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 Aaron s Mediterranean Stuffed Chicken 6 Almond-Crusted Chicken 7 Amy s Chicken-Waldorf Salad 8 Baked Mexican Chicken with Salsa and Black Beans 9 Barbecued Turkey Meatloaf 10 Barbra s Grilled Chicken with Spinach Pesto 11 Betsy s Hawaiian Pineapple-Chicken on Brown Rice with Vegetarian Option 12 Boneless Buffalo Wings 13 Candice s Baked Chicken Breasts with Pesto and Parmesan 14 Candice s Chicken Apple Crunch Salad (or Sandwich Filling) 15 Candice s Chicken, Potato and Green Bean Skillet 16 Candice s Salsa Chicken with Black Beans (Slow Cooker) 17 Candice s Turkey and Veggie Power Stew 18 Chicken and Barley Salad 19 Chicken and Gravy Supreme 20 Chicken and Vegetable kabobs in Teriyaki Marinade (with Vegetarian Option) 21 Chicken and Vegetable Parcels 23 Chicken Fajita Stew (Slow Cooker) 24 Chicken Hotpot 25 Chicken Nachos 26 Chicken Quesadilla 27 Chicken Vegetable Medley 28 Chicken with Orange-Almond Sauce 29 Claire s Chicken and Roasted Vegetables with Moroccan Rice 30 Creamy Chicken and Rice (Slow Cooker) 32 DaveRuel s Spinach-stuffed Roasted Chicken Breasts 33 Doug s Coconut Sesame Stir-fry 35 Deb s Sun-dried Tomato Chicken with Sautéed 37 Eggplant - Turkey Casserole 38 Garlic Chicken with Balsamic Mushrooms 39 Grilled Spicy Chicken and Vegetable kebabs 40 Isis s Chicken Marsala with Caramelized Onions 41 Janine s Chicken and Sweet Potato Sauté with Peanut Sauce 42 JoNell s Salsa Turkey 43 Judy s Chicken Parmesan 44 Kate s Chicken (or Fish) and Vegetable dinner Packets 45 Kate s Chicken Stir-fry 46 Kate s Finger-lickin Tasty Turkey Strips 47 Kristalene s Baked Turkey Parmesan Meatballs 48 Kygal s Chicken and Pepper Roll-ups 49 Layered Party dip with Salsa Chicken and Refried Beans 50 Lean Chicken Strips 51 Lemon-roasted Chicken 52 Liliana s Chicken, Quinoa and Vegetable Casserole 53 Maple-Orange Glazed Chicken Breasts 54 Marinated Chicken kebabs with Mangoes 55 Mediterranean Chicken with Quinoa and Green Beans 56 Mediterranean Chicken, Vegetable and Bean Soup 57 New Orleans Pasta Gone Lean(er) 58 Patty s Chicken Satay Stir-fry 59 Pizza Pasta 60 Potato-Crusted Chicken and Vegetable Pie 61 Sandra s Cabbage, Tomato and Turkey Skillet 62 Sara s Chicken Fajitas 63 Sara s Crispy Baked Chicken Strips with Honey-Mustard Dipping Sauce 64 Shelli s Chicken Curry with Pineapple (Slow Cooker) 65 Shelli s Chicken-Pesto Curry (Slow Cooker) 66 Shelli s Chicken-Tomato Bulgur 67 Slow Cooker Salsa Chicken 68 Spicy Oat-crusted Chicken with Tomato-Orange Salsa 69 Spicy Turkey Sausage Patties 70 Sticky Sesame drumsticks 71 Stir-fried Chicken with Gingered Vegetables 72 Suzy s Chicken Madras Curry 73 Thai Green Curry with Chicken and Vegetables 74 Thai Red Chicken 75 Tom s TNT Burgers (Turkey) 76 Tropical Chicken Salad 77 Turkey (or Chicken) Tetrazzini (with Vegetarian Option) 78 Turkey Meatballs 80 Turkey Meatloaf 81 Turkey Meatloaf-2 82 Turkey Stuffed Peppers 83 Turkey-Sweet Potato Meatballs in Tomato Sauce 85 STARCHY CARBS Zesty Chicken and Pasta with Vegetables 86 Autumn Chicken Stew 87 LuAnn s Chick(pea) Nuggets 88 Molly s Greek Chicken Linguini 90

4 FAST TRACK ORIGINAL RECIPES Baked Chicken Nuggets 92 Chicken Lettuce Wraps 92 Feta Chicken 93 Ginger Chicken 93 Ostrich Shish-kebabs 94 Rosemary Chicken 95 Shredded Salsa Chicken 95 Spicy Parmesan Chicken 96 Turkey Veggie Stir Fry 96 STARCHY CARBS Chicken Couscous 97

5 FAST TRACK MEMBER-SUBMITTED RECIPES PAGE 5

6 Aaron s Mediterranean Stuffed Chicken Submitted by: PapaMochi Recipe contributes primarily protein. This is an experiment that my wife and I fell in love with. -Aaron (PapaMochi) Servings: 4 Serving size: 5 ounces Prep Time: 5 to10 minutes Cook Time: 40 minutes No-stick cooking 4 3 to 4 ounce bonelees, skinless chicken breast halves 1/4 cup olive tapenade 1/4 cup low fat feta cheese To taste salt To taste ground black pepper To taste Mediterranean or Italian seasoning Accompaniments (optional): cooked quinoa, brown rice or whole wheat couscous Preheat the oven to 350 degrees Fahrenheit. Spray a 2-quart glass baking dish with no-stick cooking spray; set aside. Place the chicken breast halves between sheets of plastic wrap, then pound with a mallet to flatten evenly to about 1/2-inch thickness. Spread 2 tablespoons of tapenade on each breast half, then sprinkle with 2 tablespoons of crumbled feta. Fold the chicken breasts in half, enclosing filling, then secure each with a toothpick(s) and arrange in the prepared baking dish. Bake for about 40 minutes, or until the chicken is tender. Serve hot with brown rice, whole wheat couscous or quinoa, if desired. Calories: 220 Fat: 11g Protein: 27g Carbs: 2g Fiber: 2g Sugar: 0g Cholesterol: 58mg Sodium: 325mg The Nutrition Profile does not include added salt or optional quinoa etc. Photo is not an exact representation. PAGE 6

7 Almond-Crusted Chicken Submitted by: Milena Recipe contributes protein and some healthy fat. Adapted from New York Body Plan by David Kirsch. Servings: 2 Serving size: 4 ounces Prep Time: <10 minutes Cook Time: 6-8 minutes 2 (3-ounce) boneless, skinless chicken breast halves 1/3 cup natural (raw) sliced almonds 1 egg white 1 tablespoon water To taste salt To taste ground black pepper No-stick cooking spray Thinly pound the chicken breasts; set aside. Chop the sliced almonds, then place in a saucer or shallow bowl large enough to dip the chicken breast halves. In a small bowl, whisk together the egg white, water and salt and pepper to taste, then pour into a second small saucer or shallow bowl large enough to dip the chicken breast halves. Generously spray a flat-bottomed skillet with no-stick cooking spray, then preheat to medium. Dip each chicken breast half first in the egg white mixture, coating both sides, then in the chopped almonds, again coating both sides. Arrange the coated chicken in a single layer in the preheated skillet; sauté on the first side for 3 to 4 minutes, then turn and cook on the second side for another 3 to 4 minutes, or until the chicken is cooked through. Calories: 239 Fat: 13g Protein: 27g Carbs: 5g Fiber: 3g Sugar: 1g Cholesterol: 49mg Sodium: 229mg PAGE 7

8 Amy s Chicken-Waldorf Salad Submitted by: amyheap Recipe contributes protein, simple and fibrous carbs. This unique salad is a combination of pineapple and Waldorf salads. Vegetarians may substitute an equal weight of a meatless chicken substitute. Servings: 4 Serving size: 8 ounces Prep Time: 15 minutes Cook Time: 0 minutes 2 (3 to 4 ounce) cooked, boneless, skinless breast halves, cut into bite-size pieces 1 cup fresh pineapple chunks (or canned in juice, drained) 1 large apple, well washed, cored, then cut into bite-size pieces 1/2 cup sliced or chopped celery 2 green (Spring) onions, sliced 1/4 cup fat-free mayonnaise 4 cups Romaine or Cos lettuce, rinsed, patted dry, then cut into bite-size pieces (measured after preparing) 1/4 cup coarsely chopped walnuts 1/4 cup grated, reduced-fat Parmesan cheese In a bowl, combine the chicken, pineapple, apples, celery, green onions and mayonnaise; stir gently until well mixed. Arrange about 1 cup of lettuce on each of four salad plates or bowls.* Mount one-quarter of the salad mixture atop each of the lettuce-lined plates. Sprinkle each serving with about 1 tablespoon of walnuts and Parmesan cheese. Serve immediately. Cover and refrigerate leftovers. Calories: 209 Fat: 8g Protein: 17g Carbs: 20g Fiber: 4g Sugar: 11g Cholesterol: 42mg Sodium: 249mg *Alternatively, the lettuce may be combined with the other salad ingredients. Recipe by Amy (amyheaps), as edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 8

9 Baked Mexican Chicken with Salsa and Black Beans Submitted by: paulamills Recipe contributes primarily protein, with a lesser but significant amount of fibrous and starchy carbs. Servings: 6 Serving size: 1 chicken breast half Prep Time: minutes Cook Time: minutes 6 boneless, skinless chicken breast halves 1 (16-ounce) jar tomato-based salsa (2 cups) 1 (15-ounce) can black beans rinsed, then drained (about 1 1/2 cups) 1 red or green bell pepper seeded, then diced 1 jalapeno pepper wear gloves to halve lengthwise, remove seeds, then mince 3 cloves garlic peeled, then minced (about 1 1/2 teaspoons) 2 tablespoons (or to taste) chili powder 1 tablespoon ground cumin 2 tablespoons lemon juice Preheat the oven to 400 degrees Fahrenheit. In a 9x13-inch, non-aluminum pan, arrange the chicken breast halves in a single layer; set aside. In a mixing bowl, stir together all of the remaining ingredients; spoon evenly over the chicken. Cover the pan tightly with aluminum foil. Bake in the preheated oven for 30 to 40 minutes, or until the chicken has reached an internal temperature of 165 degrees Fahrenheit. Serve hot. Refrigerate leftovers. Calories: 233 Fat: 3g Protein: 33g Carbs: 20g Fiber: 7g Sugar: 4g Cholesterol: 68mg Sodium: 725mg Recipe adapted by LuAnn Bermeo, Fast Track recipe editor, from allrecipes.com. PAGE 9

10 Barbecued Turkey Meatloaf Submitted by: Amoria Recipe contributes primarily protein and starchy carbs. Fabulous! -Maryse (Amoria) Servings: 6 Serving size: 1 (6-ounce) slice Prep Time: 10 minutes Cook Time: 1 1/2 hours Preheat the oven to 350 degrees. Generously spray a medium loaf pan with no-stick cooking spray; set aside. In a mixing bowl, stir together all of the meatloaf ingredients until well mixed. Press the mixture evenly into the prepared loaf pan. In a small bowl, whisk together all of the sauce ingredients. Carefully spread the prepared sauce over the meatloaf mixture. Bake the meatloaf in the prepared oven for 1 1/2 hours. Serve hot, or cover and refrigerate. Mix all ingredients-except ketchup- until well-blended. Place in meatloaf pan and cover the top of the meatloaf with ketchup. Bake in a pre-heated oven at 350 F for 1-1/2 hours. Meatloaf: 1 pound lean ground turkey 1 1/4 cups quick-cooking or old-fashioned oats (not instant) uncooked 1 cup salsa Verde (green salsa, made with tomatillos and green peppers or green Chile) 4 egg whites (3/4 cup liquid egg whites) 1 packet Lipton Cup-a-Soup Spring Vegetable soup dry 1/4 cup dried chopped onions 1/2 teaspoon garlic powder 1/2 teaspoon ground cumin To taste ground black pepper Barbecue Sauce: 1/2 cup ketchup 1 Tablespoon Worcestershire sauce 1 teaspoon chili powder 1/4 teaspoon garlic powder Calories: 240 Fat: 7g Protein: 23g Carbs: 23g Fiber: 2g Sugar: 7g Cholesterol: 50mg Sodium: 662mg Fabulous recipe! PAGE 10

11 Barbra s Grilled Chicken with Spinach Pesto Submitted by: BZ Recipe contributes primarily protein, with a lesser, but significant amount of fibrous carbs. Servings: 4 Serving size: 1 piece Prep Time: 5-10 minutes Cook Time: 8-10 minutes 4 boneless, skinless chicken breast halves Pesto: 4 cups fresh spinach leaves, rinsed, then shaken dry (a few drops of water won t hurt) 2 tablespoons walnut pieces 1 Tablespoon extra virgin olive oil 1 clove garlic Salt to taste (optional; see Notes) Grill the chicken. Meanwhile, in a food processor, combine the spinach, walnuts, olives and garlic; process until a thick, smooth paste is formed. Just before ready to serve, transfer the pesto to a small saucepan; cook, stirring constantly, just until heated. To serve, place a single grilled chicken breast on each plate. slice if desired. Spoon one quarter of the heated pesto over each breast. Serve hot. Calories: 204 Fat: 9g Protein: 28g Carbs: 2g Fiber: 1g Sugar: 0g Cholesterol: 73mg Sodium: 88mg The Nutrition Profile does not include added salt. Recipe edited by LuAnn Bermeo. Photo is not an exact representation of the recipe. PAGE 11

12 Betsy s Hawaiian Pineapple- Chicken on Brown Rice with Vegetarian Option Submitted by: betsygirl35 Recipe contains primarily protein, with significant amounts of simple, starchy, and fibrous carbs. Lovely mid-day meal! -Betsy (betsygirl35) Recipe developed and written by Fast Track editor, LuAnn Bermeo, based on ideas submitted by Betsy (betsygirl35). See Notes for a vegetarian option. Servings: 8 Serving size: About 12 ounces Prep Time: 20 minutes Cook Time: 45 minutes 1 cup uncooked long grain brown rice 2 1/2 cups water Topping: 6 boneless, skinless chicken breast halves trim any visible fat, then poach as directed 1 teaspoon olive oil 1 red (or green) bell pepper seeded, then cut into bite-size pieces or strips 1 onion cut into bite-size pieces or coarsely chopped 2 cloves garlic minced 1 teaspoon fresh ginger grated (measured after grating) 1 (20-ounce) can juice-packed pineapple un-drained 1 (10-ounce) package frozen (or fresh) broccoli florets 2 carrots well-scrubbed, then cut diagonally into thin slices 1/4 cup brown sugar substitute (such as Splenda s Brown Sugar Blend) 1/4 cup reduced-sodium soy sauce 2 tablespoons cornstarch To taste crushed red pepper Garnish: 2 whole green onions ends trimmed, then sliced lengthwise into thin slivers Cook rice in water, following package directions. Meanwhile, to poach chicken, place the breast halves in a large saucepan, add enough water to completely cover the chicken; bring to a boil over high heat, then reduce heat to medium-low, cover and cook gently for 15 to 20 minutes, or until the chicken is completely done. After the chicken has been cooking for about 10 minutes, in a large skillet, heat the olive oil over medium-high heat. Sauté the pepper, onion, garlic and ginger in the heated oil for 2 to 3 minutes, stirring frequently. When the chicken is done, drain the broth (saving it for another use, if desired), leaving the chicken in the saucepan. Using two forks, shred the chicken into irregular pieces. Stir the shredded chicken, un-drained pineapple, broccoli, carrots and brown sugar substitute into the sautéed onion and pepper mixture; bring to a boil, then reduce heat to medium-low, cover and cook for 3 to 4 minutes, or until the broccoli and carrots are tender-crisp. While the vegetables cook, in a small bowl, whisk together the soy sauce and cornstarch until the cornstarch is dissolved. Gently stir the dissolved cornstarch into the pineapple-chicken mixture, then bring back to a boil, stirring frequently. When the sauce bubbles and clears, remove the saucepan from the stove. Season to taste with crushed red pepper. Serve immediately, while the vegetables are still tender-crisp and brightly colored. To serve, place a scant 1/2 cup of cooked brown rice on individual plates, then top with about 8 ounces of the pineapple-chicken sauce. Garnish each serving with 2 or 3 green onion slivers. Calories: 290 Fat: 3g Protein: 25g Carbs: 45g Fiber: 3g Sugar: 19g Cholesterol: 51mg Sodium: 353mg VEGETARIAN OPTION: Replace the chicken breasts with about 1 pound of frozen vegetarian chicken strips, sautéed with the pepper and onion until lightly browned. PAGE 12

13 Boneless Buffalo Wings Submitted by: SummerBikini Recipe contributes primarily protein. Servings: 6 Serving size: 6 ounces Prep Time: n/a Cook Time: 30 minutes Preheat the oven to 375 degrees. In a non-aluminum baking dish, arrange the chicken wings in a single layer. Bake for 20 minutes, or until the wings are cooked through. Meanwhile, to make the sauce, in a bowl, stir together the tomato sauce, vinegar, cayenne, chili powder, onion and garlic powders. Using a fork or tongs, dip each baked wing into the sauce, coating completely; shake lightly, allowing excess sauce to drip back into the bowl, then return coated wing to the baking dish. Reduce the oven temperature to 250 degrees, then bake wings another 10 minutes, or until sauce is set and the wings are crunchy. 1 1/2 pounds boneless, skinless chicken breast sliced into 1/2-inch strips 1 cup tomato sauce 1/3 cup distilled vinegar 2 tablespoons red (cayenne) pepper (or to taste) 2 tablespoons chili powder 4 teaspoons onion powder 4 teaspoons garlic powder (optional) Calories: 184 Fat: 2g Protein: 29g Carbs: 13g Fiber: 3g Sugar: 5g Cholesterol: 66mg Sodium: 318mg You can add extra sauce to the completed chicken for that restaurant feeling. PAGE 13

14 Candice s Baked Chicken Breasts with Pesto & Parmesan Submitted by: candiceswolf Recipe contains primarily protein. Adapted from a recipe by Dianna Rattray, as featured at Servings: 4 Serving size: 3 to 4 ounces Prep Time: 10 min; 2-3 hr. Cook Time: 1 hour No-stick cooking spray 4 3 ti 4 ounce boneless, skinless chicken breast halves To taste salt To taste ground black pepper Marinade: 1/4 cup bottled pesto sauce 2 to 3 tablespoons lemon juice (juice of 1 lemon) 4 cloves garlic minced 1 tablespoon olive oil 1/4 cup reduced-fat shredded Parmesan cheese Spray a pan, large enough to accommodate the chicken breast halves arranged in a single layer, with no-stick cooking spray. Arrange chicken breast halves in the pan, then sprinkle lightly with salt and pepper, if desired. In a small bowl, stir together the pesto, garlic, and lemon juice. Rub the mixture over the chicken breast halves. Cover pan tightly with aluminum foil, then refrigerate chicken for 1 to 2 hours. Shortly before baking, preheat the oven to 375 degrees. Remove the foil from the pan and drizzle chicken with the olive oil. Bake, uncovered, at 375 degrees for 1 hour, or until the chicken is cooked. (Juices should run clear when chicken is pierced with a fork). Remove pan from the oven briefly, sprinkle chicken with Parmesan cheese, then continue baking for 2 to 3 minutes. Serve hot. Calories: 174 Fat: 9g Protein: 21g Carbs: 2g Fiber: 0g Sugar: 0g Cholesterol: 52mg Sodium: 232mg Nutrition Profile does no include added salt. PAGE 14

