitted by: Classic Recipe contains primarily protein. Adapted from Grant MacEwan College, as featured on Servings: 4 Serving size: 1 fillet Prep Time: minutes Cook Time: minutes No-stick cooking spray 4 (3-ounce) (0.5 kg) fish fillets Salt to taste Ground black pepper to taste 1 cup (237 ml) tomato sauce 2 cloves garlic minced (about 1 teaspoon/15 ml) 1/2 to 1 teaspoon (2.5-5 ml) Italian seasoning blend (or use an equal mixture of dried basil and oregano) to taste 1/2 cup (or 118 ml) onion chopped (measured after chopping) 1/2 cup (118 ml) green bell pepper chopped (measured after chopping) 4 ounces part-skim Mozzarella cheese shredded (about 1 cup/118 ml) Preheat the oven to 375 F./190 C. Lightly spray a shallow, non-aluminum 11x7- inch baking dish with no-stick cooking spray. Arrange fillets in a single layer in the baking dish, then season with salt and pepper. In a small bowl, stir together the tomato sauce, garlic and Italian seasoning, then spoon the sauce over the fillets. Sprinkle the sauce with chopped onion, bell pepper and mozzarella. Bake the fillets in the preheated oven for 10 to 15 minutes, or until they flake easily with a fork. Remove the baking pan from the oven, then garnish the fillets with parsley sprigs. Serve hot. Calories: 205 Fat: 6g Protein: 30g Carbs: 7g Fiber: 2g Sugar: 4g Cholesterol: 63mg Sodium: 609mg Cod fillets, without added salt, are used in the Nutrition Profile. Garnish: 1/4 cup fresh parsley sprigs rinsed and patted dry PAGE 16

17 Eva s Festive Salmon a la Minute Submitted by: EvaHenriksson Recipe contributes protein and healthy fat, with a lesser, but significant, amount of fibrous carbs. This is a quick and easy dinner which my entire family likes - even those not on a diet!-eva (EvaHenriksson) Servings: 2 Serving size: 1 fillet Prep Time: minutes Cook Time: 5 minutes In a small bowl, whisk together the dressing ingredients, then set aside. (Alternatively, combine the ingredients in a small jar with a watertight lid, then shake vigorously). Cover two individual plates with the prepared spinach leaves, then sprinkle with the carrots and cheese; set aside. In a heavy skillet, preheat the oil to medium-high. Add the salmon; quick-fry for 2 to 3 minutes on the first side, then turn the fillets and continue cooking for 1 to 2 minutes. After turning the salmon, add the minced garlic to the skillet. Remove the skillet from the stove and allow the salmon and garlic to continue cooking with residual heat for another minute or two. Briefly set the fillets aside on a separate plate. Pour the dressing into the skillet; swirl around several times to lift any flavorful juices remaining in the skillet. (If necessary, use a spatula to loosen any stuck on bits). Drizzle the dressing and minced garlic over the spinach. Top each salad with one of the fillets. Serve immediately. Dressing: 1 Tablespoon apple cider vinegar 1 Tablespoon balsamic cider vinegar Salt, to taste Freshly ground black pepper, to taste Salad: 4 cups fresh baby spinach leaves, rinsed, then patted dry 1 carrot, well-scrubbed, then cut in thin ribbons or coarsely grated 1 ounce reduced-fat feta cheese, cut in small cubes or crumbled Salmon: 1 teaspoon olive oil 2 (3-ounce) salmon fillets (see Notes), 2 cloves minced garlic Calories: 249 Fat: 13g Protein: 23g Carbs: 9g Fiber: 3g Sugar: 3g Cholesterol: 50mg Sodium: 128mg If possible, use organic, wild salmon. The Nutrition Profile does not include added salt. Recipe by Fast Track Member, Eva (EvaHenriksson) as edited by LuAnn Bermeo. PAGE 17

18 Eva s Salmon with an Asian Touch Submitted by: EvaHenriksson Recipe contributes protein and a lesser amount of fibrous carbs. This is so good! Although the directions may look long, it is easy to prepare. May be enjoyed alone, or served with cooked brown rice (when allowed by your meal plan). -Eva (EvaHenriksson) Servings: 8 Serving size: 8 ounces Prep Time: minutes Cook Time: 15 minutes 1 (1 1/2 pound) raw, salmon fillet cut crosswise into 1/2-inch slices 1 1/2 teaspoons (or to taste) salt 1 1/2 teaspoons (or to taste) brown sugar 1/2 teaspoon ground black pepper or lemon pepper 1 (13.5-ounce) can unsweetened, light coconut milk 1 1/2 teaspoons grated fresh ginger root Grated zest of 1 lime 1/4 cup low-sodium chicken (or vegetable) broth 1 pound prepared broccoli florets 1 red bell pepper halved lengthwise, seeded, then cut crosswise into 1/4-inch slices 1 sweet onion peeled, halved from stem to root end, then cut into 1/2-inch wedges 2 cloves garlic, minced (about 1 teaspoon) To taste fresh herbs of choice (optional) 2 Tablespoons (or to taste) minced fresh cilantro (coriander) Preheat the oven to 300 degrees Fahrenheit. In a large, rimmed, non-aluminum baking dish, arrange the sliced fillets in a single layer. Sprinkle and rub with approximately half of the salt, sugar and pepper, then turn the fillets over and sprinkle and rub with the remaining salt, sugar and pepper; set aside. In a small saucepan, combine the coconut milk, ginger and lime zest; bring to a boil over high heat, then reduce the heat to medium-low and cook gently while preparing the vegetables. Preferably in a large wok, if available, or in a large skillet, heat 2 tablespoons of the chicken (or vegetable) broth over high heat. Add the broccoli, red pepper and onion, then cook, stirring constantly, until the broccoli is tender-crisp, adding just enough broth, if needed, to allow the vegetables to sizzle. Stir in the garlic and continue sautéing for one minute. If desired, season the vegetables with fresh herbs. Pour the coconut milk mixture over the salmon, then top with an even layer of the stir-fried vegetables. Bake the salmon and vegetables for 10 minutes, or until the salmon is done. Serve hot, garnished with a light sprinkling of cilantro (coriander). Calories: 226 Fat: 13g Protein: 29g Carbs: 8g Fiber: 1g Sugar: 4g Cholesterol: 50mg Sodium: 385mg Based on Eva s (EvaHenriksson) recipe submission, a healthier adaptation of Jonas Dahlbom s Gravad Lax - a traditional Scandinavian preparation of salt-cured raw salmon; edited by LuAnn Bermeo, Fast Track recipe editor. Photo by Eva. Doesn t it look enticing? PAGE 18

19 Fabulous French Tuna Sandwich Submitted by: Sheila This recipe is contains protein, starchy and fibrous carbs. Adapted from the website, food.chatelaine.com. Servings: 4 Serving size: 1 open-faced sandwich Prep Time: 10 minutes Cook Time: 6 minutes Heat oil in a medium-size skillet. Add onion, sugar, salt, and pepper, then sauté over medium heat, stirring often, for 5 minutes, or until onions turn golden. Add 1 tablespoon (15 ml) vinegar and tarragon. Stir constantly for 1 minute, or until liquid has evaporated. Taste, then add more vinegar, if needed. Remove skillet from the stove. In a large bowl, combine mayonnaise, olives, tomatoes, and sautéed onion mixture. Add crumbled tuna and spinach or arugula leaves, then stir until well mixed. To assemble open-faced sandwiches, top each halved bun with one quarter of the tuna mixture. Serve immediately. (See comments if wishing to prepare filling and/or sandwiches ahead). 2 whole grain sandwich buns or thin sandwich bun halved 2 teaspoons (10 ml) olive oil 1 large onion finely chopped (measured after chopping) 1/4 teaspoon (1 ml) granulated sugar 1/4 teaspoon (1 ml) ground black pepper 1 to 2 teaspoons (15 to 30 ml) white vinegar 2 teaspoons (10 ml) dried tarragon leaves 1/3 cup (175 ml) light mayonnaise 2 pieces or halves sun-dried tomatoes packed in oil patted with paper towel to absorb as much oil as possible 2 tablespoons (30 ml) pitted black olives finely chopped (measured after chopping) 1 6 ounce can (170 g) tuna packed in water drained and crumbled 2 cups (500 ml) spinach or arugula leaves chopped (measured after chopping) Calories: 193 Fat: 10g Protein: 13g Carbs: 12g Fiber: 2g Sugar: 3g Cholesterol: 20mg Sodium: 554mg The original recipe used whole, rather than halved, buns for these sandwiches, suggesting that the finished sandwiches could be wrapped and refrigerated for up to one day. If the sandwiches are to be eaten immediately, calories and starchy carbs can be reduced by preparing open-faced sandwiches on halved buns. The nutrition data is for open-faced sandwiches. If desired, the sandwich filling can be made ahead, then covered and refrigerated up to two days. For a change, enjoy the tasty tuna mixture as a salad! PAGE 19