15 Candice s Chicken Apple Crunch Salad (or Sandwich Filling) Submitted by: candiceswolf Recipe contributes primarily protein, with smaller amounts of simple and fibrous carbs. Serve as salad - especially pretty atop dark green lettuce leaves, or use as sandwich filling. Servings: 6 Serving size: 4 ounces Prep Time: n/a Cook Time: n/a Salad: 2 1/2 cups cooked skinless, boneless chicken breast cubed 1 cup unpeeled, red-skinned apple washed, cored and diced 1/2 cup celery diced (measured after dicing) 1/2 cup red or green seedless grapes washed and halved crosswise 1/4 cup raw walnuts toasted, cooled and broken into pieces In a large mixing bowl, combine the salad ingredients. In a separate bowl, whisk together the dressing ingredients. Gently fold the dressing into the salad ingredients until well mixed. Serve immediately, or cover and refrigerate. Calories: 129 Fat: 3g Protein: 18g Carbs: 8g Fiber: 1g Sugar: 6g Cholesterol: 51mg Sodium: 159mg Nutrition Profile is for salad, without additional accompaniments. Dressing: 1/3 cup fat-free mayonnaise 1 tablespoon fresh lemon juice 1/4 teaspoon freshly ground black pepper 1/8 teaspoon ground cinnamon (or curry powder) PAGE 15

16 Candice s Chicken, Potato and Green Bean Skillet Submitted by: candiceswolf Recipe contributes protein, starchy and fibrous carbs. Note that while this easy meal-in-a skillet dish can be prepared in minutes, it requires pre-cooked potatoes, chicken, and green beans. Servings: 3 Serving size: 8 ounces Prep Time:<10 minutes Cook Time: minutes 1 tablespoon olive oil 2 cups boiled, unpeeled potatoes (preferably red potatoes) thinly sliced (measured after slicing) 4 to 5 ounces cooked boneless, skinless chicken breast shredded 1 cup cooked cut green (string) beans 1/3 cup fat-free or reduced fat sour cream (see Notes) 2 ounces fat-free or reduced fat Cheddar cheese (see Notes) shredded (1/2 cup) In a medium-large skillet, heat the olive oil over medium-high heat. Spread the sliced potatoes into an even layer in the skillet; sauté for several minutes, until browned on the first side, then flip and brown on the second side. Gently stir in the shredded chicken, cut green beans and sour cream until well mixed; heat until the sauce is bubbling. Sprinkle the mixture with cheese; cover and heat, just until the cheese is melted. Serve hot. Calories: 282 Fat: 11g Protein: 34g Carbs: 12g Fiber: 2g Sugar: 0g Cholesterol: 83mg Sodium: 207mg The Nutrition Profile was prepared using reduced fat sour cream and cheese; fat can be further reduced by substituting fat-free products. Recipe by Fast Track member Candice (candiceswolf), as written by LuAnn Bermeo, Fast Track recipe editor. PAGE 16

17 Candice s Salsa Chicken with Black Beans (Slow Cooker) Submitted by: candiceswolf Recipe contributes protein and lesser amounts of fibrous and starchy carbs. Servings: 6 Serving size: About 8 ounces Prep Time: <10 minutes Cook Time: Varies 4 boneless, skinless chicken breast halves 1 (15-ounce) can black beans rinsed and drained 12 ounces (1 1/2 cups) tomato-based salsa 1 avocado pitted, peeled, then cut into 10 slices In a 3 1/2 to 5-quart slow cooker, arrange the chicken breast halves in a single layer. Top chicken with beans and salsa, then cover slow cooker and cook on LOW for 6 to 8 hours or on HIGH for 2 to 2 1/2 hours, or until the chicken is done. To serve, cut each chicken breast half into 3 roughly equal pieces. Place two chicken pieces on an individual plate, then top with a scant half-cup of the salsa mixture and two avocado slices. Calories: 121 Fat: 6g Protein: 24g Carbs: 17g Fiber: 7g Sugar: 2g Cholesterol: 46mg Sodium: 507mg The chicken dish in the photo is shown garnished with fresh cilantro (coriander) instead of avocado. This substitution reduces the fat by approximately 5 grams per serving. PAGE 17

18 Candice s Turkey and Veggie Power Stew Submitted by: candiceswolf Recipe provides primarily protein, with a lesser amount of fibrous carbs. This protein-packed meal is easy to make, delicious and so satisfying! -Candice (candiceswolf) Servings: 4 Serving size: 6 ounces Prep Time: minutes Cook Time:1 hour No-stick cooking spray 12 ounces frozen lean turkey meatballs 1/2 cup low-sodium chicken broth (divided use) 6 spears asparagus well-rinsed, then cut into 1/2-inch lengths 1 large spear broccoli chopped (about 1 cup after chopping) 1/2 large red onion chopped 2 tablespoons fresh basil minced (or 2 teaspoons dried basil) 1 tablespoon fresh dill minced (measured after mincing; or 1 teaspoon dried dill weed) To taste black pepper Spray a large skillet generously with no-stick cooking spray, preheat over high heat. Add meatballs and cook for 15 minutes, turning to brown on all sides, then reduce heat to medium-low. Add 1/4 cup of the chicken broth, then simmer for 15 minutes. Sir in the remaining 1/4 cup of broth and the vegetables, then cover and cook gently for 30 minutes. Stir in the herbs. Serve hot. Calories: 199 Fat: 12g Protein: 18g Carbs: 5g Fiber: 0g Sugar: 1g Cholesterol: 75mg Sodium: 385mg Photo is not an exact representation of the recipe. PAGE 18

19 Chicken and Barley Salad Submitted by: Classic This recipe contains protein and starchy carbs. Servings: 5 Serving size: About 1 cup Prep Time: n/a Cook Time: 10 2 cups water 2/3 cup quick cooking barley uncooked 2 cups cooked chicken diced (measured after dicing) 1 large rib celery diced (about 1/2 cup) 1 tomato diced (about 1/2 cup) 1 small red onion chopped (about 1/2 cup) 2 tablespoons lemon juice (fresh preferred) 1 tablespoon Dijon mustard Salt to taste Ground black pepper to taste 5 large deep green lettuce leaves rinsed and patted dry In a medium saucepan, bring water to a boil over high heat. Stir barley into boiling water, bring water back to a boil, then reduce heat, cover, and simmer barley for 8 to 10 minutes, or until tender. Drain any remaining water, then set saucepan aside, uncovered, and allow barley to cool. Meanwhile, in a bowl large enough to accommodate salad, combine chicken, celery, tomato, onion, lemon juice and Dijon mustard. Gently stir in cooled barley. Season to taste with salt and pepper. Serve immediately, or cover and refrigerate. Serve salad on lettuce leaves. Calories: 201 Fat: 3g Protein: 21g Carbs: 24g Fiber: 4g Sugar: 1g Cholesterol: 48mg Sodium: 98mg Nutrition profile does not include added salt. PAGE 19

20 Chicken and Gravy Supreme Submitted by: hellybelly Recipe contributes primarily protein. Adapted from Family Favorites by Sue Ashworth. I LOVE this recipe - it is soooo yummy. Especially nice served with steamed vegetables. - Helen (hellybelly) Servings: 4 Serving size: 1 chicken breast Prep Time: 10 minutes Cook Time: 30 minutes 1 cup water 1/2 cube (or equivalent amount of granules) low-sodium chicken bouillon 4 (3.5-ounce) boneless, skinless chicken breasts 1 small onion peeled and halved 1 bay leaf 1 cup lowfat or skim milk Scant 1/4 cup all-purpose flour 1 tablespoon olive oil To taste salt To taste ground black pepper Fresh parsley (optional, for garnish) (If planning to serve chicken with steamed vegetables, wash and cut vegetables before beginning chicken, then steam while cooking the chicken and gravy). In a small saucepan, combine water and halved bouillon cube (or an equivalent amount of granules); heat over medium-high, stirring occasionally, until bouillon cube is dissolved. Meanwhile, thin chicken breasts by pounding with a mallet, or try this novel method: sandwich a single breast half between two sheets of plastic wrap, place on a solid work surface, then give meat a resounding whacks or two with the bottom of a heavy skillet. Arrange the thinned chicken breast halves in single layer in a large skillet. Add the onion, bay leaf and heated broth; bring to a boil over high heat, then reduce heat to medium-low and simmer gently for 20 minutes, turning chicken over after 10 minutes. Discard the onion and bay leaf. Remove the chicken and place in a covered container to retain heat. Strain chicken stock, reserving 1 cup, then pour reserved stock into a small saucepan. (Remaining stock may be saved for another use). Whisk the milk, flour and olive oil into the stock until blended; cook over medium-high heat, stirring constantly, until gravy bubbles and thickens, then continue cooking for one minute. Season to taste with salt and pepper. Transfer chicken breast halves to warmed plates, topping each with about 1/2 cup gravy. (Alternatively, chicken and gravy may be presented on a single platter). Serve immediately, garnished with fresh parsley, if desired. Calories: 184 Fat: 5g Protein: 25g Carbs: 9g Fiber: 0g Sugar: 3g Cholesterol: 59mg Sodium: 121mg The Nutrition Profile does not include added salt. PAGE 20

21 Chicken and Vegetable Kabobs in Teriyaki Marinade (with Vegetarian Option) Submitted by: kimkoller Recipe contributes primarily protein, with a lesser, but significant amount of fibrous and simple carbs. Developed and written by LuAnn Bermeo, FT Recipe Editor, loosely based on a recipe by Jennifer Nicole Lee. These zesty, marinated kabobs can be attractively (and deliciously) presented on a bed of cooked Basmati brown rice. If serving with rice, begin cooking the rice when starting the marinade; it will be ready by the time the finished kabobs come from the grill or oven. See Notes for a vegetarian option. Servings: 6 Serving size: 2 (7-8 oz) kabobs Prep Time: minutes Cook Time: minutes Kabobs: 1 cup reserved pineapple chunks 1 1/2 pounds boneless, skinless chicken breasts or breast halves cut into bite-size pieces 1 green bell pepper seeded, then cut into 1-inch squares 1 red bell pepper seeded, then cut into 1-inch squares 1/2 large red onion cut lengthwise into 1-inch wedges, then cut wedges crosswise, forming 1-inch squares 2 8 ounce zucchini squash (courgettes) cut crosswise into 1/2-inch slices 2 8-ounce yellow summer squash (crooknecks) cut crosswise into 1/2-inch slices CONTINUED ON NEXT PAGE: Marinade: 1 (20-ounce) can pineapple chunks canned in juice (reserve 2/3 cup juice for marinade; save chunks for kabobs) 2/3 cup reduced-sodium soy sauce 1/4 cup rice wine (mirin) 1/4 cup rice vinegar 1/4 cup brown sugar substitute (such as Splenda Brown Sugar Blend) 1 tablespoon fresh ginger grated (measured after grating) 2 cloves garlic minced (1 teaspoon) 1/2 teaspoon toasted sesame seed oil 1/2 teaspoon (or to taste) crushed red pepper flakes PAGE 21

22 Chicken and Vegetable Kabobs in Teriyaki Marinade (with Vegetarian Option) Drain pineapple, reserving juice for the marinade; set chunks aside in a small bowl (to be used for the kabobs). To make the marinade, pour 2/3 cup of the reserved juice into a medium saucepan, large enough to accommodate the marinade and chicken. (Save any remaining juice for another use). Add the remaining marinade ingredients to the saucepan; whisk until brown sugar substitute is dissolved. Add the chicken, cut into bite-size pieces, to the marinade, then cover and refrigerate for 30 minutes, or up to several hours. When ready to begin making the kabobs, remove the chicken from the marinade and transfer to a bowl, leaving the marinade in the saucepan. Bring the marinade to a boil over medium-high heat, then continue boiling for about 12 minutes, or until reduced by half. (After reducing, there should be approximately 1 cup of marinade). Meanwhile, prepare the vegetables, placing each in separate, small bowls. Arrange the bowls, together with the reserved pineapple chunks and marinated chicken in the area where the kabobs will be assembled. Preheat the grill or set oven to 425 degrees Fahrenheit. To assemble the kabobs, alternately thread vegetables, pineapple chunks and chicken onto 12 long skewers. Arrange the kabobs in a single layer on a large, shallow-rimmed baking tray. Brush the kabobs liberally with the marinade mixture. Grill or roast kabobs for 20 to 30 minutes, or until chicken is done and vegetables are tender-crisp, turning once and brushing a second time with marinade halfway through the cooking time. Serve kabobs immediately. Calories: 224 Fat: 2g Protein: 29g Carbs: 24g Fiber: 4g Sugar: 14g Cholesterol: 66mg Sodium: 594mg VEGETARIAN OPTION: Replace the chicken with two (14 to 16-ounce) packages of extra-firm, water-packed tofu, well drained, then cut into twenty-four (3/4 to 1-inch) cubes. Marinate cubed tofu, as directed for the chicken. Allow four tofu cubes per kabob. PAGE 22

23 Chicken and Vegetable Parcels Submitted by: hellybelly This recipe contains protein and fibrous carbs. Servings: 2 Serving size: 12 ounces Prep Time: 20 minutes Cook Time: 1 hour Preheat oven to 375 F./190 F. Tear off an 24x12-inch rectangle of aluminum foil and place on a large baking sheet. Brush both sides of the chicken breast with olive oil, season with salt, pepper, then place in the center of the foil sheet. Sprinkle with herbs and garlic, then layer the vegetables over seasoned chicken in the order listed. Bring both ends of the foil over the chicken and vegetables, leaving ample room for air to circulate. Seal top edges by folding foil over 1/2 inch, then folding foil over on itself again; repeat with both sides, forming an airtight packet. Bake packet in the preheated oven for 1 hour. Open carefully; escaping steam will be very hot! 1 (6-ounce) boneless, skinless chicken breast 2 teaspoons olive oil Salt to taste 2 Ground black pepper to taste 1 tablespoon fresh herbs of choice, such as basil, oregano, rosemary (or 1 teaspoon dried) minced (measured after mincing) 4 cloves garlic sliced 1 cup zucchini and/or yellow summer squash thinly sliced 1 cup eggplant washed and cut in 1/2-inch cubes 1 red bell pepper deseeded and thinly sliced 1 cup fresh mushrooms well cleaned and sliced 1 cup leeks (bulb and lower leaf portion; may substitute onion) well cleaned and sliced Calories: 218 Fat: 6g Protein: 24g Carbs: 18g Fiber: 5g Sugar: 7g Cholesterol: 49mg Sodium: 76mg No added salt is included in Nutrition Profile. PAGE 23

24 Chicken Fajita Stew (Slow Cooker) Submitted by: crukat Recipe contains primarily protein; however, if eaten with cooked brown rice or whole grain tortillas as suggested in the Comments, it will also provide starchy carbs. Servings: 8 Serving size: 14 ounces Prep Time: 10 minutes Cook Time: 8 hours 6 boneless, skinless chicken breasts diced 1 (24-ounce) can no salt added diced tomatoes (or 4 large fresh tomatoes, diced) 1 (15-ounce) can no salt added whole kernel sweet corn rinsed and drained 4 bell peppers of assorted colors seeded and diced 1/2 cup jalapeno peppers (or to taste) deseeded, deveined and diced (See Comments/ Review) Spices of choice, such as harissa, paprika, fajita seasoning to taste Cooked brown rice or whole grain tortillas (optional) Layer the ingredients in a slow cooker in the order listed, beginning with the chicken and ending with jalapenos, then cover and cook on low for 8 hours. Calories: 267 Fat: 3g Protein: 44g Carbs: 17g Fiber: 3g Sugar: 4g Cholesterol: 103mg Sodium: 127mg I love fajitas and I love slow cookers, so I threw things into a slow cooker... The result was super tasty! (You may wish to use less jalapeno; I like spice so I have added quite a bit! I pre-portion 1 cup per serving as a quick lunch meal on the go! If you add brown rice or a whole grain tortilla, you have a complete lunch meal. Or, omit the corn for a great afternoon or evening meal. -crukat The Recipe Editor hopes that crukat will forgive me for adding onions to her recipe; I couldn t help myself - besides, they were pictured in the photo, so I had to! :) Allow me to also caution that plastic gloves should be worn when preparing the jalapeno peppers as they can be very irritating to the skin. In addition, do not touch your eye area until the gloves are removed! If you prefer a milder pepper, substitute a milder green chile such as Anaheims or poblanos; both are considerably less spicy than jalapenos. Note that the use of no salt added tomatoes and corn makes this recipe suitable for those on a salt-restricted diet. (Check label on prepared seasoning mixes; they may have salt added). Optional cooked brown rice and whole grain tortillas are not included in the nutrition analysis. PAGE 24

25 Chicken Hotpot Submitted by: hellybelly Recipe contributes protein and starchy and fibrous carbs. Adapted from Winter Warmers by Wendy Veale. A classic English one-dish meal, substituting chicken for the more traditional lamb. -Helen (hellybelly) Servings: 6 Serving size: 12 ounces Prep Time:15 minutes Cook Time:1 hour 30 minutes 1 tablespoon (15mL) olive oil 3 tablespoons (1 ounce or 28g) Wondra flour 1/2 teaspoon salt (or 1 teaspoon seasoned salt, such as Lawry s) 1/4 teaspoon garlic powder 1/4 teaspoon ground black pepper 4 boneless, skinless chicken breast halves 4 1/2 ounces (125g) green cabbage finely shredded 3 stalks celery thinly sliced 2 carrots well scrubbed, then thinly sliced 2 leeks (if not available, substitute 2 medium onions, chopped) thoroughly rinsed, trimmed and thinly sliced 1 tablespoon fresh thyme (or 1 teaspoon dried thyme) chopped 21 ounces (600g) potatoes well scrubbed, then thinly sliced 1 1/2 cups (425mL) low sodium chicken broth 2 teaspoons cornstarch (cornflour) 1 bay leaf Preheat the oven to 375 degrees Fahrenheit (210 degrees Celsius). Heat the olive oil in a skillet over medium-high heat. Meanwhile, in a medium mixing bowl, stir together the flour, salt, garlic powder and black pepper. Cut each chicken breast half into three approximately equal pieces, placing in the bowl, then use a fork to toss lightly until the chicken is well coated. Transfer the coated chicken to the skillet, arranging in a single layer; set bowl aside (no need to wash). Brown chicken on the first side, then turn and brown on the second side. While the chicken browns, spray a deep (2 1/2-quart) baking dish with no-stick cooking spray. Also, in the same bowl, combine the cabbage, celery, carrots, and leeks (or onions). Spread half of the vegetables into the baking dish. Arrange browned chicken over the vegetables in a single layer, then sprinkle with thyme. Spread the remaining vegetables over the chicken in an even layer; set the bowl aside (no need to wash). Arrange the potatoes atop the vegetables, overlapping slices in concentric circles or rows. In the same bowl, whisk together the broth and cornstarch until the cornstarch is dissolved. Pour the broth over the potatoes, then place the bay leaf on top. Cover casserole with a lid or aluminum foil. Bake covered hotpot for 1 hour, then uncover and remove bay leaf, then increase the oven temperature to 400 degrees Fahrenheit (200 degrees Celsius) and continue baking for 25 to 30 minutes or until the potatoes are tender and lightly browned. Serve immediately, or cover and refrigerate, reheating as necessary. Calories: 235 Fat: 4g Protein: 23g Carbs: 28g Fiber: 5g Sugar: 4g Cholesterol: 46mg Sodium: 230mg PAGE 25

26 Chicken Nachos Submitted by: candiceswolf This recipe contributes primarily protein and starchy carbs. Servings: 2 Serving size: 8 ounces Prep Time: 10 minutes Cook Time: minutes with no-stick cooking spray, and sprinkle with salt and pepper to taste. Bake the tortilla wedges in the preheated oven for 8 to 10 minutes, or until lightly browned and crispy. Meanwhile, to stir-fry chicken, spray a small skillet with no-stick spray, preheat to medium-high/high heat. Add chicken to skillet; toss and stir constantly for 3 to 5 minutes, or until chicken is no longer pink. Remove baked tortilla chips from the oven and sprinkle evenly with chicken, cheese, and onions (if using), then return the pan to the oven and bake the nachos for 2 to 3 minutes, or until the cheese is melted. Divide nachos into two portions. Serve immediately with salsa, allowing 1/4 cup per serving. Baked Tortilla Chips: 2 whole grain tortillas No-stick olive oil cooking spray (or olive oil in a mister) To taste salt To taste ground black pepper Nacho Toppings: 1 (4-ounce) boneless, skinless chicken breast half cut crosswise into 1/4-inch strips (may alternatively be cut in bite-size pieces) 2 ounces fat free or lowfat cheese shredded (1/2 cup) 1/4 cup onion (optional) chopped 1/2 cup tomato-based salsa (or preferred salsa) Preheat oven to 400 degrees. Set out a large baking sheet. For easy clean-up, line sheet with parchment paper or a silicone baking mat. To make the baked tortilla chips, stack the tortillas, then cut in half crosswise; give stack a quarter turn and cut crosswise again. Cut each quarter in half. Each tortilla should now be cut into 8 wedges. Arrange the wedges in a single layer on the baking sheet. Spray lightly Calories: 307 Fat: 7g Protein: 26g Carbs: 35g Fiber: 4g Sugar: 4g Cholesterol: 39mg Sodium: 1099mg *Please note that the sodium content of this recipe is higher than normally allowed in our FT recipes. If you are watching your sodium intake, please substitute reduced-sodium, or no-salt added ingredients wherever possible. You may also want to make sure your other meals that day are lower in sodium to compensate for the nachos. PAGE 26

27 Chicken Quesadilla Submitted by: sabrinasphs Recipe contributes protein, with a lesser, but significant, amount of starchy carbs. Servings: 1 Serving size: Entire recipe Prep Time: 10 minutes Cook Time: 4-6 minutes 1/2 cup shredded roasted chicken breast, meat only 1/4 cup (1 ounce) shredded lowfat Cheddar cheese (or preferred lowfat or fat-free variety) 1/4 cup thinly sliced red and/or green bell peppers 2 Tablespoons finely chopped onion 1 teaspoon fajita seasoning mix 1 light flatbread (such as Flatout) 1 teaspoon olive oil (or substitute no-stick cooking spray) Preheat an electric griddle or large, flat-bottomed skillet to medium-high. Meanwhile, in a small mixing bowl, stir together the chicken, cheese, bell peppers, onions and seasoning. Lightly brush one side of the flatbread with olive oil. Place the tortilla, oiled side down, onto a large plate or other clean work surface. Sprinkle the filling evenly over one half of the tortilla; fold tortilla over, enclosing filling. Carefully transfer the quesadilla to the preheated skillet. Cook on the first side for 2 to 3 minutes, or until the underside is lightly browned; using a large spatula, carefully flip the quesadilla over and brown on the second side. Using a pizza cutter, cut the quesadilla into four equal wedges. Serve hot. Calories: 311 Fat: 12g Protein: 38g Carbs: 20g Fiber: 10g Sugar: 2g Cholesterol: 65mg Sodium: 618mg Recipe adapted from Flatout website by LuAnn Bermeo, Fast Track recipe editor. PAGE 27

28 Chicken Vegetable Medley Submitted by: bdurfee This dish provides protein and fibrous protein. In a skillet, combine the chicken, vegetables and tomatoes and spices, then cover and cook over medium heat until the vegetables are tender-crisp. If necessary, adjust seasonings to taste. If desired, sprinkle with chopped nuts. Serve immediately. Servings: 2 Serving size: 14.6 ounces Prep Time: n/a Cook Time: n/a 6 ounces cooked skinless chicken breasts cut into bite-size pieces 2 cups broccoli florets 2 cups cauliflower florets 1 cup carrots well-scrubbed and sliced (measured after slicing) 1 (10-ounce) can diced tomatoes with green chilies (such as Ro-tel) 1 teaspoon onion powder or to taste 1/2 teaspoon garlic powder or to taste 1/4 teaspoon ground cinnamon or to taste 1/4 cup English walnuts (optional; see Note) chopped (measured after chopping) Calories: 309 Fat: 13g Protein: 34g Carbs: 18g Fiber: 4g Sugar: 3g Cholesterol: 72mg Sodium: 682mg The walnuts add pleasing texture to this dish, as well as contributing healthy Omega-3 fat and a small amount of protein. (The chicken already provides sufficient protein). However, if you must limit fat, omitting the walnuts will reduce the fat by 9 grams per serving. Brian suggested that bags of a prepared vegetable medley including broccoli, cauliflower and carrots can often be found in the produce section. He also commented that the addition of cinnamon may seem strange, but that it adds a nice flavor. PAGE 28

29 Chicken with Orange- Almond Sauce Submitted by: mlthibault Recipe contributes primarily protein and simple carbs. Servings: 4 Serving size: 10 ounces Prep Time: 10 minutes Cook Time: 15 minutes No-stick cooking spray 4 (3.5-ounce) boneless, skinless chicken breast halves 1 cup orange juice 1/3 cup Splenda 2 Tablespoons cornstarch 1 (11-ounce) can mandarin oranges drained 2 tablespoons sliced (or slivered) almonds 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes Spray a large skillet with no-stick cooking spray. Add the chicken; brown for 4 to 5 minutes on each side. Meanwhile, in a jar with a watertight lid, combine the orange juice, Splenda and cornstarch; cover, then shake until the cornstarch is dissolved. Pour the mixture into a small saucepan; bring to a boil over medium-high heat, stirring constantly until the mixture thickens and clears. Remove the saucepan from the stove, then gently stir in the drained oranges, almonds and onion and parsley flakes; set aside. When the chicken is done, spoon the prepared sauce over the top; reduce the heat to medium-low and cook gently for 5 minutes. To serve, place the chicken breasts on a serving platter or divide between individual serving dishes. Spoon the sauce evenly over the chicken breasts. Calories: 209 Fat: 4g Protein: 25g Carbs: 19g Fiber: 1g Sugar: 13g Cholesterol: 58mg Sodium: 70mg PAGE 29

30 Claire s Chicken and Roasted Vegetables with Moroccan Rice Submitted by: clairestone Recipe contributes protein and starchy and fibrous carbs. If you prefer, you may marinate strips of extra-firm tofu instead of chicken. -Claire (clairestone) Servings: 6 Serving size: 8-9 ounces Prep Time: 20 minutes Cook Time: 45 minutes 14 ounces (400g) boneless, skinless chicken breast halves 1/4 cup (60mL) lowfat balsamic vinaigrette (such as Newman s Own; divided use) 3 1/2 teaspoons Moroccan spice blend (see Notes; divided use) 1 cup uncooked long grain brown rice 1 approximately 1 pound pumpkin peeled, seeded, then cut into 1-inch (2.5cm) inch chunks (about 11 ounces/320g prepared chunks) 1 medium red onion cut lengthwise into 1/2-inch wedges 1 tablespoon (15mL) olive oil 9 ounces (250g) cherry tomatoes rinsed and drained 4 1/2 ounces (125g) small fresh or frozen broccoli florets 1/4 cup fresh cilantro (coriander) chopped (measured after chopping) The night before, or at least two hours before planning to serve the finished dish, trim any visible fat from the chicken breast halves, then slice each half crosswise into three approximately equal pieces; set aside briefly. In a medium ziplock-type bag, combine TWO TABLESPOONS of the balsamic vinaigrette and TWO TEASPOONS of Moroccan spice blend (reserving the remaining vinaigrette and spice blend for later use). Place the chicken breast pieces into the ziplock bag; seal bag, then squeeze several times until the chicken is well coated. Allow the chicken to marinate in the refrigerator overnight, or for at least one hour. About 1 hour before planning to serve the dish, in a medium saucepan, cook 1 cup of brown rice according to package directions. While the rice is cooking, place the prepared pumpkin and onion in a shallow, rimmed, non-aluminum baking pan. Toss the vegetables with the 1 tablespoon of olive oil and the remaining Moroccan spice blend until well-coated. Roast in the preheated oven for 10 minutes. Remove the pan briefly; gently toss in the tomatoes, then return the pan to the oven and continue roasting for 10 more minutes. While the vegetables roast, arrange the marinated chicken strips in a single layer on the preheated grill. Brush the strips with the marinade remaining in the ziplock bag; grill the chicken for 4 minutes on the first side, then flip and grill for 4 more minutes on the second side, or until the chicken reaches an internal temperature of 160 degrees Fahrenheit (70 degrees Celsius) and/or the juices run clear when the strips are pierced with a fork. (Grilling times may vary, depending on the size and thickness of the chicken strips). While the vegetables finish roasting and the chicken grills, place the broccoli florets in a small, microwave-safe bowl. Add 2 or 3 tablespoons of water, then cover the bowl and microwave for 2 to 3 minutes, or until the florets are just tender. (Alternatively, steam broccoli on the stove for 5 to 7 minutes). In a large serving bowl, combine the cooked rice, roasted vegetables, grilled chicken - cut into bite-size pieces, and microwaved (or steamed) broccoli. Drizzle the mixture with the remaining TWO TABLESPOONS of balsamic vinaigrette, then toss lightly until well mixed. Sprinkle with chopped coriander. Serve immediately. CONTINUED ON NEXT PAGE: PAGE 30

31 Claire s Chicken and Roasted Vegetables with Moroccan Rice Calories: 240 Fat: 5g Protein: 19g Carbs: 32g Fiber: 2g Sugar: 2g Cholesterol: 38mg Sodium: 176mg MOROCCAN SPICE BLEND: You may purchase a commercial spice blend, or to make at home, combine in a small bowl: 1 teaspoon each ground coriander, cumin 1/2 teaspoon each ground allspice and ginger 1/4 teaspoon each ground cayenne (red) pepper and cinnamon PAGE 31

32 Creamy Chicken and Rice (Slow Cooker) Submitted by: hellybelly Recipe contributes primarily protein and starchy carbs. Adapted from Campbell s. Chicken, carrots and rice simmer to tenderness in creamy chicken gravy. Servings: 8 Serving size: 10 ounces Prep Time: 10 minutes Cook Time: 7 to 8 hours ounce (600g) cans reduced sodium and fat condensed cream of chicken soup (such as Campbell s Healthy Requests) 1 1/2 cups (600g) water 4 large carrots well scrubbed and thickly sliced 1 6-ounce (170g) package seasoned long grain and wild rice mix uncooked 8 boneless, skinless chicken breast halves In a three quart slow cooker, stir together the soup, water, carrots, and rice mix with seasoning packet. Place chicken on top, turning to coat. Cover and cook on Low for 7 to 8 hours. Calories: 269 Fat: 3g Protein: 31g Carbs: 27g Fiber: 3g Sugar: 3g Cholesterol: 72mg Sodium: 659mg PAGE 32

33 Dave Ruel s Spinach-stuffed Roasted Chicken Breasts Submitted by: joprof This recipe provides primarily protein, with a lesser amount of fibrous carbs. Though these golden, roasted, spinach-stuffed breasts are elegant enough to impress guests, they are deceptively easy to prepare! Servings: 4 Serving size: 4-5 ounces Prep Time: 15 minutes Cook Time: 50 minutes 2 teaspoons olive oil 4 cups fresh baby spinach leaves 4 (3.5 ounces each; about 14 ounces total) boneless, skinless chicken breast halves (referred to in the directions as breasts ) 1/2 teaspoon salt To taste ground black pepper 2 Tablespoons minced garlic (about 12 average cloves) 1/4 cup finely chopped walnuts (or preferred nut) Preheat the oven to 400 degrees. Pour the olive oil into a 1 1/2- to 2-quart shallow glass baking dish; set aside. Place the spinach in a colander; rinse thoroughly, then allow to drain briefly. (Don t worry about getting all the water off; the few drops remaining will be just enough to steam the spinach). Transfer the spinach to a saucepan; cover, then cook over medium heat about 2 minutes, or just until the spinach wilts, reducing greatly in size. Set the saucepan off the stove, uncovered, and allow the spinach to cool. Meanwhile, place the breasts on a clean cutting board. With a sharp knife, butterfly cut each breast. (See Notes). Rub both sides of the opened breasts in the oil which was poured into the baking dish. Arrange the open, oiled breasts in a single layer in the baking dish; set aside Wash hands thoroughly. Measure the garlic and nuts into two small bowls; place the bowls beside the cutting board. Also, beside the cutting board, place a clean teaspoon, a fork, the saucepan of cooled spinach and the salt and pepper. Without touching the chicken with your cleaned hands, season with half the salt and pepper. Use a fork to turn the pieces over, then sprinkle with the remaining salt and pepper to taste. To stuff the chicken breasts: Place one of the breasts, opened, on the cutting board. Use the back of the teaspoon to spread the bottom half of the opened breast with a rounded teaspoon of the garlic Sprinkle the garlic with about two rounded teaspoons of nuts Spread with one quarter of the wilted spinach Fold the top half over and press down gently, enclosing the spinach Place the stuffed chicken breast in the baking dish CONTINUED NEXT PAGE PAGE 33

34 Dave Ruel s Spinach-stuffed Roasted Chicken Breasts Repeat with the remaking chicken, arranging the stuffed breasts in a single layer Wash hands thoroughly, then place the baking dish in the oven. Roast the chicken in the preheated oven for 20 minutes, then reduce the oven temperature to 325 degrees and continue roasting for an additional 30 minutes, or until the chicken is golden brown and the internal temperature reaches 160 degrees. Serve hot. Refrigerate leftovers. Calories: 187 Fat: 9g Protein: 25g Carbs: 3g Fiber: 0g Sugar: 0g Cholesterol: 58mg Sodium: 359mg Recipe adapted by LuAnn Bermeo, Fast Track recipe editor, from Dave Ruel, The Muscle Cook. For more of Dave s recipes, as well as information about his cookbook, visit his website PAGE 34

35 Doug s Coconut Sesame Stir-fry Submitted by: DS31466 Recipe contributes protein, starchy and fibrous carbs and healthy fat. The vegetables listed below are a suggested assortment, feel free to substitute your own favorite (fibrous carb) vegetables. For a more simply seasoned stir-fry without the Thai flair, the ginger, garlic, lime juice, brown sugar substitute and green chile paste can all be omitted. Note that the recipe requires cooked brown rice; if necessary, begin cooking 1 cup of brown rice according to package directions about 45 minutes before planning to serve the stir-fry. Servings: 6 Serving size: 12 ounces Prep Time: minutes Cook Time: minutes 1 teaspoon olive oil 1 pound skinless, boneless chicken breasts or breast halves cut into bite-size pieces 1/4 cup reduced-fat chicken broth 2 cups summer squash (zucchini/courgette and/or yellow crookneck) ends trimmed, then cut crosswise into 1/4-inch slices or into finger-size pieces (measured after cutting) 1 cup asparagus well-rinsed, woody ends trimmed, then cut into 1 1/2-inch lengths (measured after cutting) 1 cup red bell pepper seeded, then cut lengthwise into 1/4-inch strips (measured after cutting) 1/2 cup onion halved from stem to root end, then cut into 1/4-inch wedges (measured after cutting) 1 tablespoon fresh ginger root minced (measured after mincing) 4 cloves garlic peeled, then minced (2 teaspoons) 1 (13-ounce) can reduced-fat ( lite ) unsweetened coconut milk 1/4 cup reduced-sodium soy sauce 2 tablespoons lime juice 1 tablespoon brown sugar substitute (such as Splenda Brown Sugar Blend) 1-3 teaspoons (to taste) green chili paste 1 teaspoon dark (toasted) sesame oil 3 tablespoons toasted sesame seeds 3 cups COOKED brown rice (1 cup uncooked) heated Preheat the oil in a large wok or heavy-bottomed frying pan over medium-high heat. Sauté the chicken in the hot oil, stirring constantly, for 3 to 4 minutes, or until lightly browned, then transfer to nearby bowl or platter; set aside. Measure the chicken broth into a small liquid measuring cup and place beside the stove. Add the prepared summer squash, asparagus, red bell pepper and onion to the wok, drizzle lightly with about half of the chicken broth, then stir-fry, keeping vegetables in constant motion, just until tender-crisp and still brightly colored. If necessary, add another drizzle of chicken broth - just enough to prevent sticking; the vegetables should sizzle, not steam. Stir in the ginger and garlic, then continue stirring for another minute or two. Return the chicken to the wok. Stir in the coconut milk, soy sauce, lime juice, brown sugar substitute and green chili paste to taste; reduce heat to medium-low, then cook gently for 1 or 3 minutes, stirring occasionally. Just before serving, stir in the sesame seed oil. Meanwhile, spoon the hot, cooked brown rice onto a large serving platter, or divide between six individual serving plates or bowls, allowing about 1/2 cup per serving. Top rice with the stir-fry mixture, then sprinkle with sesame seeds (about 1 tablespoon per individual serving). Serve immediately. CONTINUED NEXT PAGE PAGE 35

36 Doug s Coconut Sesame Stir-fry Calories: 284 Fat: 10g Protein: 22g Carbs: 32g Fiber: 4g Sugar: 6g Cholesterol: 44mg Sodium: 445mg Recipe by Fast Track recipe editor, LuAnn Bermeo, based on ideas submitted by member, Doug (DS31466). The photo is not an exact representation of the recipe. PAGE 36

37 Deb s Sun-dried Tomato Chicken with Sautéed Vegetables & Feta Submitted by: dreeps Recipe contributes significant amounts of protein and fibrous carbs. Servings: 6 Serving size: 6 ounces Prep Time: 15 minutes Cook Time: 15 minutes 6 ounces boneless, skinless chicken breasts, cut in bite-size pieces or narrow strips 1/4 cup Kraft Sun-dried Tomato Vinaigrette (divided use) 2 cups diced fresh zucchini (courgette) 1 cup diced white mushrooms 1 cup chopped onions 2/3 cup diced green bell peppers 2 cloves garlic, minced (about 1 teaspoon) 1 cup diced Roma tomatoes (or halved cherry or grape tomatoes) 3 Tablespoons chopped fresh basil Salt, to taste (see Notes) Ground black pepper, to taste 1/3 cup crumbled, reduced-fat feta cheese In a small mixing bowl, combine the diced chicken and 2 tablespoons of the dressing; stir until the chicken is evenly coated, then set aside. Pour the remaining 2 tablespoons of dressing into a large skillet; preheat to medium-high. Add the vegetables; sauté over medium-high heat, stirring frequently, just until the vegetables are tender crisp. Add the chicken; continue sautéing, stirring frequently, for 4 to 5 minutes, or until the chicken is lightly browned. Stir in the tomatoes; continue sautéing until the mixture is boiling, then reduce the heat to medium-low and cook gently, stirring occasionally, for 5 minutes, or until the tomatoes are tender. Just before serving, toss in the basil. Season to taste with salt and pepper, if desired. If desired, transfer the chicken-vegetable mixture to a serving bowl or platter. Sprinkle with feta cheese. Serve hot. Refrigerate leftovers. Calories: 117 Fat: 5g Protein: 10g Carbs: 9g Fiber: 2g Sugar: 5g Cholesterol: 16mg Sodium: 250mg Added salt is not included in the Nutrition Profile. Photo is not an exact representation of the recipe. Recipe by Deb (dreeps), as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 37