20 Fish Chowder (Slow Cooker) Submitted by: JudyC Recipe contributes primarily protein, with a lesser amount of starchy and fibrous carbs. Adapted from Ladies Home Journal magazine, January Servings: 10 Serving size: 1 cup Prep Time: 15 minutes Cook Time: 4 1/2 hrs. 12 ounces unpeeled red potatoes (2 to 3 average-size) well-scrubbed and diced or sliced 3 stalks celery diced 1 large onion chopped (about 1 1/4 cups) 1 clove garlic crushed or minced (1/2 teaspoon) 1 teaspoon Old Bay seasoning (or season to taste with ground bay leaves, dry mustard, celery salt and pepper; see Notes) 1/2 teaspoon salt 2 cups low sodium chicken broth 1 1/2 cups water 3 tablespoons cornstarch (cornflour) 1 pound halibut fillets cut into 1-inch pieces 1 cup nonfat evaporated milk 1 teaspoon lemon zest Fresh parsley (or freeze-dried parsley; optional) chopped In a 4-quart slow cooker crock, combine potatoes, celery, onion, garlic, Old Bay seasoning and salt. In a medium bowl, whisk together broth, water and cornstarch until the cornstarch is divided, then add to the crock with the vegetables. Cook on High for 4 hours or on Low for 8 hours. After cooking, adjust heat to High if previously set on Low, stir in fish, evaporated milk and lemon zest and continue cooking for 20 minutes on High, or until fish is cooked through. Serve hot, garnished with parsley, if desired; or, place in airtight container and refrigerate. Calories: 139 Fat: 2g Protein: 16g Carbs: 14g Fiber: 1g Sugar: 4g Cholesterol: 19mg Sodium: 208mg Old Bay seasoning is a blend of herbs and spices popular in the United States. Though chiefly used to with seafood, it can also be used with popcorn, eggs, salads, potatoes etc. If not available in your area, search Old Bay recipe on the internet. The list of ingredients is long, but the blend primarily contains ground bay leaves, dry mustard, celery salt and pepper. PAGE 20

21 Fish Dijon Submitted by: mnolan0417 Recipe contributes protein. Great, easy baked fish with a tangy sauce! Servings: 4 Serving size: 1 (3.5-oz.) fillet Prep Time:10 minutes Cook Time: 30 minutes 4 (3.5-ounce) fresh or frozen fish fillets of choice 2/3 cup fat-free mayonnaise 1/3 cup Dijon mustard 1 tablespoon fresh lemon juice 1 tablespoon capers (optional) 3 tablespoons Panko bread crumbs (preferably whole wheat) 3 tablespoons reduced-fat grated Parmesan cheese Preheat the oven to 375 degrees F. Set out a 8x13-inch shallow glass baking dish. In a small bowl, whisk together the mayonnaise and mustard until smooth, then spread 1/3 cup of the mayonnaise-mustard sauce evenly over the bottom of the dish. Rinse the fillets and pat dry, then arrange in a single layer over the sauce. Sprinkle the fillets with lemon juice. If desired, stir the optional capers into the remaining sauce, then spread the sauce over the fillets. In a second small bowl, stir together the bread crumbs and cheese, then sprinkle over the sauce. Bake fillets in the preheated oven for 30 minutes, or until the crumbs are lightly browned and the fillets can be easily flaked with a fork. Serve hot. Calories: 161 Fat: 5g Protein: 22g Carbs: 9g Fiber: 2g Sugar: 3g Cholesterol: 57mg Sodium: 687mg I always serve this with steamed veggies and brown rice. PAGE 21

22 Fish Taco (Lettuce) Wraps Submitted by: Laurie This recipe contains primarily protein. Adapted from Servings: 4 Serving size: 3 wraps Prep Time: 10 to 15 minutes Cook Time: <5 minutes 1 pound fish fillets (see Notes) 3 cups cabbage finely shredded (measured after shredding) 1/4 cup fresh cilantro chopped (measured after chopping) 1 tablespoon apple cider vinegar (or lemon juice) 12 large lettuce leaves rinsed and patted dry 1 1/2 cups tomato-based salsa (see Notes) 1 ripe avocado seeded, peeled and diced 2 teaspoons olive oil Freshly ground black pepper to taste In a flat-bottomed bowl or pan, soak the fillets in cold water while preparing the cabbage mixture, lettuce leaves, salsa, and avocado. In a serving bowl, combine the prepared cabbage and cilantro, drizzle with vinegar (or lemon juice), then toss lightly to mix well. Place the lettuce leaves on a plate and the avocado and salsa in separate small bowls. Set the mixing bowl, plate and all three bowls wherever the wraps will be assembled. In a large no-stick skillet, heat the oil over high heat. Pat the fillets dry with paper towel, then arrange in a single layer in the heated skillet and cook for approximately 1 minute on each side (cooking time will vary depending on thickness of fillets), or until the fish flakes easily with a fork. Season the fillets with pepper, if desired, then slice thinly and place on a plate. Set the plate of fillets with the other ingredients awaiting assembly. To assemble the wraps, place a lettuce leaf on an individual plate; in the center of the leaf, layer the cabbage mixture, fish, avocado and salsa. Wrap the lettuce leaf around the filling. Repeat with remaining ingredients, assembling twelve wraps in all. Serve immediately. Calories: 275 Fat: 14g Protein: 26g Carbs: 14g Fiber: 6g Sugar: 5g Cholesterol: 44mg Sodium: 708mg Laurie, suggests selecting a firm variety of fish such as swordfish or shark for best results in this recipe. Mango Salsa (a FT recipe - search by title) is also excellent in these wraps. Nutrition Profile does not include salt as bottled salsa, on which the profile was based, is already high in sodium. PAGE 22