38 Eggplant - Turkey Casserole Submitted by: PamK This recipe contains primarily protein and fibrous carbs, with a lesser amount of starchy carbs. Adapted from Weight Watchers. Servings: 8 Serving size: 11.4 ounces Prep Time: 15 minutes Cook Time: minutes No-stick cooking spray 1 1/4 pounds lean ground turkey 1 onion chopped 3 cloves garlic minced 1 large (1 1/2 pounds) eggplant washed, stem end removed and cubed (no need to peel) 1 (28-ounce) can crushed tomatoes 1 green bell pepper deseeded and diced 1 red bell pepper deseeded and diced 3/4 cup Italian-seasoned dry bread crumbs 1 teaspoon dried basil 1/4 cup reduced-fat grated Parmesan cheese Preheat the oven to 350 F. Spray a non-aluminum 13x9 baking dish and a large saucepan with no-stick cooking spray. In the prepared saucepan, sauté the turkey, onion and garlic over medium heat, stirring occasionally, until the turkey is browned, about 5 to 6 minutes. Add the eggplant, tomatoes, peppers, bread crumbs and basil to the sautéed turkey, then continue cooking until the mixture comes to a boil, stirring as needed to prevent sticking. Transfer the mixture to the prepared baking dish as soon as it reaches a boil. Cover the dish with aluminum foil. Bake the casserole until the vegetables are tender, about 45 to 50 minutes. Remove from the oven briefly, remove the foil and sprinkle evenly with cheese. Without replacing the foil, continue baking for 15 minutes, or until the top is lightly browned. Let stand 5 minutes before serving. Calories: 212 Fat: 7g Protein: 20g Carbs: 20g Fiber: 6g Sugar: 7g Cholesterol: 49mg Sodium: 316mg PAGE 38

39 Garlic Chicken with Balsamic Mushrooms Submitted by: Seamhead Recipe provides primarily protein. Adapted from The New American Diet System by Sonja and William Conner. A delicious, easy-to-make entree. -Mike (Seamhead) Servings: 4 Serving size: 10 ounces Prep Time: 15 minutes Cook Time: 20 minutes 4 Boneless, skinless chicken breasts 1 tablespoon olive oil 2 tablespoons whole wheat flour 1/8 teaspoon ground black pepper 6 cloves garlic peeled 3/4 pound fresh mushrooms cleaned, then halved or quartered 3/4 cup low sodium chicken broth 1/4 cup balsamic vinegar 1 bay leaf 1/4 teaspoon dried thyme Wash chicken breasts and pat dry. Select a heavy-bottomed skillet with a lid. Pour oil into skillet and preheat to medium. Meanwhile, in a small bowl, large enough for dipping individual chicken breast halves, stir flour and pepper together. Coat both sides of the chicken breast halves with the flour mixture, then arrange in a single layer in the skillet. Cook chicken for 3 minutes, or until the first sides are nicely browned. While the chicken cooks, prepare the garlic and mushrooms. Turn chicken over, then add garlic and mushrooms. Brown chicken on the second side, stirring mushrooms occasionally. Add chicken broth, balsamic vinegar, thyme and bay leave; reduce heat to low, then cover skillet and cook gently for 10 minutes, moving chicken occasionally to prevent sticking. Lift chicken from the skillet and transfer to a platter. Cover platter to retain heat. Remove and discard garlic cloves and bay leaf; increase heat to medium-high and continue, stirring constantly, until broth thickens to gravy consistency. Spoon gravy and mushrooms over chicken. Serve immediately. Calories: 220 Fat: 6g Protein: 32g Carbs: 10g Fiber: 1g Sugar: 4g Cholesterol: 68mg Sodium: 99mg PAGE 39

40 Grilled Spicy Chicken and Vegetable Kebabs Submitted by: Classic Recipe contains primarily protein and fibrous carbs. Adapted from Oxygen magazine, October, I have tried this and it was awesome. -Marcy (Classic) Note that the vegetables and chicken must be marinated overnight before the kebabs are assembled and grilled. Servings: 4 Serving size: 10 ounces Prep Time: See Directions Cook Time: 12 minutes Vegetables and Marinade: 2 cups whole button mushrooms well-cleaned 2 medium zucchini cut into 1/2-inch thick slices 1 large red bell pepper deseeded and cut into bite size pieces 2 tablespoons lemon juice 1 tablespoon olive oil Salt to taste Ground pepper to taste Chicken and Marinade: 1/2 cup plain (unsweetened) low-fat or no-fat yogurt 2 tablespoons lemon juice 1 teaspoon fresh ginger grated (measured after grating) 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cumin 1/2 teaspoon ground turmeric Hot cooked brown rice (optional) The day before serving: Combine the vegetables in a large zip lock bag. In a small bowl, stir together the lemon juice, oil, and salt and pepper, if using; seal bag, then shake the bag until the vegetables are well coated. Refrigerate overnight. In a second zip lock bag, combine the yogurt, lemon juice, ginger and spices, then seal the bag and squeeze gently until the marinade is well mixed. Reopen bag to add the chicken, then reseal and shake the bag until the chicken is well coated. Refrigerate overnight. The next day, about twenty minutes before serving: Preheat the grill. Drain marinade from the chicken. Make the kebabs by threading vegetables and chicken onto skewers. Place completed kebabs on a plate. Grill the kebabs for 10 minutes to 12 minutes, or until the chicken is cooked through. If desired, serve with hot cooked brown rice. Refrigerate any leftovers up to 3 days. Calories: 219 Fat: 6g Protein: 31g Carbs: 11g Fiber: 3g Sugar: 5g Cholesterol: 68mg Sodium: 110mg PAGE 40

41 Isis s Chicken Marsala with Caramelized Onions Submitted by: i78 This recipe contains primarily protein. Servings: 4 Serving size: 6 ounce Prep Time: 10 minutes Cook Time: 35 minutes 2 tablespoons olive oil (divided use) 2 onions thinly sliced 2 boneless, skinless chicken breast halves 3 ounces prosciutto very thinly sliced (4 slices) 1 tablespoon cornstarch (cornflour) 2 cups (473 ml) low-sodium chicken broth 1/2 cup marsala wine Fresh herb springs for garnish (optional) rather than returning it to the skillet to serve, the chicken can be placed directly into the serving dish at this time). In a small bowl, whisk the cornstarch, chicken broth and wine together until the cornstarch is dissolved, then pour into the skillet. Add the browned onions. Bring sauce to a boil over high heat, stirring constantly, then reduce the heat to medium and cook, stirring frequently, for 5 minutes, or until thickened and reduced. Either return the cooked chicken to the skillet and serve directly from the skillet, or place the chicken in a serving dish and top with the hot sauce. Serve immediately, garnished with fresh herb sprigs, if desired. Calories: 233 Fat: 9g Protein: 20g Carbs: 8g Fiber: 1g Sugar: 3g Cholesterol: 49mg Sodium: 616mg In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Add sliced onions and cook for 10 minutes, stirring frequently, or until golden brown. Remove onions from the skillet temporarily, and set aside. Slice chicken breasts in half horizontally, forming 4 thin fillets. Wrap a prosciutto slice around each fillet. Heat the remaining tablespoon of oil in the skillet. Arrange the wrapped fillets in a single layer, pressing each firmly against the skillet with a spatula. Cook for 3 to 4 minutes on each side, or until cooked through. Remove the cooked chicken from the skillet, temporarily, and set aside. (If you will be presenting the finished chicken and sauce in a serving dish Isis says she likes to serve this special dish with mashed potatoes (see the Nutrition Page for Fast Track-friendly Mashed Potatoes ) and steamed vegetables. PAGE 41

42 Janine s Chicken and Sweet Potato Sauté with Peanut Sauce Submitted by: Imanifestfitness Recipe contributes protein and starchy carbs, with a lesser amount of fibrous carbs. If you love the taste of peanut butter this dish is sure to turn heads! Delicious served with steamed brown rice. -Janine (Imanifestfitness) Servings: 6 Serving size: 9-10 ounces Prep Time: minutes Cook Time: 30 minutes 2 (5-inch) sweet potatoes peeled, then cut into 1/2-inch cubes 4 (3 to 3.5-ounce) skinless, boneless chicken breast halves 2 cups fat-free vegetable or chicken broth (or 2 cups water + 1 bouillon cube) 2 bell peppers (red and/or green), seeded, then cut into 1/2-inch cubes 1 medium sweet onion, halved lengthwise from root to stem end, then cut into 1/2-inch wedges 1/4 cup smooth or crunchy natural peanut butter 2 teaspoons (or to taste) curry powder 1 teaspoon (or to taste) chili powder 1/2 teaspoon ground cumin 2 cups baby spinach leaves, rinsed, then patted dry Place the peeled, cubed sweet potatoes in a medium saucepan; add just enough water to cover the potatoes. Bring to a boil over high heat; cover saucepan, then reduce the heat to medium low and cook for 10 to 15 minutes, or until the potatoes are almost tender. Meanwhile, place the chicken breast halves in a second saucepan or skillet. Add the broth; bring to a boil over high heat, then reduce the heat to medium and cook gently for 8 to 10 minutes, or until the chicken is cooked through. Transfer the chicken to a plate or clean cutting board, leaving the broth in the pan. When the chicken is cool enough to handle, slice into thin strips. Drain the sweet potatoes, discarding the cooking liquid. Add the potatoes, cubed bell peppers and onions to the broth in the skillet; bring to a boil over high heat, then reduce the heat to medium-low and cook gently until the vegetables are very soft. Pour about 1/2 cup of the remaining broth into a small bowl. Whisk the peanut butter, curry powder, chili powder and cumin into the broth in the bowl until smooth, then gently stir the peanut butter mixture back into the vegetables and chicken until combined. Increase the heat just until the broth returns to a boil. Sprinkle the spinach leaves over the vegetables and chicken; cover skillet, reduce the heat to medium-low and cook gently for 4 or 5 minutes, or just until the spinach is wilted, but still bright green. Carefully stir the spinach into the mixture. Serve hot, or cover and refrigerate. Calories: 185 Fat: 6g Protein: 18g Carbs: 16g Fiber: 4g Sugar: 5g Cholesterol: 33mg Sodium: 82mg The Nutrition Profile does not include added salt. Recipe by Janine (Imanifestfitness), as edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 42

43 JoNell s Salsa Turkey Submitted by: wtbyerdoc Recipe contributes primarily protein, with a lesser amount of fibrous carbs. This well-seasoned turkey mixture can be made in minutes and has many uses: burritos, made with whole grain tortillas and lots of veggies; spooned over a green salad (dont forget the cilantro and onions!) or cooked eggs, or even served as a main dish, with veggies. The salsa makes the turkey moist and flavorful without any added fat! -JoNell (wtbyerdoc) Servings: 8 Serving size: 4 ounces Prep Time: 5-7 minutes Cook Time: 10 minutes 16 ounces extra lean ground turkey (or chicken), thawed in the refrigerator if frozen 1 (16-ounce) bottle red or green salsa (low or no sugar) Additional Seasonings (optional): 1 Tablespoon chili powder (or to taste) 1 1/2 teaspoons ground cumin 1/2 teaspoon garlic powder Spray a medium-large, non-stick skillet with no-stick cooking spray. Preheat over medium heat. Meanwhile, turn the thawed turkey onto a plate and blot out any excess moisture with paper towel. Crumble the ground turkey into the skillet; allow to brown on the first side, without stirring, then use a spatula to turn the turkey and brown on the second side. Meanwhile, in a small bowl, stir together the salsa and seasonings. (If not adding any seasonings, the salsa may be poured directly from the bottle into the skillet). Gently fold the salsa into the browned turkey; heat until the mixture comes to a boil, then reduce the heat to low and cook gently for 5 minutes, stirring occasionally. Serve hot; or cover and refrigerate. Calories: 103 Fat: 4g Protein: 13g Carbs: 4g Fiber: 1g Sugar: 2g Cholesterol: 37mg Sodium: 434mg May be storied in the refrigerator for up to 4 days, though I predict it will be gone before then! Recipe by Jo-Nell, as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 43

44 Judy s Chicken Parmesan Submitted by: JudyC Recipe provides primarily protein, with lesser amounts of starchy carbs. Original recipe by Fast Track member, JudyC, based on a recipe by Dr. Oz. Delicious! - JudyC Servings: 2 Serving size: 1 chicken breast half Prep Time: minutes Cook Time: minutes 2 (3-ounce) boneless, skinless chicken breast halves 1/3 cup reduced-fat buttermilk No-stick olive oil cooking spray (or olive oil from a mister bottle) 1 ounce fat-free seasoned croutons (about 1/2 cup) 1/4 cup marinara sauce 1 ounce part-skim Mozzarella cheese shredded (about 1/4 cup) 2 teaspoons grated reduced-fat Parmesan cheese Place the chicken breast halves between two sheets of heavy-duty plastic wrap, then, using a mallet, pound to an even 1/2-inch thickness. Transfer the chicken to a ziplock-type bag. Pour the buttermilk into the bag, then seal and refrigerate for 6 hours (or as long as overnight), turning once or twice. When ready to prepare the chicken, preheat the oven to 450 degrees. Lightly spray or mist a shallow baking pan with olive oil spray; set aside. Place the croutons in a heavy-duty plastic bag, then using a rolling pin or mallet, crush into fine crumbs. Transfer the crumbs to a plate or shallow, flat-bottomed bowl. Remove one chicken breast half from the bag, allowing any excess buttermilk to drip off. Coat both sides with the crumbs, then place in the prepared baking pan. Repeat with the second breast half, placing it beside the first breast half. Lightly spray or mist the surface of the chicken with olive oil spray. Bake the chicken for 5 minutes. Using a meat fork or spatula, carefully flip the breast halves over. Lightly spray or mist the second sides with olive oil spray. Return the chicken to the oven and bake for another 5 minutes, or until the coating is crisp and the chicken is no longer pink. Briefly remove the chicken from the oven and spoon about 2 tablespoons of marinara sauce over each breast half, spreading slightly with the back of the spoon. Sprinkle each with about 2 tablespoons of Mozzarella cheese and 1 teaspoon of Parmesan cheese. Return the chicken to the oven for about 2 minutes, or until the sauce is hot and the cheeses are melted. Serve hot. Calories: 249 Fat: 7g Protein: 28g Carbs: 17g Fiber: 0g Sugar: 5g Cholesterol: 64mg Sodium: 544mg Photo is not an exact representation; the Nutrition Profile consists of a single chicken breast half and does not include the whole grain pasta. PAGE 44

45 Kate s Chicken (or Fish) and Vegetable Dinner Packets Submitted by: crukat Recipe contributes protein, fibrous and starchy carbs. A quick, easy, Fast Track-friendly one-dish meal that is something the whole family can enjoy. -Kate (crucat) Servings: 2 Serving size: 12 ounces Prep Time: minutes Cook Time: minutes 7 ounces boneless skinless chicken or salmon (or preferred fish) fillet 1 cup fresh or frozen broccoli florets 1 cup carrots well-scrubbed, then sliced (measured after slicing) 1 cup red bell pepper seeded, then cut into strips (measured after cutting) 1 cup white mushrooms cleaned, then sliced (measured after slicing) 1 cup zucchini (courgette) and/or yellow summer squash rinsed, then sliced (measured after slicing) 2 tablespoons lemon juice To taste salt-free seasoning blend Preheat the oven to 425 degrees Fahrenheit. Tear off two 24-inch long sheets of aluminum foil (see Notes) and set aside with a large baking sheet. To prepare the packets: Mound half of the prepared vegetables in the center of each foil sheet Top the vegetables with half of the chicken (or fish) Drizzle each mound with 1 tablespoon of lemon -Season to taste with salt-free seasoning To seal each packet: Bring the two LONG edges of the foil together at the top, enclosing the vegetables and meat; fold over twice, then press down gently Fold each opposite ends over twice, then tuck the folded ends under, creating an airtight packet Arrange the sealed packets on the baking sheet. Bake in the preheated oven for 25 minutes, or until the vegetables and meat are done. Packets may be served immediately (open carefully; the steam inside will be HOT!), or refrigerated until later. Calories: 177 Fat: 2g Protein: 27g Carbs: 14g Fiber: 4g Sugar: 7g Cholesterol: 58mg Sodium: 126mg In lieu of aluminum foil, you may substitute parchment paper. Experiment with a variety of meats, vegetables and seasonings, such as Cajun spices with chicken or dill with fish. -Kate (crucat) The Nutrition Profile was calculated based on chicken and the vegetables listed above. PAGE 45

46 Kate s Chicken Stir-fry Submitted by: crukat Recipe contributes protein and fibrous carbs. Feel free to vary vegetables combined in stir-fry; recipe is a perfect way to use odds and ends from your refrigerator drawer! -Kate Servings: 4 Serving size: 14.5 ounces Prep Time: 10 minutes Cook Time: 15 minutes Place wok (or large skillet) over high heat, then add oil and brush or swirl over bottom and halfway up sides. Add chicken strips to heated wok, then shake wok gently, while stirring, to keep chicken in motion as it cooks for 3 to 5 minutes, or until no longer pink. Transfer chicken to a side dish. Add the vegetables, garlic and ginger to the wok, then cook for 3 to 5 minutes, stirring frequently, until the vegetables are tender-crisp. Meanwhile, in a small bowl, whisk together the lemon juice, reduced-sodium soy sauce, water, sesame seed oil (if using), and cornstarch until the cornstarch is dissolved. Stir the chicken into the sautéed vegetables, then add the sauce and cook, stirring constantly, until the sauce bubbles and thickens. Serve immediately. 1 tablespoon olive or grapeseed oil 4 skinless, boneless chicken breast halves (about 1 pound) sliced into 1/4-inch strips 2 bell peppers (assorted colors) seeded and diced or cut in thin strips 2 cups whole green beans (or sugar or snow peas) ends removed (may be halved diagonally) 2 carrots well scrubbed, then thinly sliced diagonally 2 ribs celery thinly sliced diagonally 1 onion cut in 1/4-inch wedges 2 cloves garlic minced (about 1 teaspoon) 1-inch piece (or to taste) fresh ginger root peeled and minced (begin with 1 tablespoon) Sauce: 3 tablespoons lemon juice (juice of 1 lemon) 2 tablespoons reduced-sodium soy sauce 2 tablespoons water 1/2 teaspoon toasted sesame seed oil (for flavor; optional) 2 teaspoons cornstarch Calories: 248 Fat: 5g Protein: 30g Carbs: 22g Fiber: 6g Sugar: 8g Cholesterol: 66mg Sodium: 435mg If meal plan allows starchy carbs, stir-fry may be served with brown rice or whole wheat couscous. PAGE 46

47 Kate s Finger-lickin Tasty Turkey Strips Submitted by: crukat Recipe contributes primarily protein. Miss chicken fingers but not all the fat and grease? Try my finger-licking tasty turkey strips. They re a perfect mid-meal protein source! -Kate Arrange coated strip on the baking sheet, allowing enough space between strips for even browning Repeat with remaining strips Bake strips in the preheated oven for 10 minutes. Remove pan briefly from the oven to turn strips, then bake for 5 more minutes or until strips are browned and crispy. Serve hot. Servings: 4 Serving size: 1/4 pound of chicken Prep Time: 10 minutes Cook Time: 15 minutes 1/2 cup all bran flakes finely crushed (measured after crushing) To taste seasonings (optional; see Notes) 1/2 cup egg whites 1 pound lean boneless, skinless turkey breasts cut in 1/2-inch strips Preheat oven to 450 degrees. Spray a large baking sheet with no-stick cooking spray or line with a no-stick silicone baking mat. Place crushed bran flakes in a pie plate or similar container. If desired, stir in seasonings to taste (see Notes). In a medium bowl, whisk egg whites until smooth. Add turkey strips, then turn gently until the strips are well-coated with egg whites. Working one strip at a time: Use small tongs or two forks to transfer an egg-white coated turkey strip to the crushed cereal crumbs Turn strip until all sides are well-coated with crumbs Calories: 164 Fat: 1g Protein: 32g Carbs: 6g Fiber: 1g Sugar: 2g Cholesterol: 70mg Sodium: 161mg Bran flakes may be seasoned to taste with Cajun or seafood seasoning, paprika, dill etc; just avoid calorie-loaded dipping sauces! -Kate PAGE 47

48 Kristalene s Baked Turkey Parmesan Meatballs Submitted by: Kristalene7 Recipe contributes primarily protein. Servings: 6 Serving size: 4 small meatballs Prep Time:5 minutes Cook Time: 25 minutes 1 pound lean ground turkey 1/2 cup reduced-fat grated Parmesan cheese 1/4 cup liquid egg substitute (such as Egg Beaters) 2 tablespoon fresh parsley minced (measured after mincing) 1 teaspoon dried Italian herb blend (or an equal mix of dried oregano and basil) 1/2 teaspoon garlic powder 1/4 teaspoon salt Dash ground black pepper Preheat oven to 375 degrees. Cover a large baking sheet with aluminum foil; set aside. In a mixing bowl, stir all the ingredients together until well mixed. Shape into 24 small meatballs, about 3/4 ounce each. Place meatballs on the prepared baking sheet. Bake meatballs for 20 to 25 minutes, or until browned and cooked through. (If making larger balls, bake longer). Serve hot, topped with favorite sauce, if desired. Calories: 146 Fat: 7g Protein: 20g Carbs: 0g Fiber: 0g Sugar: 0g Cholesterol: 57mg Sodium: 304mg PAGE 48

49 Kygal s Chicken and Pepper Roll-ups Submitted by: kygal Recipe contributes protein, and starchy and fibrous carbs. These roll-ups are fast, easy and taste great! -Kygal Servings: 3 Serving size: 2 roll-ups Prep Time:5 minutes Cook Time:10 minutes 1 tablespoon olive oil 3 medium bell peppers of assorted colors (green, red, yellow) seeded, then cut into thin strips 1 small red onion halved from top to bottom, then cut into 1/4-inch wedges 1/2 pound frozen grilled chicken breast strips 1 1/2 teaspoon Mrs. Dash Southwest Chipotle Seasoning Blend (or preferred no-salt blend) 6 (7-inch) low carb/high fiber tortillas (such as La Tortilla Factory) 1/2 cup fat free sour cream In a large skillet, preheat the oil to medium-high. Add the peppers and onions; sauté just until slightly tender, about 2 to 3 minutes. Stir in the frozen chicken strips and salt-free seasoning until well mixed; cover, then continue sautéing until the chicken is heated and the vegetables are tender-crisp, about 3 to 4 more minutes. Meanwhile, if desired, the tortillas may be warmed in the microwave or on a griddle, following package directions. To assemble the roll-ups, divide the filling mixture into six equal portions. Spoon each portion onto a warmed tortilla, fold or roll tortilla around the filling, then place on one of three individual plate, allowing two roll-ups per serving. Top each roll-up with about 1 tablespoon of fat free sour cream. Serve immediately. Calories: 279 Fat: 10g Protein: 29g Carbs: 35g Fiber: 15g Sugar: 4g Cholesterol: 35mg Sodium: 834mg Note that even with the use of salt-free seasoning, these roll-ups are quite high in sodium. The sodium can be greatly reduced by dividing the filling into THREE (rather than six) portions, then wrapping each portion into a single tortilla, creating three over-stuffed, but much less salty roll-ups. If necessary, the sodium can be further reduced by grilling your own unseasoned, boneless, skinless chicken breast strips, rather than using already prepared and seasoned frozen strips, which also contain a significant amount of sodium. Recipe by Fast Track member, Kygal, edited by LuAnn Bermeo. PAGE 49

50 Layered Party Dip with Salsa Chicken and Refried Beans Submitted by: TrainerPam This recipe contains primarily protein. If dip is eaten with baked chips, it will also count as a starchy carb. (See caveat under Comments/Reviews). Created by Fast Track trainer, Pam Roth. This healthier version of a party favorite goes together very quickly, however, please note that it requires PRIOR PREPARATION of another great (and easy!) Fast Track recipe, Shredded Salsa Chicken, which takes about 6 hours in a slow cooker. To find the recipe, search by recipe title on Fast Track s Nutrition page. Servings: 20 Serving size: 1/2 cup Prep Time: 15 minutes Cook Time: 6 hours 1 (30-ounce) can fat free refried beans (or two 15-ounce cans) 1 recipe Shredded Salsa Chicken (see Introduction) 1 (16-ounce) container reduced fat or fat free sour cream (or fat free Greek yogurt) 1/4 cup tomato-based salsa 7 or 8 ounces reduced fat or fat free Cheddar or Mexican blend cheese shredded (about 2 cups) 1 or 2 small tomatoes (or 1 large tomato) chopped 1 (2.25-ounce) can sliced black olives drained 1/4 cup green onions sliced (optional) Baked tortilla chips (optional) If necessary, prepare Shredded Salsa Chicken in a crock pot, following recipe directions. (This must be done at least 6 hours ahead)! In a 13x9-inch glass baking dish or other similarly-sized 2 1/2 to 3-quart shallow container, evenly spread a layer of refried beans, followed by a layer of the prepared Shredded Salsa Chicken. In a small bowl, stir together the fat free sour cream (or Greek yogurt) and salsa until well mixed. Drop mixture by spoonfuls over the chicken layer, then spread carefully, taking care to retain the layered effect. Sprinkle the shredded cheese evenly over the sour cream/salsa mixture, then garnish with final layers of tomatoes, olives, and green onions, if using. Serve immediately with baked tortilla chips. Calories: 91 Fat: 2g Protein: 10g Carbs: 9g Fiber: 2g Sugar: 0g Cholesterol: 17mg Sodium: 416mg Dip may be prepared ahead, then covered and stored in the refrigerator. Refrigerate leftovers. Note that the optional baked tortilla chips are not included in the Nutrition Data; also, the data was compiled using reduced fat sour cream and cheese. To further reduce the fat, select fat free varieties. One further caveat, the Recipe Editor observes that whoever set up the photo was apparently not on Fast Track (we select from stock photos); this is definitely TOO many chips for a single serving, even if they ARE baked! :) PAGE 50

51 Lean Chicken Strips Submitted by: nkeney This recipe contains primarily protein. Adapted from Oxygen magazine, September, Servings: 2 Serving size: 1 chicken breast Prep Time: 25 minutes Cook Time: 20 minutes No-stick cooking spray 2 skinless chicken breasts raw 1/2 cup regular, quick-cooking or unflavored instant oats uncooked 1/4 cup sliced or slivered raw almonds 1 tablespoon Italian seasoning Sea salt (or iodized salt) to taste Black, white or red ground pepper to taste Preheat oven to 350 degrees. Coat a baking sheet with no-stick cooking spray; set aside. Cut chicken into strips; set aside. In a blender, combine oats, almonds and seasonings, cover, then pulse on and off until fine crumbs are formed. Pour mixture into a zip lock-type bag; set aside. Place egg whites in a small bowl and whisk until smooth. To coat strips, dip first into egg whites, then transfer to zip lock-type bag and shake gently until strips are well coated. Arrange coated strips on the prepared baking sheet. Bake for 20 minutes, or until strips are browned and crispy. Serve immediately. Calories: 270 Fat: 8g Protein: 40g Carbs: 11g Fiber: 3g Sugar: 1g Cholesterol: 80mg Sodium: 140mg PAGE 51

52 Lemon-roasted Chicken Submitted by: Classic This recipe contains primarily protein. Recipe adapted from the book Eat Great, Lose Weight by Suzanne Somers. Servings: 6 Serving size: 8 ounces Prep Time: 15 minutes Cook Time: 1 hour 6 boneless, skinless chicken breast halves 6 lemons juiced (about 3/4 cup) 3 tablespoons fresh rosemary leaves (or 1 tablespoon dried rosemary leaves) to taste 10 cloves garlic minced 1 teaspoon salt or to taste 1/2 teaspoon ground black pepper or to taste 1/2 teaspoon red pepper flakes or to taste Preheat oven to 400 degrees. Arrange the chicken breasts and onions in a roasting pan, then drizzle the lemon juice over the chicken. In a small bowl, stir together the rosemary, garlic, salt, black pepper and red pepper flakes, then rub the mixture into the chicken breasts. Place the pan in the upper third of the oven, roast for 30 minutes, use a long fork to quickly turn the chicken breasts over, then roast for another 30 minutes, or until the chicken is done. To serve, spoon the juices over the roasted chicken and onions. Calories: 294 Fat: 14g Protein: 31g Carbs: 12g Fiber: 2g Sugar: 3g Cholesterol: 93mg Sodium: 483mg Marcy (Classic) serves this dish, in which she substituted skinless, boneless chicken breast halves for chicken legs, with brown rice and green beans. PAGE 52

53 Liliana s Chicken, Quinoa and Vegetable Casserole Submitted by: ldistabile Recipe contributes protein, starchy and fibrous carbs. If desired, this healthy and delicious casserole may be divided into six equal portions, refrigerated in airtight containers, then heated as needed through the week. -Liliana (ldistabile) Servings: 6 Serving size: 12 ounces Prep Time: minutes Cook Time: 45 minutes 18 ounces boneless, skinless chicken breasts or breast halves 3 large onions (divided use) 1 quartered, 2 chopped 2 ribs celery cut in 2-inch lengths 2 cloves garlic crushed or minced 3 1/2 cups water 1 cup uncooked quinoa well-rinsed 2 cups reserved chicken broth 1/2 teaspoon salt 4 colorful bell peppers seeded and cut in 1/2-inch dice or narrow strips 2 cups frozen artichoke hearts (or canned, drained hearts) 1 cup reserved chicken broth 2 teaspoons ground cumin 2 teaspoons sweet or hot paprika To taste ground black pepper 2 tablespoons flat parsley (persil) chopped (measured after chopping) Remove any visible fat from the chicken breasts, then rinse. Place the chicken, ONE quartered onion, celery and garlic in a large saucepan, add at least 3 1/2 cups water (or enough to completely cover the chicken and vegetables); bring to a boil over high heat, then reduce heat to medium-low, cover and cook gently for about 25 minutes, or until the chicken is completely done. Lift the chicken from the broth and place on a plate, then using two forks, shred the chicken into irregular pieces. Drain and reserve the broth, discarding the vegetables (or saving for another use). In a medium saucepan, combine 2 cups of the reserved chicken broth, the well-rinsed quinoa and salt; bring to a boil over high heat, then reduce heat to medium-low, cover, and cook gently for 12 to 15 minutes, or until the quinoa is transparent and the curly germ separates from the body of the seed. While the quinoa is cooking, in the same large saucepan in which the chicken and broth were cooked, combine the prepared bell peppers, TWO chopped onions, artichokes, and one cup of the reserved chicken broth; bring to a boil over medium-high heat and cook, stirring occasionally, for about 5 minutes, or until the vegetables are tender-crisp. Add the shredded chicken, cumin, paprika and black pepper to taste; return to a boil over high heat, then reduce heat to medium-low and continue cooking gently until most of the liquid has evaporated. When the quinoa is done, remove the saucepan from the stove; allow the quinoa to stand for about 3 minutes, then fluff with a fork. Gently fold the fluffed quinoa and chopped parsley into the chicken and vegetables until well mixed. Serve immediately, or refrigerate in airtight container(s) to heat later. Calories: 283 Fat: 4g Protein: 28g Carbs: 35g Fiber: 10g Sugar: 5g Cholesterol: 49mg Sodium: 314mg Photo may not be an exact representation of the prepared dish. PAGE 53

54 Maple-Orange Glazed Chicken Breasts Submitted by: loveachallenge This recipe contains protein and simple carbs. Adapted from The Chopping Block, Chicago, Illinois. Loveachallenge has substituted sugar-free mapleflavored syrup for real maple syrup used at The Chopping Block, which significantly reduces the sugar content. (See Notes). Servings: 4 Serving size: 3-4 oz. chicken Prep Time: n/a Cook Time: n/a 1 pound skinless chicken breasts (4 halves) 2 cups sugar-free maple-flavored syrup 1 1/4 cups fresh orange juice (about 5 oranges) To taste salt To taste ground black pepper In a bowl large enough to accommodate the chicken breasts, combine the syrup and orange juice. Add the chicken breasts and marinate in the refrigerator for 1/2 hour. Preheat the oven to 375. Spray a non-aluminum baking dish large enough to accommodate the chicken breasts with no-stick cooking spray (or brush dish lightly with olive oil). Transfer the chicken and marinade to the prepared dish. Sprinkle chicken with salt and pepper to taste. Bake for 20 minutes, or until the chicken is done, basting occasionally. Calories: 230 Fat: 2g Protein: 27g Carbs: 32g Fiber: 0g Sugar: 31g Cholesterol: 66mg Sodium: 274mg The Nutrition Profile does not include added salt. The sugar content shown in the Nutrition Profile includes the basting sauce. If the glazed chicken is eaten without any of the sauce, the amount of simple carbs will be somewhat lower. PAGE 54

55 Marinated Chicken Kebabs with Mangoes Submitted by: SaraJ5 Recipe contributes primarily protein, with lesser amounts of simple and fibrous carbs. The directions suggest grilling the kebabs; however, they can also be broiled in the oven. For serving suggestions, see Notes. Servings: 6 Serving size: 8 ounces Prep Time: minutes Cook Time: minutes 6 (3.5 ounces each) boneless, skinless chicken breast halves Marinade: 1/4 cup lime juice 2 Tablespoons olive oil 3 cloves garlic, crushed 2 teaspoons chili powder 1/2 teaspoon salt 1/4 teaspoon cayenne (red) pepper (optional) 1 to 2 (see Notes) ripe mango(es) pitted, scored into bite-size cubes, the sliced from the skin (see Notes) 1 large red or green bell pepper cut into bite-size pieces 1 large red onion seeded, then cut into bite-size pieces No-stick cooking spray 1 teaspoon honey Place the cubed chicken in a large ziplock-type bag; set aside briefly, leaving the bag open. In a small liquid measuring cup, whisk together the marinade ingredients. Pour half of the marinade over the chicken, setting the remaining marinade aside; seal the bag completely, then marinate for 20 minutes. Meanwhile, spray the grill rack with no-stick cooking spray. Preheat the grill to medium-high. Also, prepare the mango, bell pepper and onion, placing each in a small separate bowl. Set out six skewers. Whisk the honey into the remaining marinade mixture. Thread the marinated chicken cubes onto the skewers, alternating the chicken with chunks of mango, bell pepper and onions. Brush the kebabs with marinade. Grill the kebabs for 12 to 15 minutes, or until the chicken is done, turning every 2 to 3 minutes for even browning. Serve hot, or refrigerate in an airtight container. Calories: 203 Fat: 7g Protein: 22g Carbs: 12g Fiber: 2g Sugar: 7g Cholesterol: 64mg Sodium: 326mg CONTINUED NEXT PAGE PAGE 55

56 Mediterranean Chicken with Quinoa and Green Beans Submitted by: CC615 Recipe contributes primarily protein, with a lesser, but significant amount of starchy and fibrous carbs. Note that the recipe ingredient includes COOKED quinoa and GRILLED boneless, skinless chicken. If these are not ready, begin cooking the quinoa*, following package directions and grill the chicken before proceeding with the recipe. Drizzle 1 teaspoon of the olive oil into a medium skillet. Rinse the green beans. Trim the ends, placing the prepared beans in the skillet; cover the skillet, then sauté over mediumhigh heat until fork tender, stirring occasionally. In a separate, larger skillet, drizzle the remaining teaspoon of olive oil, then preheat to medium-high heat. Sauté the garlic for about 2 minutes, stirring occasionally. Add the halved tomatoes; continue sautéing for about 2 to 3 minutes, or until the skins wrinkle, stirring occasionally. Stir in the chicken, olives, basil and oregano; heat together for 1 minute. Gently fold in the cooked quinoa; cook, stirring occasionally until the well-heated. Transfer the chicken-quinoa mixture and green beans to a serving platter, arranging artfully. (If preferred, the green beans may be served in a separate bowl). Alternatively, the one-sixth each of the chicken-quinoa mixture and green beans may be served on individual plates. Servings: 6 Serving size: 10 ounces Prep Time: 15 minutes Cook Time: 10 minutes 2 teaspoons olive oil (divided use) 1 pound fresh green beans 2 cloves garlic, minced 2 cups cherry or grape tomatoes, rinsed, then halved 12 ounces grilled or roasted boneless, skinless chicken breast halves, cubed in bite-size pieces 3/4 cup pitted ripe (black) olives 1/4 cup loosely packed fresh basil leaves, rinsed and patted dry, then cut in thin ribbons or chopped 1/4 cup loosely packed fresh oregano, rinsed, then chopped 2 Tablespoons capers 3 cups cooked quinoa Calories: 278 Fat: 7g Protein: 24g Carbs: 30g Fiber: 7g Sugar: 3g Cholesterol: 48mg Sodium: 291mg Before cooking quinoa, make sure it has been well rinsed or the bitterness of the naturally occurring protective coating on the seeds may spoil the dish. To remove this coating, place the tiny seeds in a fine-mesh strainer; hold the strainer under warm running water with one hand, while stirring/rubbing the seeds between the fingers of your other hand until the rinse water is clear. (To determine when the water is clear, I place a clear glass mixing bowl under the strainer and allowing the rinse water to run into the bowl, rather than down the sink and emptying the rinse water as the bowl fills, until the water collecting in the bowl is completely clear). Recipe adapted by LuAnn Bermeo, Fast Track recipe editor, from Photo is not an exact representation of the recipe. PAGE 56

57 Mediterranean Chicken, Vegetable and Bean Soup Submitted by: CStephen Recipe contributes primarily protein, with a significant amount of fibrous carbs and small amount of starchy carbs. Servings: 12 Serving size: 10 ounces Prep Time: minutes Cook Time: minutes 2 teaspoons extra virgin olive oil 2 carrots, well-scrubbed, then chopped or sliced 2 ribs celery, well-scrubbed, then chopped or sliced 1 large onion, chopped 4 cloves garlic, minced 6 cups reduced-sodium chicken broth 1 pound cooked boneless, skinless chicken breast meat, chopped 2 cups thinly sliced zucchini 1 (15-ounce) can cannellini (white kidney) beans (or preferred variety), un-drained 1 (15-ounce) can Italian-seasoned or regular diced tomatoes 2 ounces small whole grain pasta, uncooked 1/4 cup chopped fresh basil 1 teaspoon dried oregano To taste salt (optional) To taste black pepper (optional) In a large stockpot, heat the olive oil over medium-high heat; stir in the carrots, celery, onions and garlic, then sauté until the vegetables are just beginning to turn golden, stirring frequently. Stir in the broth, chicken, zucchini, beans and tomatoes; increase the heat to high and bring the mixture to a boil. Stir in the pasta, basil and oregano; reduce the heat to medium, then continue cooking the soup gently for 10 to 15 minutes, or until the pasta is done. Adjust the seasonings to taste, adding salt and pepper, if desired. Serve soup hot, or cover and refrigerate. Calories: 259 Fat: 5g Protein: 24g Carbs: 31g Fiber: 7g Sugar: 3g Cholesterol: 32mg Sodium: 137mg The Nutrition Profile does not included added salt. Recipe by LuAnn Bermeo, loosely based on a recipe from the Get Lean program. PAGE 57