23 Forgotten Jambalaya (Slow Cooker) Submitted by: kollman20 Recipe contributes primarily protein and fibrous carbs. If served at a mid-day to early afternoon meal allowing starchy carbs, jambalaya may be accompanied with brown rice. Servings: 10 Serving size: 12 ounces Prep Time: 20 minutes Cook Time: 4 1/2 hours 1 (14 1/2-ounce) can no-salt-added diced tomatoes un-drained /2 ounces low sodium chicken broth 1 (6-ounce) can no-salt-added tomato paste 3 celery ribs cut into 1/4-inch slices 2 green bell peppers seeded, then diced 1 medium onion chopped 6 cloves garlic minced (1 tablespoon) 1 tablespoon dried parsley flakes (or 3 tablespoons chopped fresh parsley) 2 teaspoons dried basil (or 2 tablespoons minced fresh basil) 1/2 teaspoon ground red (cayenne) pepper 1/2 teaspoon red hot pepper sauce 1 pound boneless, skinless chicken breasts or breast halves cut into 1-inch cubes 1 pound lowfat smoked turkey sausage cut into 1/4-inch slices 1/2 pound uncooked medium shrimp peeled and deveined In a 5-qt. slow cooker, stir together the tomatoes, broth, and tomato paste until well mixed. Stir in the celery, peppers, onions, garlic and seasonings. Fold in the chicken and sausage. Cover slow cooker and cook on low for 4 hours, or until the chicken is tender. About 30 minutes before serving, quickly remove the cover, fold in the shrimp, then replace cover and continue cooking for another 15 to 30 minutes, or until the shrimp is pink. Serve hot, or transfer jambalaya to an airtight container and refrigerate. Calories: 205 Fat: 3g Protein: 27g Carbs: 18g Fiber: 3g Sugar: 6g Cholesterol: 88mg Sodium: 595mg Adapted by LuAnn Bermeo, Fast Track recipe editor, from PAGE 23

24 Ginger-roasted Cod Submitted by: dez This recipe contains primarily protein. Adapted from Delicious magazine, as featured at Servings: 4 Serving size: 1 fillet Prep Time:5 minutes Cook Time: minutes No-stick cooking spray g (5-ounce) thick, skinless, cod (or haddock) fillets 1 5 cm piece (2 inch piece) fresh ginger root grated 1 bunch green (spring) onions trimmed and thinly sliced (about 1 cup sliced) 15 to 30 ml (1 to 2 tablespoons) fresh lime juice Salt to taste Ground black pepper to taste Preheat the oven to 220 C (425 F). Lightly spray a roasting pan with no-stick cooking spray. Arrange the fillets on the prepared pan. In a small bowl, combine the ginger, red chile, and green onions. Drizzle the fillets with lime juice, then sprinkle with the ginger mixture. Season with salt and pepper. Roast the fillets for 10 to 15 minutes, or cooked through. Calories: 139 Fat: 1g Protein: 27g Carbs: 4g Fiber: 0g Sugar: 1g Cholesterol: 65mg Sodium: 86mg Delicious magazine featured Ginger-roasted Cod with Sesame-dressed Spinach Salad. (Search separate recipe by title on Fast Track s Nutrition page). PAGE 24

25 Holly s Spicy Seafood Jambalaya with Quinoa (Slow Cooker) Submitted by: hollyhollyhocks Recipe contributes primarily fibrous carbs, with a lesser, but significant amount of protein and starchy carbs. This is a lovely, EASY jambalaya with a twist - quinoa instead of rice. Don t be put off by the long ingredient list. Most of the ingredients conveniently cook themselves in a slow cooker, while you go about your day. You merely stir in the seafood and a few remaining veggies the last 20 minutes. Feel free to adjust the spices to your taste. Servings: 10 Serving size: 8-9 ounces Prep Time: 25 minutes Cook Time: Varies 3 ribs celery, sliced (about 1 cup) 1 large onion, chopped (about 1 1/2 cups) 2 Tablespoons tomato paste 1 1/2 teaspoons chili powder 1 teaspoon crushed red pepper flakes 1 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon ground black pepper 1/4 teaspoon cayenne (red) pepper 1/4 teaspoon smoked (or sweet, if preferred) paprika 1/4 teaspoon salt 3 cups reduced-sodium chicken broth 1 1/2 cups quinoa, well rinsed and drained Add the last 20 minutes: 3/4 pound small scallops 3/4 pound small shrimp 1 1/2 cups diced tomatoes 1 large green bell pepper, diced (about 3/4 cup) 1 large red bell pepper, diced (about 3/4 cup) 1 large yellow bell pepper, diced (about 3/4 cup) In a 3- to 4-quart slow cooker, stir together the first thirteen ingredients (celery, onion, tomato paste, seasonings, chicken broth and quinoa). Cover, then cook on Low for 4 to 5 hours or on High for 2 to 3 hours. The last 20 minutes, stir in the remaining ingredients; cover, then cook on High for 20 minutes, or until the shrimp is pink and the peppers are tender-crisp. Serve hot, or cover and refrigerate. Calories: 190 Fat: 3g Protein: 17g Carbs: 25g Fiber: 4g Sugar: 3g Cholesterol: 43mg Sodium: 295mg Recipe by Holly (hollyhollyhocks), as edited by LuAnn Bermeo. PAGE 25

26 Jamie s Shrimp Stir-fry (with Vegetarian Option) Submitted by: jspenner This recipe contains protein, starchy and fibrous carbs. Jamie has given us a suggested selection of vegetables. You may select your own preferred variety of colorful vegetables. (See Notes below). Servings: 8 Serving size: 12 ounces 1 (14-ounce) package stir-fry rice noodles (such as Thai Kitchen brand) uncooked 1 tablespoon olive oil 4 whole green (or Spring) onions (scallions) sliced 4 cloves garlic minced (about 2 teaspoons) 2 pounds large shrimp peeled and deveined 1 pound baby bok choy (2 to 3 heads) coarsely chopped or shredded 1/2 pound fresh bean sprouts rinsed and drained 1/2 pound snow (or sugar snap) peas ends trimmed 2 large carrots well-scrubbed and thinly sliced diagonally (may substitute 1/2 pound packaged matchstick-cut carrots) 1/2 cup bamboo shoots 1/4 cup water chestnuts sliced (measured after slicing) 1/2 cup reduced-sodium soy sauce prepared and ready next to your cooking area. While stir-frying, use a spatula to stir and toss the food as it cooks, hence the term STIR-frying! In a large saucepan, bring 3 quarts of water to a rolling boil over high heat; add the noodles and stir constantly for 20 to 30 seconds, or just until the noodles are limp, then transfer them to a colander and rinse under cold water to halt cooking. Allow to drain. Meanwhile, in a wok or skillet large enough to accommodate HALF the ingredients (the stir-fry is prepared in two batches), heat 1 to 2 teaspoons of olive oil over high heat for about 30 seconds. (Oil should be hot, but not smoking). If necessary, use a brush to make sure the surface is coated with oil. Add half the green onions and half the garlic, then stir-fry for 1 to 2 minutes, or until the garlic is aromatic, but not browned. Add half the shrimp and continue stir-frying for about 1 minute, or until the shrimp turn from translucent to white. Add half the prepared vegetables and half the drained noodles, then continue stir-frying for 2 to 4 minutes or until the vegetables are tender-crisp. Do not overcook. Stir in about half the soy sauce. Serve immediately. Repeat with remaining ingredients. Calories: 301 Fat: 4g Protein: 28g Carbs: 37g Fiber: 3g Sugar: 5g Cholesterol: 172mg Sodium: 809mg Since stir-frying is a quick method of cooking, it is important to have all the ingredients CONTINUED NEXT PAGE PAGE 26

27 Jamie s Shrimp Stir-fry (with Vegetarian Option) When selecting vegetables to stir-fry, it is important that each variety of vegetable be cut in uniformly-sized pieces. Vegetables requiring longer cooking times (broccoli, carrots, etc.) can be combined and should be added to the wok first. Vegetables requiring less cooking time (bean sprouts, shredded cabbage etc.) may also be combined, but should be added several minutes later. All the vegetables to be tender crisp when the stir-fry is served. VEGETARIAN OPTION: Substitute 1 to 1 1/2 pounds baked tofu cutlets (sliced in thin strips), vegetarian chicken-like strips, or rehydrated textured soy-protein or gluten strips or curls for shrimp. No need to stir-fry separately; simply add to the wok or skillet with the vegetables and noodles. PAGE 27

28 Kate s Tuna Lettuce Wraps Submitted by: crukat Recipe contributes primarily protein. Instead of using tortillas or other flatbread for your wraps, why not try lettuce? To make a complete meal, pair them with either a starchy carb for lunch, or with additional fibrous carbs for a later afternoon or evening meal. -Kate(crukat) (Recipe makes TWO wraps, not four as shown in the photo). Servings: 1 Serving size: 2 wraps Prep Time: 5 minutes Cook Time: none 1 (4-ounce) can water-packed tuna drained and flaked 1/2 small onion coarsely chopped 1 tablespoon lemon juice To taste salt To taste ground black pepper 4 large outer leaves Romaine (or other deep green/red) lettuce rinsed and patted dry In a food processor, combine the tuna, onion and lemon juice, then pulse on and off until desired consistency is obtained. Season to taste with salt and pepper. To assemble wrap: Layer 2 lettuce leaves Mound HALF of the tuna mixture atop the leaves, approximately in the center Fold both sides in, forming envelope Roll snugly, enclosing filling Place on plate, loose edge down Repeat with remaining lettuce and filling, forming a second wrap. Serve immediately, or refrigerate in an airtight container. Calories: 176 Fat: 4g Protein: 28g Carbs: 7g Fiber: 2g Sugar: 4g Cholesterol: 48mg Sodium: 439mg The recipe can be adapted to your personal taste. Kate noted that she occasionally adds a small amount of coarsely chopped red bell pepper to the processor when making the filling. If you like, a small amount of fat-free mayonnaise may be added in lieu of lemon juice. Nutrition Profile does not include mayonnaise or added salt. PAGE 28

29 Kim s Tasty Tuna Cakes Submitted by: kimkoller Recipe contributes primarily protein and starchy carbs. Loosely adapted from fitness expert, Jennifer Nicole Lee. Servings: 6 Serving size: 6 small tuna cakes Prep Time:<15 minutes Cook Time: <25 minutes* In a mixing bowl, combine all ingredients except the oil and salsa. (If necessary, adjust the amount of bread or cracker crumbs until the mixture can be formed into small cakes). Brush a small amount of olive oil into a large, flat-bottomed skillet; preheat to medium-high. Shape heaping tablespoons of the tuna mixture into small patties or cakes, arranging in a single layer in the preheated skillet; cook for 3 to 4 minutes on the first side, or until nicely browned, then flip and cook for 3 to 4 more minutes, or until the second sides are browned. Transfer the completed cakes to a plate, covering loosely to retain heat. Repeat with the remaining tuna mixture, adding just enough oil to prevent sticking. Serve warm cakes with salsa. 1 (15-ounce) can (425g) water-packed tuna well-drained, then flaked 1 fresh tomato finely chopped, then drained 1/2 cup carrots grated (measured after grating) 1/4 cup onion finely chopped (measured after chopping) 1/4 cup liquid egg substitute (such as Egg Beaters) 1/2 cup dry bread crumbs (or saltine cracker crumbs) 1 1/2 teaspoons Old Bay seasoning 1 tablespoon olive oil (or substitute no-stick cooking spray) 1/2 cup tomato-based salsa Calories: 215 Fat: 7g Protein: 22g Carbs: 16g Fiber: 2g Sugar: 4g Cholesterol: 30mg Sodium: 680mg *Using a large electric griddle to cook the cakes will reduce the cooking time, since more cakes can be completed at one time. PAGE 29

30 Lemon Peppered Salmon Fillet Submitted by: crukat This recipe contains primarily protein. Servings: 1 Serving size: 1 fillet Prep Time:1 minute Cook Time: 12 to15 minutes 1 4 ounce salmon fillet thawed, if frozen Salt to taste Ground black pepper to taste Lemon juice to taste Set oven to Broil. Position oven rack approximately 12 inches below the top heating element. Line broiler pan with tin foil for easy clean up. Place fillet, skin side down, on broiler pan. Sprinkle with salt, ground pepper and lemon juice to taste. Broil for 12 to 15 minutes (depending on thickness of fillet). Calories: 234 Fat: 14g Protein: 25g Carbs: 0g Fiber: 0g Sugar: 0g Cholesterol: 71mg Sodium: 69mg Easy protein source in 15 minutes! I love pairing this with either a hearty spinach salad or a few cups of steamed veggies. -crukat Note that the salt, pepper and lemon juice are not included in the nutrition analysis. PAGE 30

31 Mediterranean Cod Submitted by: Liz123 Recipe contributes primarily protein, with a lesser amount of fibrous carbs. Adapted from The Mediterranean Heart Diet by Helen V. Fisher. Servings: 4 Serving size: 12 ounces Prep Time: 15 minutes Cook Time: 20 minutes 2 teaspoons olive oil 1 onion chopped 3 cloves garlic minced (1 1/2 teaspoons) 4 fresh tomatoes (about 1 pound) chopped 1 green bell pepper or green chile pepper seeded and diced 3 tablespoons fresh parsley (or 1 tablespoon dried parsley flakes) minced (measured after mincing) 1/2 teaspoon ground cinnamon ground 1 pound cod fillets cut into 1-inch cubes 2 tablesppons sliced almonds To taste salt To taste ground black pepper Preheat the oven to 350 degrees. In a large skillet, heat the oil over medium heat. Sauté the onion and garlic in hot oil, stirring frequently, for 4 to 6 minutes, or until soft. Add the tomatoes, bell pepper and parsley and cinnamon; cook 3 to 4 minutes, stirring occasionally. Add the cod; cover and cook about 10 minutes, or until the cod flakes easily with a fork. Season to taste with salt and pepper. Meanwhile, spread the almonds onto a small, rimmed baking dish. Toast in the preheated oven for 5 minutes, or until very lightly browned. Remove from the oven and set aside. Just before serving, sprinkle the toasted almonds over the cod. Serve hot. Calories: 188 Fat: 6g Protein: 23g Carbs: 12g Fiber: 4g Sugar: 6g Cholesterol: 49mg Sodium: 72mg The Nutrition Profile does not include added salt. Photo is not an exact representation of the recipe. PAGE 31

32 Patty s Garlic-crusted Garlic Shrimp Submitted by: Pattyk Recipe contributes protein. This is fabulous, healthier version of traditional breaded coconut shrimp. Great served with steamed broccoli! Servings: Serving size: Prep Time: Cook Time: 1 teaspoon coconut oil 1 teaspoon garlic powder (or to taste) 12 large frozen shrimp thawed, peeled and deveined In a small skillet, melt the coconut oil over medium heat. Brush the melted oil over the bottom of the pan. Sprinkle garlic powder evenly over the bottom of the coated skillet. Add the shrimp; sauté for about 3 minutes, then use a spatula or fort to turn the shrimp over; sauté on the second side for 5 to 7 minutes, or until the shrimp are slightly crusty on the bottom. Calories: 54 Fat: 3g Protein: 6g Carbs: 2g Fiber: 0g Sugar: 0g Cholesterol: 53mg Sodium: 239mg Recipe by Patty (PattyK) as edited by LuAnn Bermeo, Fast Track Recipe Editor. Photo is not an exact representation of the recipe. PAGE 32

33 Rainbow Trout Sautéed with Ginger and Garlic Submitted by: Classic This recipe contains primarily protein. Servings: 8 Serving size: 3.4 ounces Prep Time: 27 minutes Cook Time: 4 (6-ounce) boneless, skinless trout fillets 2 teaspoons soy sauce Salt to taste Ground black pepper to taste 1/4 teaspoon white sugar 1 teaspoon olive oil 2 cloves garlic minced (2 teaspoons) 1 teaspoon fresh ginger minced (measured after mincing) 4 whole green onions ends trimmed, chopped or whole Rub trout fillets with soy sauce. Season with salt, pepper and sugar, then set aside. Heat olive oil in a large skillet over medium-high heat, then add garlic, ginger, and green onions and cook, stirring frequently, until very lightly browned. Add trout fillets and sauté for about three minutes, or until browned and crispy. Turn fillets over and continue cooking until they flake easily with a fork, about 3 more minutes. Calories: 153 Fat: 7g Protein: 21g Carbs: 1g Fiber: 0g Sugar: 0g Cholesterol: 58mg Sodium: 81mg The 27 minute Prep Time shown above includes cooking time, since the procedure requires that you be close at hand, stirring, checking, turning etc., while the ingredients cook. Sodium amount shown in the analysis below includes the soy sauce, but no added salt. PAGE 33