58 New Orleans Pasta Gone Lean(er) Submitted by: Trueblade This recipe contains primarily protein and starchy carbs. Reduced fat version, adapted from Emeril Lagasse. Servings: 6 Serving size: 8 ounces Prep Time:n/a Cook Time: n/a 8 ounces whole grain fettuccine (such as Hodgson Mill) 2 1/2 teaspoons Emeril s Essence seasoning blend (or see Notes) 4 ounces skinless chicken breast thinly sliced (about 1/2 cup) 1 1/2 cups lowfat milk 3 tablespoons cornstarch 1 1/2 teaspoons flour 1 teaspoon olive oil 2 ounces reduced-fat turkey sausage 1/2 pound peeled and deveined medium shrimp 2 whole green onions chopped (about 1/4 cup) 6 cloves garlic minced (about 1 tablespoon) 1/4 teaspoon hot pepper sauce (such as Tabasco) or to taste 1/4 teaspoon Worcestershire sauce 3/4 cup reduced-fat Parmesan cheese shredded (measured after shredding) If necessary, prepare the Emeril seasoning blend (see Note). Place the chicken and 1 teaspoon of the seasoning blend in a bowl or sealed ziplock-type bag and stir or shake gently until the chicken is well coated. Set aside. Bring a large pot of water to a rolling boil over high heat. Meanwhile, begin making the sauce. When the water is boiling vigorously, add the pasta and cook according to package directions. Drain well before adding to the sauce. To make the sauce: In a small bowl, whisk together the lowfat milk cornstarch, and flour; set aside. Heat oil in a large skillet over medium-high heat, brushing to cover the surface if necessary. Add the seasoned chicken and cook for about 1 minute, shaking the skillet occasionally. Add the sausage and cook for another minute, continuing to shake the skillet occasionally. Add the shrimp and the remaining seasoning blend and cook for 1 more minute, stirring occasionally. Stir the milk mixture again to make sure it is well mixed, then add the milk mixture, green onions and garlic to the skillet and cook for 2 minutes. Stir in the Worcestershire, hot pepper sauce and 1/4 cup of the Parmesan cheese and simmer over medium-low heat for 3 minutes. Gently fold the drained fettuccine into the sauce and continue cooking, just until heated through. To serve, spoon about 1 1/4 cups of the mixture into individual pasta bowls and sprinkle each serving with about 1 tablespoon of the remaining Parmesan cheese. Calories: 296 Fat: 7g Protein: 25g Carbs: 38g Fiber: 4g Sugar: 4g Cholesterol: 87mg Sodium: 584mg Emeril s original recipe used full fat ingredients, including heavy cream! The RE editor has developed a much lower-fat version that replaces the heavy cream with lowfat milk, thickened with cornstarch and flour. If you do not have Emeril s Essence, prepare a homemade version by combining: 1/2 teaspoon EACH salt, sweet paprika and garlic powder 1/4 teaspoon EACH onion powder, black and cayenne (red) pepper, oregano and thyme PAGE 58

59 Patty s Chicken Satay Stir-fry Submitted by: Pattyk Recipe contributes primarily protein, with a lesser amount of fibrous carbs. This Thai-inspired stir-fry is delicious with cooked brown or black rice; however, the Nutrition Profile is for the stir-fry without rice. Servings: 2 Serving size: 9 ounces Prep Time: <10 minutes Cook Time: 10 minutes Spray a wok (preferable) or skillet with no-stick cooking spray; preheat over medium heat. Add the broccoli; stir-fry for about 3 minutes, or until the broccoli is tender-crisp, then transfer temporarily to a bowl. Spray again the wok or skillet with no-stick spray; Add the chicken, onion and garlic; stir-fry for about 3 minutes, or until the chicken is cooked through and beginning to brown, adding a few drops of water, if needed, to prevent sticking. Meanwhile, in a small bowl, whisk together the water, peanut butter and soy sauce until smooth, then stir in the red pepper flakes; set aside. When the chicken is done, return the broccoli to the wok or skillet. Drizzle with the prepared sauce, then stir gently until the chicken and vegetables are wellcoated and everything is thoroughly heated. Serve hot. No-stick olive oil cooking spray 1 1/2 cups fresh broccoli florets (bite-size) 6 ounces boneless, skinless chicken breast, cut in 3/4-inch cubes 1/4 cup coarsely chopped onion 1/2 teaspoon minced garlic 2 Tablespoons water 1 Tablespoon smooth, natural peanut butter 1 teaspoon reduced-sodium soy sauce 1 dash crushed red pepper flakes Calories: 193 Fat: 7g Protein: 25g Carbs: 11g Fiber: 5g Sugar: 3g Cholesterol: 54mg Sodium: 251mg The Nutrition Profile is for the stir-fry without added salt. Recipe by Patty (PattyK), as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 59

60 Pizza Pasta Submitted by: Nanacharlie Recipe contributes protein and starchy and fibrous carbs. Adapted from Servings: 12 Serving size: 8 ounces Prep Time: minutes Cook Time: 1 hour 12 ounces uncooked whole grain pasta No-stick cooking spray 3/4 pound lean Italian turkey sausage casings removed 1 pound fresh mushrooms cleaned and sliced 1 (25 to 28-ounce) jar tomato and basil spaghetti sauce 1 (14 1/2-ounce) can diced tomatoes 3 ounces sliced turkey pepperoni 8 ounces (2 cups) reduced-fat shredded Italian cheese blend (divided use) Add the mushrooms and onions to the sausage; cook, stirring frequently, for 7 to 8 minutes, or until the vegetables are tender. Stir in the spaghetti sauce and tomatoes; bring to a boil over high heat, then reduce heat to medium-low and continue cooking for about 5 minutes, or until the sauce has thickened slightly. In the large saucepan, combine the pasta, sausage and sauce mixture, pepperoni and 1 1/2 cups of the shredded cheese. Spread the mixture into the prepared pan, then cover with the aluminum foil, sprayed side down. Bake the casserole for 30 minutes or until bubbly hot. Remove foil, sprinkle the remaining 1/2 cup cheese over the top, then bake, uncovered, for 5 to 10 more minutes, or until cheese is melted and beginning to brown. Serve hot. Calories: 286 Fat: 9g Protein: 20g Carbs: 36g Fiber: 3g Sugar: 8g Cholesterol: 46mg Sodium: 716mg Preheat the oven to 350 degrees. Spray a 13x9-inch baking dish and a sheet of aluminum foil large enough to cover the pan with no-stick cooking spray; set aside. In a large saucepan, cook the pasta according to package directions, omitting salt. After draining the pasta, return it to the saucepan. Meanwhile, spray a large skillet with the no-stick cooking spray. Crumble the sausage into the skillet, then cook over medium heat, stirring occasionally, for 5 to 7 minutes, or until browned. Transfer the sausage to a colander, rinse under warm running water, then return to the skillet. PAGE 60

61 Potato-Crusted Chicken and Vegetable Pie Submitted by: hellybelly Recipe contributes protein, starchy and fibrous carbs. Adapted by LuAnn Bermeo, FT Recipe Editor, from Family Favorites by Sue Ashworth. Lovely, potato-crusted chicken and vegetable pie in a creamy gravy. -Helen (hellybelly) Servings: 8 Serving size: 10 ounces Prep Time: minutes Cook Time: 1 hour 2 pounds (907g) unpeeled red or yellow potatoes well-scrubbed 1 pound (454g) boneless, skinless chicken breast halves 1 (10-ounce) package (283g) frozen mixed vegetables (see Notes) 2 tablespoons (60mL) olive oil 1/3 cup + 1 tablespoon (90g) all-purpose flour 1 1/2 cups (450 ml) low fat milk 1 1/2 cups (450mL) chicken broth (from cooking chicken and vegetables) 2 tablespoon fresh parsley minced (measured after mincing) To taste salt To taste ground black pepper (see Notes) 1 egg lightly beaten, until smooth No-stick cooking spray Sweet paprika Preheat oven to 400 degrees Fahrenheit or 200 degrees Celsius. Place the potatoes in a saucepan, cover with water; cover saucepan and bring to a boil over high heat, then reduce heat to medium and cook for 15 minutes, or just until tender. Drain potatoes and let stand until cool enough to handle. Also, in a 2-quart saucepan, arrange the chicken breasts in a single layer. Sprinkle frozen vegetables over chicken. Add water to completely cover chicken and vegetables by 1/2 inch; cover saucepan and bring to a boil over high heat, then reduce heat to medium-low and cook gently for about 15 minutes, or until chicken is done. When the chicken is nearly done, in a large skillet or saucepan, heat the olive oil to medium-high, whisk in the flour, forming a smooth paste; continue cooking and whisking for 1 minute. Add milk cook, stirring constantly, until the sauce bubbles and thickens. (Sauce will be very thick). Strain broth from cooked chicken, reserving 1 1/2 cups; stir broth into gravy. (Remaining broth may also be saved for another use, if desired). Lift chicken from the saucepan and place on a cutting board; cut into bite-size cubes. Stir vegetables, chicken and parsley into gravy. Season to taste with salt and pepper. Spray a shallow 2 1/2-quart baking dish with no-stick cooking spray. Pour chicken mixture into the prepared baking dish and tip pan gently back and forth, creating an even layer. Thinly slice potatoes and arrange over top of chicken mixture, slightly overlapping slices. Using a pastry brush, carefully brush slices with beaten egg, then sprinkle lightly with salt, pepper and paprika. Bake for 30 to 40 minutes, or until chicken mixture is bubbly hot and potatoes are browned. Serve immediately. Calories: 254 Fat: 6g Protein: 20g Carbs: 32g Fiber: 4g Sugar: 3g Cholesterol: 62mg Sodium: 182mg Choose your own favorite blend of vegetables - anything without potatoes, since potatoes are already used in the crust. If desired, additional seasonings (such as ground thyme, sage and/or onion powder), may be added to gravy. Nutrition Profile does not included added salt. PAGE 61

62 Sandra s Cabbage, Tomato and Turkey Skillet Submitted by: Sandra This recipe contributes protein and fibrous carbs. Perfect for Fast Track dinner.- Sandra Servings: 8 Serving size: 1 cup Prep Time:5 minutes Cook Time: 20 minutes Select a skillet with a well-fitting lid; set lid aside. Spray the skillet with no-stick cooking spray. Combine the turkey and onion in the skillet and sauté over medium-high heat, stirring occasionally, until the turkey is no longer pink (it will continue to cook after the other ingredients are added) and the onions are just tender. Stir in the canned tomatoes and tomato sauce, vinegar, brown sugar substitute, thyme, garlic and pepper. When the sauce is well-mixed fold in the cabbage. Cover the skillet and continue cooking until the mixture comes to a boil, then reduce the heat to medium-low and simmer for 20 minutes, or until the cabbage is tender. Adjust seasonings to taste. Serve hot. No-stick cooking spray 1 pound lean ground turkey 1 onion chopped (about 1 cup) 1 (15-ounce) can diced tomatoes with green chilies (see Notes) 1 (15-ounce) can tomato sauce 3 tablespoons apple cider vinegar 3 tablespoons brown sugar substitute (such as Splenda brown sugar blend) 1 teaspoon dried thyme 1/2 teaspoon garlic powder 1/2 teaspoon (or to taste) ground black pepper 4 cups green cabbage shredded (measured before shredding; see Notes) Calories: 134 Fat: 4g Protein: 14g Carbs: 13g Fiber: 2g Sugar: 9g Cholesterol: 37mg Sodium: 544mg This easy dish allows you to enjoy the flavor of cabbage rolls without the fuss. Obviously, the photo (of cabbage rolls) is not an exact representation of Sandra s recipe! Sandra uses bagged, pre-shredded cabbage from the supermarket produce section and prepares the dish in her Turbo Cooker. To reduce the spiciness, substitute mildly seasoned canned tomatoes, such as stewed tomatoes, for the tomatoes with green chilies and reduce or omit the pepper. PAGE 62

63 Sara s Chicken Fajitas Submitted by: sarawilkins3 Recipe contributes protein, starchy and fibrous carbs and healthy fat. Servings: 8 Serving size: 1 fajita Prep Time: minutes Cook Time: minutes 1 Tablespoon olive oil 1 medium onion, sliced 1 green bell pepper, halved, seeded, then cut lengthwise into 1/4-inch strips 1 red bell pepper, halved, seeded, then cut lengthwise into 1/4-inch strips 2 cloves garlic, minced (about 1 teaspoon) 2 teaspoons (or to taste) chili powder 1 teaspoon (or to taste) cumin powder 1 pound boneless, skinless chicken breast halves, cut into 1/4-inch strips 8 low carb, whole grain tortillas 1 cup tomato-based salsa (divided use) 1 Tablespoon (or to taste) minced jalapenos (optional) To taste salt (optional) 1 ripe avocado, halved, pitted, peeled, then each half cut into 8 thin wedges 1/2 cup fat-free sour cream 1/2 cup fresh cilantro sprigs Preheat the oven to 250 degrees. In a large skillet, heat the oil over medium heat. Sauté the onion and pepper strips for 2 to 3 minutes, or until just barely tender-crisp. Add the garlic, chili powder and cumin, then continue sautéing for another minute or two, or until the vegetables are tender-crisp. Using a slotted spoon, transfer the sautéed vegetables to a separate bowl or platter. Add the chicken strips to the skillet; cook over medium heat until no longer pink. Meanwhile, sprinkle a clean towel lightly with water. Remove the stack of tortillas from the package. Wrap the stack in the towel and place on a baking sheet. Warm the tortillas in the preheated oven while completing the filling. Stir the sautéed vegetables and 1/2 cup of the salsa into the chicken. Season to taste with jalapeno pepper and salt, if desired. Continue cooking the mixture for two minutes. Serve the fajita mixture with the warmed tortillas, allowing one per serving. Garnish each fajita with about 1 tablespoon of the remaining salsa, 2 avocado wedges, 1 tablespoon of sour cream and 1 or 2 cilantro sprigs. Calories: 284 Fat: 13g Protein: 19g Carbs: 34g Fiber: 12g Sugar: 3g Cholesterol: 36mg Sodium: 504mg Recipe by Sara (sarawilkins3), as edited by LuAnn Bermeo for Fast Track. PAGE 63

64 Sara s Crispy Baked Chicken Strips with Honey-Mustard Dipping Sauce Submitted by: sarataylor5 Recipe contributes protein and starchy carbs. Servings: 2 Serving size: 3 strips Prep Time: 10 minutes Cook Time: minutes Preheat oven to 375 degrees. Spray a baking sheet with no-stick cooking spray. Pour egg substitute into a small bowl, large enough for dipping strips. Place pretzel crumbs in a second small bowl. If desired, stir optional garlic powder and/or chili powder into the crumbs. Working one strip at a time, dip strip in egg substitute, coat on all sides with crumbs, then place on the prepared baking sheet, allowing space between strips for even browning. When all the strips have been coated, spray generously with no-stick spray. Bake for 10 to 15 minutes, or until strips are browned and crispy on the outside and done on the inside. Meanwhile, prepare Honey Mustard Dipping Sauce by combining sugar-free (imitation) honey and mustard in a dipping bowl. Serve baked strips with sauce. No-stick cooking spray 2 (3.5-ounce) boneless, skinless chicken breast halves each cut into three narrow strips 1/4 cup liquid egg substitute (such as Egg Beaters) 2 ounces pretzels finely crushed (about 1/2 cup crumbs) 1/2 teaspoon garlic powder (optional) 1 teaspoon chili powder (optional) Dipping Sauce: 2 tablespoons imitation sugar-free honey 1 teaspoon mustard Calories: 300 Fat: 4g Protein: 30g Carbs: 40g Fiber: 0g Sugar: 1g Cholesterol: 58mg Sodium: 535mg PAGE 64

65 Shelli s Chicken Curry with Pineapple (Slow Cooker) Submitted by: Shelli Recipe contributes primarily protein, with a lesser amount of starchy and fibrous carbs. Original recipe from Shelli Sellars. Servings: 4 Serving size: 8 ounces Prep Time: 5-7 hours Cook Time: No-stick cooking spray 4 boneless, skinless chicken breast halves 1 large onion sliced, then halved or quartered 1 green (or red) bell pepper seeded, halved lengthwise, cut long, 1/4-inch strips, then halved crosswise 6-8 baby carrots halved lengthwise 1 (8-ounce) can pineapple tidbits in juice un-drained 2 low-sodium chicken bouillon cubes 2 teaspoons (or to taste) curry powder 1/2 teaspoon (or to taste) garlic powder To taste ground black pepper Spray inside of slow cooker with no-stick cook spray. Place chicken in the slow cooker, then top with onion, pepper, carrots and pineapple. Dissolve bouillon cubes in a small amount of water and pour over pineapple. Season to taste with curry powder, garlic powder, and pepper. Put cover in place, then cook on low for 5 to 7 hours, or until the chicken and vegetables are tender. If possible, stir once or twice during cooking time. Adjust seasonings if needed. Serve hot. (See Notes for suggested accompaniments). Calories: 234 Fat: 5g Protein: 28g Carbs: 19g Fiber: 3g Sugar: 13g Cholesterol: 73mg Sodium: 101mg Shelli suggests serving hot Chicken Curry with Pineapple over cooked bulgur (her favorite), brown rice, or couscous, then topping it with one or more of the following: sliced bananas, shredded coconut, raisins, slivered almonds, cubed avocados. The Nutrition Profile includes ONLY the curry; consider your own meal plan when choosing accompaniments. PAGE 65

66 Shelli s Chicken-Pesto Curry (Slow Cooker) Submitted by: Shelli Recipe provides primarily protein with lesser amounts of starchy and fibrous carbs. Original recipe from Shelli Sellars. Servings: 6 Serving size: 9 ounces Prep Time:n/a Cook Time: Varies No-stick cooking spray 4 boneless, skinless chicken breast halves (frozen or thawed; see Notes) To taste curry powder To taste garlic powder 1 (15-ounce) can chickpeas (garbanzos) un-drained 1 (4-ounce) can sliced mushrooms drained 1 (4-ounce) can sliced water chestnuts drained 1/2 cup prepared pesto 2 large carrots well scrubbed, then thinly sliced 1 medium onion halved from stem to root end, then cut in 1/4-inch wedges 1 green or red bell pepper seeded, cut lengthwise in 1/4-inch strips, then cut strips in half crosswise Spray inside of slow cooker with no-stick cooking spray. Coat crock pot with olive oil. Place chicken in the bottom of the cooker and season to taste with curry powder and garlic powders. Top with the remaining ingredients. Put lid in place, then cook on high or low (depending on how soon you want to eat). If possible, stir once or twice during cooking time. When chicken is done, use a fork to break the chicken into smaller pieces or shreds. Stir well. Serve hot. (See serving suggestions below). Calories: 306 Fat: 11g Protein: 26g Carbs: 25g Fiber: 6g Sugar: 3g Cholesterol: 51mg Sodium: 499mg If using thawed chicken, add 1/2 cup water. Shelli suggests serving curry over whole grain couscous cooked in chicken bouillon, then topping with one or more of the following: grated Parmesan cheese, slivered or sliced almonds, avocado slices. She notes, don t forget the salad! Please take your meal plan into consideration when selecting accompaniments. Nutrition Profile is for curry without accompaniments. PAGE 66