34 Roasted Cod with Yogurt Submitted by: Classic This recipe contains protein. Servings: 2 Serving size: 1 fillet Prep Time: 2 to 3 minutes Cook Time: 10 to 15 minute 2 (3-ounce) cod fish fillets Salt to taste Ground black pepper to taste 1/2 cup (113 g) sugar-free, low-fat, fruit-flavored yogurt (we like peach) No-stick cooking spray (optional) Preheat oven to 350 degrees. (See Comments/Review for stovetop directions). Sprinkle salt and pepper over both sides of cod, then arrange in a small, shallow, oven-proof baking dish. Spread yogurt evenly over the fillets. Position the baking dish on the middle rack of the preheated oven. Roast for 10 to 15 minutes (depending on the thickness of the fillets), or until the yogurt is slightly browned and bubbling and the fillets can be flaked with a fork. Serve hot. Calories: 216 Fat: 2g Protein: 43g Carbs: 4g Fiber: 0g Sugar: 4g Cholesterol: 100mg Sodium: 158mg Classic suggests that the fillets may also be cooked on the stovetop, noting although they will not brown, they will still be good. To cook fillets on the stovetop: Spray a small skillet with no-stick cooking spray. Season fillets with salt and pepper, then arrange in the skillet and cook, uncovered, over medium heat for 5 minutes. Without turning the fillets, cover the skillet and continue cooking for 5 more minutes, or until done. PAGE 34

35 Salmon Bake Submitted by: Classic Recipe contains primarily protein. Servings: 4 Serving size: 1 steak Prep Time: 10 minutes Cook Time: 20 minutes No-stick cooking spray 4 (3-ounce) salmon steaks 3 tablespoons dijon mustard 1 tablespoon honey 1 teaspoon lemon juice 1/2 teaspoon ground black pepper or to taste Preheat the oven to 325 degrees F (165 degrees C). Spray a shallow baking dish large enough to accommodate the steaks with no-stick cooking spray. Arrange the steaks in a single layer in the baking dish. In a small bowl, stir together the mustard, honey and lemon juice, then brush the mixture evenly over the steaks. Season to taste with pepper. Bake the steaks in the preheated oven for 20 minutes, or until they flake easily with a fork. Calories: 200 Fat: 11g Protein: 19g Carbs: 5g Fiber: 0g Sugar: 4g Cholesterol: 54mg Sodium: 193mg Salmon steaks are baked with a mustard-honey sauce giving them a hint sweetness. -Marcy (Classic) PAGE 35

36 Salmon BLT on Rye Submitted by: nkeney This recipe contains protein and starchy carbs. Adapted from Oxygen magazine, October, Servings: 2 Serving size: One half sandwich Prep Time: n/a Cook Time: n/a 2 slices reduced-calorie rye bread toasted 1 tablespoon Garlic and herb (or preferred flavor) whipped cream cheese-type spread 1 (3-ounce) salmon fillet grilled or baked 2 slices turkey bacon cooked and blotted to remove excess oil 1 tomato sliced 1 or 2 leaves fresh deep green or red lettuce Spread one slice of bread with whipped garlic and herb spread. Top with salmon fillet, bacon, tomato and lettuce. Press second slice of bread atop sandwich, then slice in half. Calories: 186 Fat: 8g Protein: 16g Carbs: 13g Fiber: 4g Sugar: 3g Cholesterol: 48mg Sodium: 330mg PAGE 36

37 Salmon Patties with Lowsugar Fruit Sauce Submitted by: LLuAnn Recipe contributes primarily protein, with lesser amounts of starchy and fibrous carbs. Adapted from Clean Eating magazine. Servings: 4 Serving size: 1 patty Prep Time: Cook Time: Salmon Patties: No-stick cooking spray 1 (6-ounce) can boneless, skinless salmon drained 1/2 cup dry whole wheat bread crumbs 2 egg whites 1 carrot well scrubbed and finely shredded 1/2 yellow or white onion finely chopped 1 tablespoon fresh cilantro minced (measured after mincing) 1 teaspoon Dijon mustard Fruit Sauce: 1/4 cup no-sugar added raspberry or strawberry fruit spread or preserves 1/4 cup water Garnish: Green onion curls Spray a large skillet with no-stick cooking spray. Preheat over medium-high heat. Meanwhile, in a large bowl, stir together the salmon, bread crumbs, egg whites, carrot, onion, cilantro and mustard. Dampen hands, then form mixture into 4 large patties, about 4 to 5 inches in diameter. Arrange patties in the preheated skillet. Cook for 2 to 3 minutes, or until lightly browned on the first side, then turn and cook on the second side for another 2 to 3 minutes or until the second side is also lightly browned. Meanwhile, in a small saucepan, combine the fruit spread or preserves and water; cook over medium heat until thickened. Serve patties with Fruit Sauce. If desired, garnish with onion curls. Calories: 164 Fat: 3g Protein: 16g Carbs: 21g Fiber: 2g Sugar: 8g Cholesterol: 29mg Sodium: 324mg PAGE 37

38 Shrimp, Black Bean & Feta Tacos with Cabbage-Pineapple Slaw Submitted by: candiceswolf Recipe contributes protein and starchy carbs, with lesser amounts of fibrous and simple carbs. Very loosely adapted from Oxygen magazine. Servings: 8 Serving size: 1 (1/2 lb) wrap Prep Time: minutes Cook Time: 5-10 minutes 8 corn tortillas Cabbage-Pineapple Slaw (see Notes): 2 cups red or green cabbage finely shredded 1 (8-ounce) can juice-packed pineapple tidbits or crushed pineapple well-drained (about 1/2 cup; save juice for another use) 1/2 cup fresh cilantro (coriander) chopped (measured after chopping) 1/4 cup red bell pepper diced (measured after dicing) 1/4 cup onion chopped (measured after chopping) 2 tablespoons lime juice To taste salt To taste ground black pepper Black Bean and Shrimp Filling: 1 (15-ounce) can black beans rinsed and drained 1 cup tomato-based salsa 1 teaspoon ground cumin 1/2 teaspoon garlic powder 1 pound pre-cooked, small shrimp 4 ounces reduced fat feta cheese crumbled If planning to serve tacos as soon as they are prepared, stack tortillas on a large sheet of aluminum foil, wrap and place in 350 degree oven to heat. Meanwhile, to make slaw, in a medium bowl, toss together the cabbage, pineapple, cilantro, bell pepper, onion, and lime juice. Season to taste with salt and pepper; set aside. In a medium skillet, stir together the beans, salsa, cumin and garlic powder; cook over medium heat, stirring frequently, until mixture comes to a boil, then reduce heat and simmer gently for a few minutes to allow flavors to meld. While filling simmers, place frozen, precooked shrimp in a colander; run under cold water until thawed, then drain thoroughly. Gently stir the drained shrimp into filling mixture and cook briefly, just until heated. Remove the skillet from the stove and stir in feta cheese. To assemble tacos, top each warmed tortilla with about 1/3 cup of the slaw and 1/2 cup of the filling. (If preferred, the slaw may be served as a side dish). Serve open-faced, or fold tortilla in half, enclosing filling. (If serving later, see Notes). Calories: 205 Fat: 3g Protein: 20g Carbs: 25g Fiber: 6g Sugar: 4g Cholesterol: 104mg Sodium: 443mg The tacos may be served with or without the slaw; however, the Nutrition Profile includes the slaw. If serving tacos later, refrigerate the slaw and filling separately, then heat the tortilla(s) and filling just before serving. The Nutrition Profile does not include any added salt or the avocado wedges shown in the photo. PAGE 38

39 Spicy Cilantro Garlic Shrimp Submitted by: Hbluern Recipe contributes protein and a lesser, but significant amount of fibrous carbs. This spicy Mexican dish may be enjoyed as a soup or served over a starch such brown rice or quinoa for earlier meals. You can add as many jalapenos as desired. - (Hbluern) Servings: 4 Serving size: 12 ounces Prep Time: 10 minutes Cook Time: minutes 1 teaspoon olive oil 5 medium ripe tomatoes, chopped 1 medium onion, chopped 6 cloves garlic, minced (about 1 Tablespoon) 5 jalapeno peppers, chopped (See Notes) 1 pound cooked shrimp, deveined and de-tailed (see Notes) 1/2 cup finely chopped fresh cilantro To taste salt In a large saucepan, preheat the olive oil to medium-high. Add the prepared tomatoes, onion, garlic and peppers; cover, then cook until the tomatoes have cooked down, the onions and tender (mixture will be soupy). Reduce the heat to medium-low, then add the shrimp and cilantro; cover, then cook for 5 to 10 minutes. Add a dash of fresh lime juice and salt to taste. Serve hot. Refrigerate leftovers. Calories: 171 Fat: 3g Protein: 25g Carbs: 12g Fiber: 3g Sugar: 7g Cholesterol: 207mg Sodium: 252mg *Be sure to wear gloves when chopping the jalapenos and avoid touching your face until the gloves are removed! To reduce the spiciness, halve the peppers, then use the tip of a spoon to strip away and discard the seeds and ribs, leaving only the flesh and skin. One pound of cooked chicken can also be substituted for shrimp. Recipe edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 39

40 Spicy Veggie Stir-fry with Fish Submitted by: bdurfee This recipe contains primarily protein and fibrous carbs. Servings: 4 Serving size: 9 ounces Prep Time: Cook Time: In a large skillet, heat 1 teaspoon of the olive oil over medium heat, then add the onion and sauté for 4 to 6 minutes, or until very lightly browned. Add the frozen vegetables and two tablespoons of water, or just enough for the vegetables to sizzle, then stir-fry over medium-high heat until fork tender. If necessary, add water, a tablespoon or two at a time - just enough to prevent the vegetables from sticking. Transfer the vegetables to a plate and set aside. In the same skillet, heat the remaining teaspoon of olive oil over medium heat, then add the garlic and sauté for 2 minutes, or until very lightly browned. Add the Worcestershire sauce, lemon juice, and fish, then cook, uncovered, for 5 to 6 minutes, or until the fish is done and most of the liquid has cooked off. Gently stir in the stir-fried vegetables, then season the mixture to taste with red pepper flakes. Serve immediately. 2 teaspoons olive oil divided use 1 onion chopped 2 cups frozen Italian blend vegetables (carrots cauliflower, lima beans, green beans or other desired vegetable blend without broccoli) 2 cups broccoli florets 1/2 (1-ounce) packet (about 2 tablespoons) taco seasoning or to taste 2 cloves garlic minced (about 1 teaspoon) 1/4 cup Worcestershire sauce (Brian recommends Lee and Perrin) 3 tablespoons lemon juice 9 ounces fish fillets (tilapia, flounder or Alaskan whitefish) Red pepper flakes to taste Calories: 185 Fat: 4g Protein: 17g Carbs: 22g Fiber: 5g Sugar: 6g Cholesterol: 32mg Sodium: 344mg PAGE 40

41 Teriyaki Salmon With Scallion-Cucumber Relish Submitted by: Laurie Recipe contributes protein. Adapted from Denise Austin newsletter. Servings: 4 Serving size: 1 fillet w/ relish Prep Time: Cook Time: No-stick cooking spray 1 pound skinless salmon fillets divided into 4 equal portions Cucumber-Scallion Relish 1 cup seedless (hothouse) cucumber peeled and diced (measured after dicing) 1/4 cup scallions (green onions) thinly sliced (measured after slicing) 1/4 cup fresh basil thinly sliced (measured after slicing) 1 tablespoon rice vinegar or rice wine vinegar (mirin) 1 pinch salt Preheat the oven to 375 degrees. Lightly spray a shallow baking pan large enough to accommodate the fillets in a single layer with no-stick cooking spray. Rinse the fillets with cold water, pat dry, then arrange in a single layer in the prepared pan. Bake for 8 minutes. Meanwhile, in a bowl, make the relish by combining the cucumber, scallions, basil, rice vinegar and salt; set aside. Brush the baked fillets with teriyaki sauce, then bake for 3 to 4 more minutes, or until opaque in the center. Serve glazed fillets with the prepared relish. Calories: 249 Fat: 14g Protein: 26g Carbs: 4g Fiber: 0g Sugar: 2g Cholesterol: 71mg Sodium: 489mg Glaze: 2 tablespoons teriyaki sauce PAGE 41

42 Thai Shrimp Wraps Submitted by: nkeney This recipe contains primarily protein and starchy carbs. Adapted from Oxygen magazine, September, Servings: 2 Serving size: 1 wrap Prep Time: 10 minutes Cook Time: n/a 2 whole wheat tortillas 4 Boston lettuce leaves 4 ounces cooked shrimp cut in bite-size pieces 1/2 (small) cucumber Peeled, seeded and cut into matchstick strips 2 tablespoons fresh cilantro leaves chopped 1 tablespoon raw or dry roasted peanuts chopped Sea salt (or iodized salt) to taste To taste Ground black pepper to taste To taste Red pepper flakes to taste Assemble the ingredients in the order listed. Layer each tortilla with two lettuce leaves, followed by half each of the cucumber, cilantro and peanuts. If desired, sprinkle with seasonings to taste. Roll up tortillas securely and serve. Calories: 238 Fat: 7g Protein: 17g Carbs: 27g Fiber: 3g Sugar: 2g Cholesterol: 109mg Sodium: 433mg PAGE 42

43 Tilapia Fillets with Steamed Asparagus Submitted by: GettinFit47 Recipe contributes primarily protein and fibrous carbs. Servings: 4 Serving size: 8 ounces Prep Time: minutes Cook Time: 15 minutes 2 pounds asparagus touch ends trimmed, then cut into 1-inch pieces 1 tablespoon olive oil 2 tablespoons chili powder 1/2 teaspoon garlic powder 1/2 teaspoon salt (divided use) 1 1/4 pounds tilapia fillets 3 tablespoons lemon juice In a large saucepan, bring 1 inch of water to a boil over high heat. Place the prepared asparagus into a steamer basket, then carefully lower the basket into the saucepan; cover and steam for 4 minutes, or until the asparagus is tendercrisp. Lift steamer basket from the saucepan; spread the asparagus onto a large platter to cool. Meanwhile, preheat the oil in a large non-stick skillet over medium heat. In a shallow bowl, stir together the chili powder, garlic powder and 1/4 teaspoon of the salt. Coat both sides of the fillets with the spice mixture. Arrange the coated fillets in a single layer in the preheated skillet; cook for 5 to 7 minutes, or until just opaque in the center, turning halfway through cooking time. Divide the fillets between four plates. Immediately, add the lemon juice and remaining 1/4 teaspoon of salt to the skillet. Add the asparagus in the skillet; cook for 2 minutes, or until the asparagus is heated through, stirring constantly. Serve the asparagus with the fish. Calories: 151 Fat: 4g Protein: 23g Carbs: 8g Fiber: 4g Sugar: 3g Cholesterol: 47mg Sodium: 271mg Recipe adapted from PAGE 43