67 Shelli s Chicken-Tomato Bulgur Submitted by: Shelli Recipe provides protein and starchy and fibrous carbs. Original recipe from Shelli Sellars. Who said healthy has to be boring and tasteless?! -Shelli Servings: 6 Serving size: 8 ounces Prep Time: n/a Cook Time: n/a Heat olive oil in a large skillet over medium-high heat; add chicken, sliced white portion of green onions (reserve green tops for garnish), and pepper; sauté, stirring frequently, for about 6 minutes, or until the chicken is browned. Push chicken and vegetables to the edges of the pan, then add bulgur to the center and sauté until grain is lightly browned, stirring frequently. Stir in tomato sauce and water, incorporating the chicken and vegetables; reduce heat, then cover and simmer, stirring occasionally, for 20 minutes, or until the bulgur is tender and the liquid is absorbed. (If liquid runs low before bulgur is tender, add more water, 1/2 cup at a time). When the bulgur is nearly done, add the peas and continue cooking mixture as directed above. (Limiting cooking time of the peas allows them to retain their bright color). Just before serving, stir in walnuts. Serve hot, garnished with reserved green onion tops. 1 teaspoon olive oil 4 boneless, skinless chicken breast halves cut in bite-size pieces 6 green onions (scallions or spring onions; divided use) 1 banana pepper (mildly hot pepper; may substitute half a yellow bell pepper) seeded and diced 1 cup coarse grade bulgur (see Notes) uncooked 2 cups tomato-based vegetarian pasta sauce, such as marinara (preferably, select a low sugar, low-fat variety) 1 cup water 1 cup fresh or frozen green peas 1/4 cup walnuts chopped (measured after chopping) Calories: 303 Fat: 9g Protein: 24g Carbs: 33g Fiber: 7g Sugar: 8g Cholesterol: 47mg Sodium: 409mg Look for bulgur, a specially processed whole wheat product with other specialty grains. The Recipe Editor (LLuAnn) has included more information on bulgur in her blog of January 10, PAGE 67

68 Slow Cooker Salsa Chicken Submitted by: PapaMochi Recipe contributes primarily protein. This 2-ingredient recipe is ridiculously easy and versatile! Wrap chicken in a whole wheat tortilla, spoon it on top of a salad, or toss it into cooked beans and rice. Servings: 8 Serving size: 4 ounces Prep Time:2 minutes Cook Time: 8 hours 1 pound boneless, skinless chicken breast halves 1 (16-ounce) jar salsa Calories: 111 Fat: 2g Protein: 19g Carbs: 4g Fiber: 1g Sugar: 2g Cholesterol: 48mg Sodium: 430mg Recipe edited by LuAnn Bermeo. Photo is not an exact representation of the recipe. In a crockpot, combine the chicken breast halves and salsa; stir to coat the chicken with salsa. Cover the crockpot; cook on Low for 8 hours. To serve, shred the cooked chicken; stir to combine the shredded chicken and salsa. Serve hot, or cover and refrigerate. PAGE 68

69 Spicy Oat-crusted Chicken with Tomato-Orange Salsa Submitted by: jdscanlon Recipe contributes primarily protein and starchy carbs. Servings: 6 Serving size: 6 ounces Prep Time: minutes Cook Time: 30 minutes Orange-Tomato Salsa: 3/4 cup tomato-based salsa 3/4 cup fresh orange sections seeded if necessary, then diced 1/4 cup fresh cilantro, leaves and fine stems chopped (measured after chopping) Crumb Coating Mixture: 2 Tablespoons olive oil 2 teaspoons chili powder 1 teaspoon garlic powder 1/2 teaspoon salt 1 1/2 cups quick-cooking oatmeal uncooked Dipping Mixture: 1 egg 1 Tablespoon water 6 (3-ounce) boneless, skinless chicken breast halves Preheat the oven to 375 degrees Fahrenheit. Line a large baking sheet with aluminum foil; set aside. To make the Tomato-Orange Salsa, in a small bowl, combine the salsa, diced orange and chopped cilantro; refrigerate until ready to use. In a flat, shallow baking dish, large enough to accommodate a single chicken breast half, combine the oil, chili and garlic powders and salt until well mixed. Stir in the oats until the mixture is evenly moistened; set aside. In a second similar dish, whisk together the egg and water until frothy. Dip each chicken breast half in the egg and water mixture, then coat with the seasoned crumbs. Arrange the coated chicken in a single layer on the prepared baking sheet, allowing ample space in between for even browning. Bake in the preheated oven for 30 minutes, turning once about halfway through, or until the chicken is done and the coating is golden brown. Serve hot, topping each chicken breast half with about 1/4 cup salsa. Calories: 248 Fat: 8g Protein: 24g Carbs: 19g Fiber: 3g Sugar: 3g Cholesterol: 85mg Sodium: 466mg Recipe adapted from personal trainer Harley Pasternak by LuAnn Bermeo, Fast Track recipe editor. PAGE 69

70 Spicy Turkey Sausage Patties Submitted by: prudyteresas Recipe contributes primarily protein. FT member, Prudence (prudyteresas) says, These patties are spicy, but not TOO spicy! (Of course, you can adjust the amount of cayenne and black pepper to your own taste). She especially enjoys them scrambled with eggs and cheese; see the Egg Scramble with Sausage and Cheese recipe on the Nutrition page. Conveniently, the patties can be frozen, to be used as needed. Why not double the recipe? In a large bowl, combine the turkey and spices; work together with clean hands until well mixed. Add the chicken broth and continue to work together until well mixed. Let stand for 15 to 20 minutes. When ready to begin cooking the patties, spray an electric griddle or large, flat-bottomed skillet generously with no-stick cooking spray. While heating, form the sausage mixture into twelve patties, placing patties on a large dinner plate or platter. Transfer the patties to the preheated griddle or skillet. Cook for 7 to 8 minutes, or until the first sides are browned, then flip and cook 7 or 8 more minutes, or until the second sides are also browned. Serve patties immediately or cool completely, then refrigerate or freeze in an airtight container. Servings: 12 Serving size: 3 ounces Prep Time: 15 minutes Cook Time: 15 minutes 2 pounds ground lean turkey 2 teaspoons ground coriander 2 teaspoons paprika 1 teaspoon cayenne pepper (or crushed red pepper flakes) 1 teaspoon garlic powder 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon ground cumin 1/2 teaspoon ground black pepper 1 cup lowfat or fat-free chicken broth No-stick cooking spray Calories: 118 Fat: 6g Protein: 17g Carbs: 0g Fiber: 0g Sugar: 0g Cholesterol: 49mg Sodium: 102mg Adapted from PAGE 70

71 Sticky Sesame Drumsticks Submitted by: Ebony Recipe contributes primarily protein. Adapted from These tasty drumsticks were a hit with my six-year old, who is normally hard to please! -Stephne (Ebony) This marinade also works well with skinless, boneless chicken breast halves, sliced into strips. Servings: 4 Serving size: 2 small drumsticks Prep Time:<15 minutes Cook Time: 50 minutes 8 small uncooked chicken drumsticks remove skin, if necessary 3 tablespoons low-sodium soy sauce 2-3 tablespoons lemon juice (juice of 1 lemon) 1 tablespoon honey 2 teaspoons fresh ginger root minced (measured after mincing) 2 cloves garlic minced (1 teaspoon) 2 teaspoons sesame seeds Preheat oven to 350º F. (180ºC). In a large shallow, non-aluminum baking dish, arrange the drumsticks in a single layer. In a small bowl, whisk together the soy sauce, lemon juice, honey, ginger root and garlic. Pour the marinade mixture over the drumsticks, then turn drumsticks until well coated. Bake drumsticks for 45 minutes, turning several times during baking. While the chicken is baking, place the sesame seeds in a dry skillet. Toast over medium heat until golden brown, then spread onto a plate to cool. If desired, transfer baked drumsticks to a serving platter. Spoon any remaining marinade over the drumsticks, then sprinkle with toasted sesame seeds. Calories: 188 Fat: 5g Protein: 27g Carbs: 8g Fiber: 0g Sugar: 5g Cholesterol: 96mg Sodium: 560mg PAGE 71

72 Stir-fried Chicken with Gingered Vegetables Submitted by: dez This recipe contains protein and fibrous and starchy carbs. Servings: 6 Serving size: 10.6 ounces Prep Time: n/a Cook Time: n/a 1 cup brown rice uncooked (see Notes) 1 pound uncooked boneless, skinless chicken breasts cut into thin strips Salt to taste Freshly ground black pepper to taste 1 teaspoon olive oil 1/2 pound broccoli florets (about 3 cups) 1 tablespoon Asian sesame oil (dark or toasted) 3 cloves garlic minced 2 tablespoons fresh ginger grated (measured after grating) 4 carrots well-scrubbed and sliced (about 2 cups) 1 onion halved lengthwise (stem to root end), then sliced in 1/2-inch wedges 8 ounces snow peas ends trimmed (about 2 cups) 1 large red bell pepper deseeded and sliced into strips 1/2 teaspoon hot pepper flakes or to taste 2 tablespoons rice wine (mirin) or rice vinegar 2 tablespoons reduced-sodium soy sauce Fill a medium saucepan with water, cover, and bring to a boil over high heat. Meanwhile, season the chicken with salt and pepper to taste. In a non-stick wok or large non-stick skillet, heat olive oil over high heat. Add the seasoned chicken and cook, turning frequently with a wooden or nylon spoon or spatula, until the chicken begins to brown. Transfer the chicken to a plate and turn off the heat. (Don t wash the wok, it will be used again later). Add the broccoli to the boiling water and cook for 2 minutes, or just until tender-crisp; the broccoli should still be bright green. Transfer broccoli to a colander (held over a container to save the cooking water, if desired), run cold water over the broccoli to halt cooking, then allow to drain while proceeding to the next step. Add the sesame oil, garlic and ginger to the wok and sauté for 1 or 2 minutes over medium heat, or until the garlic begins to turn golden. Add the carrots and onions and cook, stirring frequently, for 2 minutes. Add the peas, red peppers and hot pepper flakes and continue cooking for another minute, stirring frequently. Finally, add the chicken, broccoli, vinegar and soy sauce and cook for 2 more minutes. Serve stir-fry immediately over cooked brown rice. Calories: 295 Fat: 5g Protein: 23g Carbs: 43g Fiber: 6g Sugar: 6g Cholesterol: 44mg Sodium: 301mg If time is limited, you many prepare instant brown rice instead regular brown rice. Follow package directions to prepare 3 cups of cooked rice. The RE acknowledges that this recipe has more ingredients than typically appear in a FT approved recipe; however, half of those are oil and seasonings. The remaining ingredients include a colorful, nutritious variety of fresh vegetables and just enough chicken to yield a protein-rich dish. However, to save time, substitute 8 to 9 cups of frozen stir-fry blend vegetables for the broccoli, carrots, onions, snow peas, and red pepper. Begin cooking the brown rice, following package directions. Allow approximately 45 minutes. PAGE 72

73 Suzy s Chicken Madras Curry Submitted by: LLuAnn Recipe contributes protein and fibrous carbs. Delicious! -Suzy54 Servings: 15 Serving size: 8 ounces Prep Time:15 min Cook Time: 1 hr + 10 min (If planning to serve curry with brown rice, the rice may be cooked while preparing the curry). In a large saucepan, combine water, chicken and onions; bring to a boil over high heat, then reduce heat to medium-low and cook gently, stirring occasionally, for 20 minutes. Stir in bell peppers, tomato paste and curry paste; return to a boil over high heat, then reduce heat to medium-low and continue cooking gently, stirring occasionally, for 30 more minutes. Add tomatoes and cook 10 more minutes. If desired, serve curry with basmati brown rice or with whole grain tortillas. 3 cups water (or as needed to obtain desired consistency) 2 pounds boneless, skinless chicken breasts cut in bite-size pieces 2 large onions chopped 2 large green bell peppers diced 2 large red bell peppers diced 2 (6-ounce) cans no-salt added tomato paste 1 (10-ounce) jar (or to taste) Patak s madras curry paste (not sauce) 2 fresh tomatoes diced Accompaniments (optional): Basmati brown rice cooked Whole grain tortillas warmed Calories: 215 Fat: 11g Protein: 16g Carbs: 14g Fiber: 5g Sugar: 6g Cholesterol: 35mg Sodium: 740mg Madras Curry Paste is labeled hot, therefore, you may wish to begin by adding only part of the bottle, then add more, to taste. Also, note that the curry paste is high in sodium. PAGE 73

74 Thai Green Curry with Chicken and Vegetables Submitted by: rudym46 Recipe contributes primarily protein. This flavorful Thai curry can be served over cooked brown rice; however, the rice is not included in the Nutrition Profile. Servings: 6 Serving size: 10 ounces Prep Time: 15 minutes Cook Time: <15 minutes 1 teaspoon olive oil 2 Tablespoons green curry paste (such as Thai Kitchen) 1 Tablespoon (or to taste) minced jalapeno pepper 1 1/2 pounds boneless, skinless chicken breast, cut into bite-size pieces 1 pound fibrous vegetables, cut into bite-size pieces (such as summer squash, asparagus, broccoli, bell peppers, snow peas) 1 (13.5) ounce can reduced-fat ( lite ) unsweetened coconut milk (such as Thai Kitchen) 1/4 cup water 2 Tablespoons fish sauce 1 Tablespoon fresh lime juice 1 Tablespoon brown sugar 1/4 cup chopped fresh cilantro 3 whole (with root ends trimmed) green onions (scallions or spring onions), thinly sliced In a large wok (preferable) or skillet, preheat the oil over moderate heat until hot but not smoking. Stir in the curry paste and chopped jalapeno; sauté, stirring occasionally, until fragrant. Stir in the chicken and vegetables; continue sautéing, stirring occasionally, until the chicken is cooked through and the vegetables are tender-crisp. Stir in the coconut milk, water, sugar, fish sauce, and lime juice; bring to a boil, then reduce the heat to medium-low and cook gently for 5 to 10 minutes, or until the vegetables are tender and the sauce is slightly thickened. Stir in the cilantro and green onions; cook about 1 minute more. If desired, serve over cooked brown rice. Calories: 223 Fat: 8g Protein: 27g Carbs: 9g Fiber: 2g Sugar: 5g Cholesterol: 73mg Sodium: 802mg Adapted by LuAnn Bermeo, Fast Track recipe editor from about.com. PAGE 74

75 Thai Red Chicken Submitted by: Jacster Recipe contributes primarily protein, with a lesser amount of starchy carbs (more if served over rice as suggested). Very nice served with over cooked Jasmine (or other fragrant) rice; however, the rice is NOT included in the Nutrition Profile. Servings: 6 Serving size: 9 ounces Prep Time: 20 minutes Cook Time: minutes 1 tablespoon olive oil 1 pound boneless, skinless chicken breast thinly sliced 2 cloves garlic crushed 2 tablespoons (or to taste) Thai red curry paste 2 tablespoons fresh ginger root grated 1 tablespoon tamarind paste 4 lime leaves (see Notes) 1 8 ounce sweet potato peeled, then diced 2 1/2 cups unsweetened coconut milk (see Notes) 8 ounces cherry or grape tomatoes halved 3 tablespoon fresh cilantro (coriander) chopped In a large wok or heavy-bottomed skillet, heat the oil to medium-high. Add the thinly sliced chicken; stir-fry for 5 minutes. Add the garlic, curry paste, grated ginger root, tamarind paste and lime leaves; continue to stir-fry for 1 minute. Add the diced sweet potato and coconut milk; bring to a boil, then reduce heat to medium and cook gently for 20 minutes, or until the sauce has thickened. Stir in the halved tomatoes and chopped cilantro; cook for 10 more minutes, stirring occasionally. Serve hot over rice, if desired. Calories: 199 Fat: 8g Protein: 20g Carbs: 11g Fiber: 2g Sugar: 2g Cholesterol: 44mg Sodium: 285mg If lime leaves are unavailable, substitute one teaspoon grated lime zest (the outer green part of the peel). If a selection of unsweetened coconut milk is available, select the brand with the lowest fat content; some brands have up to 20 grams of fat per serving, while others have 10 or less! Adapted from Healthy Recipes by Helen Adams. PAGE 75

76 Tom s TNT Burgers (Turkey) Submitted by: nadium13 Recipe contributes primarily protein. I LOVE these! -Nadia (nadium) Servings: 4 Serving size: 7-8 ounces Prep Time: minutes Cook Time: 10 minutes 1 pound extra lean ground turkey 4 egg whites (or 3/4 cup liquid egg whites) 1 cup (49g) crumbled plain shredded wheat biscuits 1/2 cup finely diced celery 1/2 cup finely chopped white or yellow onion 1 Tablespoon dried parsley flakes 1 Tablespoon garlic powder 2 Tablespoons horseradish mustard (or preferred variety) 1 Tablespoon reduced-sodium soy sauce To taste ground black pepper To taste salt Before preheating the grill, clean grill grid if necessary, then spray with no-stick cooking spray. Preheat grill to medium heat. Combine the ingredients in a mixing bowl, mixing just until well combined. Divide the mixture into four equal portions. Form each portion into a round patty, making a slight depression in the center. Place the patties on the preheated grill; cook until the first sides are browned, then turn and continue cooking until the burgers have reached an internal temperature of 160 degrees Fahrenheit and are browned on the second side. Serve hot, or cool, then refrigerate in an airtight container. Calories: 207 Fat: 3g Protein: 33g Carbs: 15g Fiber: 3g Sugar: 2g Cholesterol: 46mg Sodium: 394mg I cook these on my George Foreman grill. They are well done in about 10 minutes. -Nadia (nadium) Nutrition Profile does not include added salt. Recipe adapted from Tom Venuto, author of Turn the Fat, Feed the Muscle (www. BurnTheFat.com) by LuAnn Bermeo, Fast Track recipe editor. PAGE 76

77 Tropical Chicken Salad Submitted by: Classic This recipe contains protein and starchy carbs. Servings: 8 Serving size: About 1 cup Prep Time: 15 minutes Cook Time: Dressing: 1/2 cup plain (unsweetened) low-fat yogurt 1/3 cup fat-free mayonnaise 1/3 cup lemon juice 1/2 to 1 teaspoon chili powder or curry powder to taste Salad: 3 cups cooked chicken diced or cut in narrow strips 3 cups cooked brown rice chilled 1 cup pineapple tidbits (or chunks, halved), packed in juice drained 1 medium banana sliced 1/2 cup seedless grapes halved 1/2 cup fresh strawberries (or red skinned apples, well scrubbed, cored and diced) thickly sliced 1/3 cup flaked coconut Salt to taste Ground black pepper to taste Garnishes (optional): Lemon slices Fresh parsley sprigs In a small bowl, whisk the dressing ingredients together until smooth. In a mixing bowl large enough to accommodate the salad, combine chicken, rice, pineapple, banana, grapes, strawberries and coconut. Gently fold in dressing. Season with salt and pepper. Serve salad immediately, garnished with lemon slices and parsley, if desired, or cover and refrigerate. Calories: 246 Fat: 4g Protein: 20g Carbs: 33g Fiber: 3g Sugar: 12g Cholesterol: 47mg Sodium: 146mg Nutrition Profile does not included added salt. PAGE 77