44 Tuna Meatballs Submitted by: Inge Recipe provides protein and starchy carbs. My 13 year-old daughter, Ida, who makes us dinner once a week, introduced me to this recipe. -Inge Servings: 4 Serving size: 5-6 ounces Prep Time:<15 minutes Cook Time: minutes Place the drained potatoes in a medium mixing bowl, then using a potato masher or fork, partially mash potatoes, leaving some small lumps. Stir in the tuna, parsley, egg, potato flour (or cornstarch), salt and pepper until well mixed. Preheat 1 teaspoon of the olive oil in a large, flat-bottomed skillet over mediumhigh heat (Alternatively, spray skillet generously with no-stick spray). Preheat skillet to medium-high, tilting pan, or brushing until the bottom of pan is lightly covered with oil. Working in batches if necessary, form the tuna mixture into meatballs, then place in the preheated skillet, leaving enough space to slightly flatten balls with the back of a fork or small spatula. Fry balls for 5 to 6 minutes, or until browned and crispy on the first side, then turn and brown on the second side. Repeat with the remaining tuna mixture, adding oil to the skillet as needed. Serve hot with wedges of fresh lemon. 7 ounces (250g) potatoes peeled, boiled just until tender, then well-drained 2 (6-ounce) cans (172g each) water-packed white tuna drained, then flaked 1 bunch fresh parsley minced (about 1 1/3 cups) 1 egg beaten 2 tablespoons potato flour (or cornstarch) 1/2 teaspoon salt 1 pinch ground black pepper 1 tablespoon (15mL) olive oil (divided use; or substitute no-stick cooking spray) 2 fresh lemons (optional) cut in wedges Calories: 222 Fat: 7g Protein: 21g Carbs: 20g Fiber: 3g Sugar: 1g Cholesterol: 83mg Sodium: 593mg Inge suggests serving these with lots of veggies, such as coleslaw in a lowfat dressing. PAGE 44

45 Tuna Steaks with Yogurt Salsa Submitted by: lazyl This recipe contains primarily protein. Servings: 3 Serving size: 1 steak Prep Time: 5-10 minutes Cook Time: 20 minutes Preheat the oven to 350 degrees. (Steaks can alternatively be grilled; see Comments/Reviews). Spray a shallow baking dish large enough to accommodate the steaks with no-stick cooking spray, then arrange steaks in a single layer in the baking dish. Bake for 10 to 15 minutes. Meanwhile, in a small bowl, stir together the yogurt, lime juice, and salsa. Remove the baking dish from the oven briefly, flip the steaks, spread evenly with the prepared sauce, then return the baking dish to the oven and continue baking for another 5 to 10 minutes, or until the steaks flake easily with a fork. No-stick cooking spray 3 (3-ounce) tuna steaks (yellowfin) Sauce: 1/2 cup Greek yogurt (see Comments/Reviews) 2 tablespoons lime juice (one lime, juiced) 1 tablespoon tomato-based salsa (preferred level of spicyness; lazyl recommends hot!) Calories: 122 Fat: 1g Protein: 25g Carbs: 3g Fiber: 0g Sugar: 2g Cholesterol: 37mg Sodium: 72mg Alternatively, steaks can be prepared on a grill. Grill steaks on one side, flip, spread with sauce, then continue grilling until done. Yogurt Salsa can be used as a vegetable dip or with any thick cut of fish or chicken. Greek yogurt is a thick, creamy yogurt, typically higher in protein than regular yogurt. Select a fat-free variety. PAGE 45

46 Whole Grain Pasta with Shrimp and Vegetables Submitted by: candiceswolf Recipe contributes protein, as well as significant amounts of starchy and fibrous carbs. Servings: 6 Serving size: 8 ounces Prep Time: 20 minutes Cook Time: 15 minutes 8 ounces whole grain pasta, such as spaghetti or bowties (farfalle) 1 Tablespoon olive oil 1 pound fresh Brussels sprouts (see Notes) trimmed, then quartered 2 medium carrots (see Notes) well-scrubbed, then cut into 1/4-inch slices 1/2 medium sweet onion chopped 4 cloves garlic minced (about 2 teaspoons) 1/2 teaspoon ground nutmeg 1 cup fat-free vegetable broth 1/2 cup reduced-fat grated Parmesan cheese 1 teaspoon (or to taste) paprika 1 pound small, cooked shrimp 2 Tablespoons fresh lemon juice To taste ground black pepper Cook and drain pasta according to package directions. Meanwhile, in a large skillet, preheat the olive oil to medium-high. Add the prepared Brussels sprouts, carrots, onion, garlic and nutmeg. Sauté, stirring frequently for 5 minutes. (The Brussels sprouts should be bright green in color and only partially cooked as they will continue to cook in the following steps). Stir in the vegetable broth, Parmesan cheese and paprika, working off any stuck on bits from the bottom of the skillet; reduce heat to medium-low, then cook gently, uncovered, for 5 more minutes. Toss in the drained spaghetti and cooked shrimp; cover and cook just until heated. (Avoid overcooking the Brussels sprouts; their flavor is best when tendercrisp). Serve immediately with a drizzle of freshly squeezed lemon juice and black pepper, to taste. Cover and refrigerate leftovers. Calories: 295 Fat: 6g Protein: 25g Carbs: 39g Fiber: 4g Sugar: 3g Cholesterol: 146mg Sodium: 470mg If preferred, fresh zucchini, cut in 1/4-inch slices, may be substituted for the Brussels sprouts; however, if you haven t tried nutritious Brussels sprouts tastefully prepared, this might be a good place to start. One-half pound whole baby/mini carrots may be substituted for the sliced carrots. (If the carrots are larger than a dainty little finger, halve crosswise before adding to the skillet). Recipe loosely adapted by LuAnn Bermeo, Fast Track recipe editor, from Oxygen magazine. PAGE 46

47 Sweet Potato and Tuna Patties Submitted by: Illugi Recipe contributes starchy carbs and protein. I like to eat these patties with half a small avocado, lime wedges, broccoli and my own homemade cold sauce (search Illugi s Creamy Herb Sauce or Dip (Cold Sauce) on Fast Track s Nutrition Page). These patties also make tasty sandwich burgers! -Illugi Servings: 6 Serving size: 1 pattie Prep Time: minutes Cook Time: minutes 1/2 pound baked sweet potato, peeled No-stick cooking spray 1/2 medium onion, finely chopped 1 clove garlic, minced (about 1/2 teaspoon) 1 (6-ounce) can tuna canned in water, drained 4 egg whites 1/4 cups fresh breadcrumbs 1/4 cup uncooked quick-cooking oatmeal 1 Tablespoon minced basil (or 1 teaspoon dried basil) 1 Tablespoon minced parsley (or 1 teaspoon dried parsley flakes) To taste salt (optional; see Notes) To taste ground black pepper (optional) 1 Tablespoon flour (for coating) 2 teaspoons sesame seeds (for coating) Place the peeled, baked sweet potato in a medium mixing bowl; mash with a fork or potato masher, then set aside to cool slightly. Spray a large flat-bottomed skillet with no-stick cooking spray; preheat to medium-high. Sauté the onion and garlic for 2 minutes, or until softened. Add the sautéed onions and garlic to the sweet potatoes, setting the skillet aside for later use. Stir in the drained tuna, egg whites, breadcrumbs, oatmeal, basil, parsley and salt and pepper, if desired, until well mixed. On a saucer or salad plate, stir together the flour and sesame seeds; set aside. Spray again the skillet generously with no-stick spray; preheat to medium. Divide the pattie mixture into six equal portions. With dampened hands, shape the portions into round patties about 1/2-inch thick, Coat both sides of the patties with the flour-sesame seed mixture, then arrange side-by-side in the preheated skillet. (If the patties must be fried in batches, place the completed patties in a warm oven until all are ready to serve). Fry the patties for 4 to 5 minutes, or until golden brown on the first side; turn, then fry another 4 to 5 minutes, or until the second side is also browned. Serve the patties hot, or cover and refrigerate. Calories: 137 Fat: 2g Protein: 12g Carbs: 17g Fiber: 3g Sugar: 4g Cholesterol: 12mg Sodium: 194mg Added salt is not included in the Nutrition Profile. Recipe adapted from by LuAnn Bermeo, Fast Track recipe editor. PAGE 47 STARCHY CARBS

48 FAST TRACK ORIGINAL RECIPES

49 Dilly Salmon Servings: 4 ngredients: 4 (4 ounce) salmon fillets 1/2 tablespoon olive oil 1/2 cup nonfat plain yogurt *(See Note) 1/2 cup cucumber 1/4 cup red onion 2 tablespoons dill weed Preparation: In a large skillet, sauté salmon in oil for 5 minutes on each side, or until fish is cooked through. When salmon is cooked, add the remaining ingredients and cook 2-4 minutes, or see Note below. *Note: If desired, rather than cooking the yogurt, cucumber, onion and dill with the salmon, these ingredients can be stirred together in a bowl and served as a cold sauce over the sautéed fillets. Garlic Shrimp Servings: 4 2 pounds shrimp, peeled 4 garlic cloves, minced 1 teaspoon red pepper flakes 1/2 teaspoon kosher salt 1/4 teaspoon pepper 1 tablespoon olive oil 1/2 cup vinegar 1 small lemon, sliced and seeded 3 tablespoons chopped parsley Cooked brown rice, optional Preparation: In a large skillet, heat shrimp, garlic, red pepper flakes, salt and pepper over medium heat for 4 minutes. Stir in vinegar and lemon slices, cook on high for 3 minutes, stirring occasionally, then remove lemon slices. Remove skillet from the stove. Stir in parsley. Serve with brown rice, if desired. Nutritional Information: Serving Size: 1 fillet Calories: 247 Protein: 24 g Fat: 15 g Carbs: 3 g Fiber: <1 g Sugar: <1 g Cholesterol: 69 mg Sodium: 89 mg Nutritional Information: Serving Size: 1/2 cup Calories: 280 Fat: 7 g Protein: 46 g Carbs: 5 g Fiber: <1 g Sugar: 0 g Cholesterol: 345 mg Sodium: 573 mg. PAGE 49

50 Ginger Shrimp Servings: 4 Marinade: 1/2 cup flat leaf parsley, chopped 1/4 cup green onions, chopped 1 small jalapeño pepper, seeded and chopped 2 tablespoons fresh ginger, grated 1 tablespoon lime juice 1 tablespoon olive oil 1/2 teaspoon kosher salt 1/2 teaspoon sesame oil 2 pounds shrimp, peeled (should have about 32) Preparation: Combine the marinade ingredients in a blender or food processor, then pulse on and off until the vegetables are coarsely chopped. Transfer marinade to a zip lock bag. Add shrimp to bag, then seal bag and shake well. Marinate in refrigerator for 30 minutes. Thread shrimp on eight skewers, about four shrimp to a skewer. Spray medium grill with no-stick cooking spray. Grill skewers 2 1/2 minutes per side, or until shrimp are cooked through. Nutritional Information: Serving Size: 2 skewers Calories: 284 Protein: 47 g Fat: 8 g Carbs: 4 g Fiber: <1 g Sugar: <1 g Cholesterol: 345 mg Sodium: 576 mg Mustard Shrimp Servings: 4 1 pound shrimp, peeled 1 tablespoon olive oil 1 tablespoon Dijon mustard 1 teaspoon hot sauce 2/3 cup green onion, chopped 1/2 cup cilantro, chopped Preparation: In a skillet, sauté shrimp in oil over mediumhigh heat for 1 minute. Add mustard and hot sauce and continue sautéing for 2 minutes. Add onions and sauté 2 more minutes. Remove skillet from heat and sprinkle mixture with cilantro. Nutritional Information: Serving Size: 1 cup Calories: 160 Protein: 24 g Fat: 6 g Carbs: 3 g Fiber: <1 g Sugar: <1 g Cholesterol: 172 mg Sodium: 252 mg PAGE 50

51 Salmon Teriyaki with Vegetable Rice Sea Bass with Mushroom Sauce Servings: 4 1/2 cup Low Fat/Low Sugar Teriyaki Vinaigrette or Marinade (See Fast Track recipe) 4 (4 ounce) salmon fillets 1 tablespoon olive oil 2 cups broccoli florets 1 cup coarsely chopped red pepper 1 can fat-free chicken broth 2 cups instant brown rice 1/4 cup chopped green onions Preparation: Place marinade and salmon in a plastic bag, seal and coat salmon with marinade. Refrigerate 30 minutes. Preheat broiler. Place salmon on broiler pan and broil 5 inches from heat for 5-8 minutes, or until salmon is cooked fully. Meanwhile, in a large saucepan, sauté broccoli and peppers in olive oil over mediumhigh heat for 2-3 minutes. Add broth and bring to a boil. Add rice and bring back to a boil. Cover saucepan, then remove from heat and let stand 5 minutes, or until broth is absorbed. Lightly toss in onions. Serve salmon over rice mixture. Nutritional Information: (without Low Fat/Low Sugar Teriyaki Vinaigrette or Marinade) Serving Size: 1 fillet Calories: 456 Fat: 20 g Protein: 32 g Carbs: 40 g Fiber: 3 g Sugar: 2 g Cholesterol: 71 mg Sodium: 127 mg Servings: 4 Bass Fillets: 4 (6 ounce) sea bass fillets, skinned 1/8 teaspoon kosher salt 1/8 teaspoon pepper, coarsely ground 2 teaspoons olive oil Mushroom Sauce: 2 cups shiitake mushrooms, sliced 1/2 cup green onions, chopped 1/4 cup water 1/8 cup low sodium soy sauce 2 teaspoons fresh ginger, grated 1 teaspoon garlic, finely chopped 1 teaspoon sesame oil Preparation: To prepare fillets, season with salt and pepper. In a large skillet, sauté seasoned fish in olive oil over medium-high heat for 2-3 minutes on each side, or until cooked as desired. Remove bass to a separate platter, cover and keep warm. To prepare Mushroom Sauce, add remaining ingredients to skillet and sauté for five minutes. Serve bass fillets with mushroom sauce. Nutritional Information: Serving Size: 1 fillet Calories: 223 Protein: 33 g Fat: 7 g Carbs: 5 g Fiber: 2 g Sugar: <1 g Cholesterol: 70 mg Sodium: 450 mg PAGE 51

52 Tilapia with Caper Lemon Dressing Servings: 4 4 (4 ounce) tilapia fillets 3 tablespoons olive oil, divided use Rub: 1 teaspoon onion powder 1 teaspoon dill, chopped 1/2 teaspoon salt 1/4 teaspoon pepper Nutritional Information: Serving Size: 1 fillet Calories: 207 Fat: 12 g Protein: 23 g Carbs: 2 g Fiber: <1 g Sugar: <1 g Cholesterol: 57 mg Sodium: 560 mg Dressing: Juice of 2 lemons (about 5 tablespoons juice) 2 tablespoons olive oil (from measurement above) 1 tablespoon capers 1 tablespoon chopped fresh chives 1/4 teaspoon salt 1/4 teaspoon pepper Preparation: Brush tilapia fillets lightly with 1 tablespoon of the olive oil. (Reserve remaining oil for dressing). In a small bowl, combine the rub ingredients, then coat fillets with the rub. Grill fillets over high heat for 3 minutes per side, or until the fish is cooked through. Meanwhile, to prepare the dressing, whisk dressing ingredients together in a bowl. Place grilled fillets on a serving platter, then drizzle with the prepared dressing. PAGE 52