78 Turkey (or Chicken) Tetrazzini (with Vegetarian Option) Submitted by: georginacm Recipe contributes protein and starchy carbs, with a lesser amount of fibrous carbs. This lighter version of tetrazzini is a great way to use leftover Thanksgiving turkey. -georginacm Servings: 8 Serving size: 10.7 ounces Prep Time: 15 minutes Cook Time: 15 minutes 8 ounces whole wheat spaghetti (see Notes for alternatives to pasta) uncooked (about 4 cups cooked) Sauce: 1/4 cup fat free chicken (or vegetable) broth 1 medium onion chopped 2 ribs celery thinly sliced (or about 1 cup) 2 cups frozen mixed peas and carrots (or 1 cup each peas and diced carrots) 1 red bell pepper thinly sliced 2 cloves garlic minced (about 1 teaspoon) 1 teaspoon dried basil (or 1 tablespoon fresh basil, minced) 1/2 teaspoon dried oregano 1/4 teaspoon (or to taste) ground black pepper 1/2 teaspoon ground turmeric (optional; will add yellow color) 1 (12-ounce) cans evaporated milk 1/4 cup white wine (optional) 3 tablespoons flour (Wondra flour preferred; add up to 6 tablespoons for thicker sauce) 2 cups leftover cooked turkey (or chicken) fat removed, then cubed or pulled into small pieces To taste salt Topping: 1/2 cup reduced-fat Parmesan cheese shredded Fresh basil sprigs (optional) In preparation for cooking the pasta, bring a large saucepan of water to a boil. Meanwhile begin making the sauce. When the water is boiling vigorously, add pasta and cook according to package directions; meanwhile, continue making the sauce. When the pasta is done, transfer to a colander and drain, then set aside while completing the sauce. To make the sauce: Pour broth into a large skillet. Add onions and celery and cook over medium-high heat until tender-crisp, stirring occasionally. Add frozen peas and carrots and red pepper and continue cooking, stirring occasionally, until the carrots and peppers are fork tender. (During the cooking process, the broth will evaporate; if it evaporates completely, add more broth, a tablespoonful at a time). To enhance flavor, lower the heat to medium-low, then continue cooking the vegetables, without stirring, until lightly browned. Stir in the garlic, basil, oregano, pepper, and turmeric (if using). In a blender, combine evaporated milk, white wine (if using), and flour - adjusting amount to desired consistency of sauce; blend until completely smooth, then pour mixture into the skillet with the vegetables. Cook over medium-high heat, stirring constantly, until the sauce bubbles and thickens, then continue cooking for about 1 more minute. Stir in the chicken (or turkey) and bring back to a boil, stirring constantly, then remove the saucepan from the stove. Season to taste with salt. CONTINUED NEXT PAGE PAGE 78

79 Turkey (or Chicken) Tetrazzini (with Vegetarian Option) Transfer the drained pasta to a large pasta bowl, top with the sauce, then sprinkle with Parmesan cheese; or, to serve individually, for each serving, top 1/2 cup cooked pasta with a scant cup of sauce and 1 tablespoon of Parmesan cheese. If desired, garnish with fresh basil leaves. Calories: 291 Fat: 4g Protein: 24g Carbs: 39g Fiber: 6g Sugar: 15g Cholesterol: 36mg Sodium: 292mg This is a versatile recipe - equally delicious made with leftover turkey or chicken. The vegetable combination shown is my favorite; however, you can make substitutions if you wish. The sauce can also be served over rice, or for a lower carb choice, cooked spaghetti squash. (I have even used it in pot pie)! - georginacm. VEGETARIAN OPTION: Instead of leftover chicken or turkey, substitute 2 cups of frozen, canned or rehydrated vegetarian chicken substitute. Nutrition Profile does not include added salt. PAGE 79

80 Turkey Meatballs Submitted by: crukat This recipe contains primarily protein. Adapted from Eating for Life by Bill Phillips. I eat these with one-half cup of cooked whole grain pasta and veggies for lunch, or add them to salad for afternoon and evening meals. -Kate (crukat) Servings: 8 Serving size: 3-4 meatballs Prep Time: 10 minutes Cook Time: minutes 1 1/2 pounds lean ground turkey 2 egg whites 1/2 cup dry bread crumbs (see Note) 1/4 cup water 1/2 onion finely chopped 2 cloves garlic minced Preheat the oven broiler. Spray a large baking sheet with no-stick cooking spray. In a large mixing bowl, combine all the ingredients and mix well. Moisten hands with cold water, then shape mixture into approximately thirty 1-inch meatballs, arranging meatballs on the prepared baking sheet. Remoisten hands as necessary to prevent sticking. (See Note). Broil the meatballs for 10 to 12 minutes, turning once or twice for evening browning. Calories: 162 Fat: 6g Protein: 21g Carbs: 6g Fiber: 0g Sugar: 0g Cholesterol: 55mg Sodium: 32mg Kate (crukat) sometimes substitutes crushed bran flakes or uncooked quickcooking oatmeal for the dry breadcrumbs. The RE suggests that for convenience and uniformity of size, a small capacity ice cream-type scoop can be used to scoop up and and drop the meatball mixture onto the prepared baking sheet. Use moistened hands to finish forming the mounds into round meatballs. PAGE 80

81 Turkey Meatloaf Submitted by: Classic Recipe contains primarily protein. Adapted from Oxygen magazine, July, Servings: 8 Serving size: 1 (5.2-ounce) slice Prep Time: 10 minutes Cook Time: minutes No-stick cooking spray 30 ounces raw lean ground turkey 3 egg whites lightly beaten 1/2 cup uncooked (dry) quick-cooking or regular oats 2 ribs celery finely chopped 1/3 cup dry-roasted cashews finely chopped 2 teaspoons dried basil Salt to taste Ground pepper to taste 1/4 cup ketchup Preheat the oven to 350 F. Lightly spray an 8x4-inch loaf pan with no-stick cooking spray. Leave spray out for use later in the recipe. In a bowl, thoroughly combine all ingredients, except ketchup. Spray hands with cooking spray, then shape the mixture into a loaf and place it in the prepared pan. Spread ketchup over the top of the meatloaf. Bake the meatloaf in the preheated oven for 50 to 60 minutes, or until a probe thermometer shows an internal temperature of F. If desired, using a large spatula, carefully transfer the meatloaf to a small platter. Serve hot. Calories: 227 Fat: 11g Protein: 27g Carbs: 8g Fiber: 1g Sugar: 2g Cholesterol: 69mg Sodium: 234mg Nutrition Profile does not include added salt. PAGE 81

82 Turkey Meatloaf Submitted by: crukat This recipe contains primarily protein. Really tasty meatloaf that will have your family wanting more! Servings: 8 Serving size: 1 (5.3-ounce) slice Prep Time: 5 minutes Cook Time: 60 minutes No-stick cooking spray 4 egg whites 1 1/2 pounds lean ground turkey 1 cup salsa 3/4 cups dry uncooked oats (or dry bread crumbs) 1 small onion finely chopped 2 cloves garlic (or 1/2 teaspoon garlic powder) minced Preheat the oven to 350 degrees. Spray a loaf pan with no-stick cooking spray. In a bowl, lightly beat the egg whites with a fork. Stir in the remaining ingredients until well mixed. Press mixture evenly into the prepared loaf pan. Bake for 60 minutes, or until done. (Internal temperature should reach degrees, or a knife inserted in the center of the loaf should not come out pink). Cool loaf in pan for 5 to 10 minutes, then invert onto a serving platter to slice. Serve immediately. Calories: 176 Fat: 8g Protein: 18g Carbs: 8g Fiber: 1g Sugar: 2g Cholesterol: 67mg Sodium: 303mg May also be served with low-sugar catsup. Slices may be frozen individually, then conveniently heated in the microwave when needed. PAGE 82

83 Turkey Stuffed Peppers Submitted by: Dawn75 Recipe contributes primarily protein and fibrous carbs. Simple (healthy) twist on an old classic! -Dawn75 Note that Dawn s recipe includes COOKED brown rice; if necessary, begin cooking the rice before proceeding with the other steps. (Cooking brown rice will require about 45 minutes). To save time, Dawn cooks two packages of boil-in-bag rice, which yields about 4 cups of cooked rice. (Save the extra cup for another use). Alternatively, instant brown rice can be prepared. Servings: 6 Serving size: 1 pepper Prep Time: minutes Cook Time: minutes Preheat the oven to 350 degrees. Cut top one-half inch off the bell peppers, removing stems and leaving a hollow shell; set tops aside for later use. Remove and discard the seeds from the pepper shells, arranging the peppers, bottoms up, in a 2-quart glass baking dish. Add about 1/4-inch of water to the bottom of the pan, then cover tightly with foil. Bake in the preheated oven for 15 minutes. Meanwhile, spray a large skillet generously with no-stick cooking spray. Chop the pepper tops, discarding the stems, and place in the skillet. Add the ground turkey, onions, Italian seasoning, garlic, and pepper, to taste, then cook over medium-high heat, stirring and mashing to crumble the turkey, for about 6 minutes, or just until the turkey is no longer pink. Stir in the mushrooms and thawed and drained spinach until well mixed, then continue cooking just until the mushrooms and spinach are tender, stirring occasionally. Remove the baking dish from the oven and carefully remove the foil (steam will be hot), then use two forks or tongs to turn peppers right-side-up in the pan. Spoon the turkey mixture into the peppers. Pour the remaining (1 cup) of soup over the stuffed peppers. Bake, uncovered for about 15 minutes, or until well-heated. Alternatively, cover and refrigerate the stuffed peppers, heating individual peppers in the microwave as needed (see Notes). 6 small to medium bell peppers (green or assorted colors) No-stick cooking spray 1 pound ground turkey 1 small onion chopped 1 teaspoon Italian seasoning 1/2 teaspoon garlic powder To taste ground black pepper (see Notes) 10 ounces portobello or button mushrooms cleaned and chopped 10 ounces chopped fresh or frozen spinach (thaw and drain frozen spinach) 3 cups cooked brown rice (see Introduction) 3 cups prepared tomato soup (not condensed; see Notes) Calories: 319 Fat: 9g Protein: 21g Carbs: 40g Fiber: 5g Sugar: 10g Cholesterol: 65mg Sodium: 494mg CONTINUED NEXT PAGE PAGE 83

84 Turkey Stuffed Peppers Dawn recommends the use of organic tomato soup, available in cartons; in lieu of that, select and prepare condensed tomato soup -- preferably reduced sodium and/or organic. To microwave individual stuffed peppers, place a single stuffed pepper in a microwave safe bowl, cover with wax paper, then microwave on High for 1 to 2 minutes, or until thoroughly heated. (Times vary, depending on microwave). Original recipe by Fast Track member, Dawn 75, with LuAnn Bermeo, Fast Track recipe editor. PAGE 84

85 Turkey-Sweet Potato Meatballs in Tomato Sauce Submitted by: annaakb Recipe contributes primarily protein and starchy carbs. Servings: 8 Serving size: 8 ounces Prep Time: 15 minutes Cook Time: minutes Turkey Meatballs: 1 medium sweet potato, previously cooked (or microwaved as described below), peeled 1 pound (500g) lean ground turkey 1 1/2 cups cooked short or medium grain brown rice 1/4 cup reduced-fat, grated Parmesan cheese 1 small onion, finely chopped (about 1/2 cup) 1 teaspoon dried basil 1 teaspoon dried oregano 1/2 teaspoon garlic powder (or 2 cloves garlic, minced) No-stick cooking spray Sauce: 3 cups low carb (no-sugar-added) tomato-based pasta sauce Place the cooked, peeled sweet potato in a medium mixing bowl; mash well. Stir in the turkey, brown rice, Parmesan cheese, onion, basil and garlic powder until well mixed. Preheat the oven to 400 degrees Fahrenheit. Generously spray a 3-quart shallow, non-aluminum baking dish with no-stick baking dish; set aside. Spray hands generously with no-stick cooking spray. Form the turkey mixture into 1 1/2-inch balls. Arrange the balls in a single layer in the prepared baking dish, allowing space in between for even browning. (Spray hands again as needed). Bake the balls in the preheated oven for 15 minutes. Briefly remove the pan from the oven; use a spatula to turn the balls over, then return the pan to the oven and bake for 10 more minutes. Pour the pasta sauce over the balls; shake the pan back and forth to coat the balls with sauce, then immediately return the pan to the oven and bake for 15 to 20 minutes, or until the sauce is bubbling hot. Serve hot, or cover and refrigerate. Calories: 198 Fat: 5g Protein: 17g Carbs: 19g Fiber: 3g Sugar: 4g Cholesterol: 43mg Sodium: 720mg If the sweet potato is not yet cooked, prick the skin 2 or 3 times with a fork. In a microwave oven, place the potato on a sheet of paper towel; microwave on HIGH for 4 to 5 minutes, then turn the potato over and microwave for another 4 to 5 minutes, or until tender. The Nutrition Profile only includes the meatballs and sauce, not any accompaniments, such as pasta. Edited by LuAnn Bermeo. PAGE 85

86 Zesty Chicken and Pasta with Vegetables Submitted by: candiceswolf Recipe contributes protein, starchy and fibrous carbs. Recipe adapted from Kraft Foods. Servings: 6 Serving size: 8 oz. (1 cup) Prep Time:10-15 minutes Cook Time: 15 minutes Prepare pasta as directed on package. Meanwhile, in a large skillet, heat 1/4 cup of the dressing over medium-high heat. Add the chicken and cook, stirring occasionally for 5 minutes, or until chicken is cooked through. Add the broccoli, pepper, carrots and onion, then continue cooking, stirring occasionally, 5 more minutes, or until the vegetables are tender-crisp. When the pasta is done, drain thoroughly, then gently stir pasta and the remaining 1/4 cup dressing into the cooked chicken and vegetables. If desired, transfer mixture to a large serving bowl or divide into six individual 1-cup servings. Sprinkle with Parmesan cheese, allowing 1 tablespoon per serving. Serve immediately. 8 ounces whole wheat fusilli or farfelle pasta (spiral or bowtie shaped) 1/2 cup reduced fat Italian dressing (such as Kraft Light House Italian) 1 pound boneless, skinless chicken breasts cut into 1-inch cubes 2 cups fresh or frozen broccoli florets 1 red bell pepper seeded, cut lengthwise in thin slices, then crosswise in half 1 cup carrots well scrubbed and julienned (measured after cutting) 1 small onion thinly sliced 6 tablespoons reduced fat grated Parmesan cheese Calories: 289 Fat: 5g Protein: 25g Carbs: 34g Fiber: 0g Sugar: 4g Cholesterol: 48mg Sodium: 434mg PAGE 86

87 Autumn Chicken Stew Submitted by: nojo54 Recipe provides primarily starchy and simple carbs, with a lesser, but significant amount of protein. Servings: 8 servings Serving size: 12 ounces Prep Time: 20 minutes Cook Time: minutes 1 pound frozen grilled chicken breast strips 4 cups (32 ounces) reduced-sodium chicken broth (divided use) 4 medium carrots, well-scrubbed, then sliced 2 Granny Smith (or other tart variety) apple, peeled, quartered, cored, then coarsely chopped 2 medium parsnips, peeled, then cubed 1 large onion, chopped 1/2 teaspoon dried rosemary (or 2 teaspoons fresh rosemary, chopped) 1/4 teaspoon salt 1/4 teaspoon ground black pepper 2 teaspoons apple cider vinegar On a large plate, spread the frozen chicken strips into a single layer; set aside to begin thawing. Into a large saucepan, pour 1/4 cup of the chicken broth. Add the prepared carrots, apples, parsnips and onion; sauté over medium-high heat for 3 to 5 minutes, or until the vegetables begin to soften, stirring occasionally. (If the broth completely cooks off, add another tablespoon or two - just enough for the vegetables to sizzle). When the vegetables are tender-crisp, stir in the remaining broth, rosemary, salt and pepper; bring the broth to a boil over high heat, then reduce the heat to medium-low and cook gently for 8 to 10 minutes, or until the vegetables are tender. Slice the partially thawed chicken strips crosswise into bite-size pieces. When the vegetables are tender, add the chicken and vinegar to the saucepan; return the soup to a boil over high heat. Adjust seasonings to taste. Serve immediately, or cover and refrigerate. Calories: 155 Fat: 2g Protein: 15g Carbs: 23g Fiber: 5g Sugar: 10g Cholesterol: 28mg Sodium: 652mg STARCHY CARBS Photo is not an exact representation of the recipe. Recipe adapted by LuAnn Bermeo, Fast Track recipe editor from www. eatingwell.com. PAGE 87

88 LuAnn s Chick(pea) Nuggets Submitted by: CC615 Recipe contributes primarily starchy carbs, with a lesser, but significant, amount of protein and dietary fiber. This kid-friendly vegetarian chick(pea) nugget mixture can be quickly prepared in a food processor. Although extra crispy when panfried in a small amount of olive oil, the nuggets are lower in fat and still delicious browned in the oven. See Notes for serving suggestions. Servings: 5 Serving size: 4 sm. nuggets Prep Time: minutes Cook Time: minutes No-stick cooking spray (or olive oil in a mister) 1 (15-ounce) can chickpeas (garbanzos) 4 egg whites 2 Tablespoons natural peanut butter 2 teaspoons ground cumin 1 teaspoon baking powder 1/4 teaspoon garlic powder 1/4 teaspoon salt (or to taste) 1/8 teaspoon red (cayenne) pepper (or to taste) 1 cup dry, fine bread crumbs (preferably whole grain) 2 to 4 Tablespoons reserved liquid from chickpeas Proceed to the next step if frying the nuggets, other wise, preheat the oven to 375 degrees. Spray a large baking sheet liberally with no-stick cooking spray or mist lightly with olive oil; set aside. Drain the garbanzo beans, reserving liquid; set beans and liquid aside. In a food processor, combine the egg whites, peanut butter, cumin, baking powder, garlic powder, salt and pepper; process until blended, scraping sides of bowl if necessary. Add the coarsely chopped carrot and onion; pulse on and off several times until the vegetables are quite finely chopped. Add the drained garbanzo beans; pulse on and off several more times until the beans are mashed and the mixture is quite smooth. (Avoid over processing; some texture should remain)! Transfer the mixture to a mixing bowl. Stir in the dry bread crumbs until well mixed. If necessary, stir in just enough of the reserved bean liquid to enable the mixture to be shaped into nuggets. With dampened palms, firmly press about 2 tablespoons of the mixture together, forming a small oval-shaped nugget about 2 inches long and 1/2 inch thick; place on the prepared baking sheet. Repeat with the remaining mixture, arranging the nuggets at least 1 inch apart to allow for even browning. Spray the tops of the nuggets lightly with no-stick spray or mist with olive oil. Bake in the preheated oven for 10 to 15 minutes or until the nuggets are browned on the underside. Remove the pan briefly; flip the nuggets over, then spray tops lightly with no-stick spray or olive oil. Bake about 10 more minutes, or until the second sides are browned. Serve the nuggets hot. Refrigerate leftovers in a covered container; reheat as needed. STARCHY CARBS 1 small (5-6 inch) carrot, coarsely chopped 1/2 medium yellow or white onion, coarsely chopped CONTINUED NEXT PAGE PAGE 88

89 LuAnn s Chick(pea) Nuggets Calories: 230 Fat: 5g Protein: 11g Carbs: 35g Fiber: 5g Sugar: 3g Cholesterol: 0mg Sodium: 659mg STARCHY CARBS Nuggets can be enjoyed as finger food, either alone or with a lowfat tartar or dipping sauce. Alternatively, place two nuggets in a pita bread half, then stuff the pocket full with shredded lettuce, sliced tomatoes, cucumbers and sweet onions. If desired, drizzle lightly with lemon juice. Original recipe by Fast Track recipe editor, LuAnn Bermeo, inspired by a recipe from the blog Super Healthy Kids. PAGE 89

90 Molly s Greek Chicken Linguini Submitted by: Moochacha Recipe contains starchy carbs and protein, with a lesser amount of fibrous carbs. Recipe loosely based on a recipe from Cosmopolitan magazine. Servings: 5 Serving size: 8-9 ounces Prep Time: minutes Cook Time: 40 minutes 1 pound boneless, skinless chicken breast halves 2 tablespoons olive oil (divided use) 2 to 3 tablespoons lemon juice (juice of 1 lemon) To taste Greek seasoning (divided use; see Notes) 8 ounces whole wheat linguini (or spaghetti) uncooked 1 pint grape tomatoes washed, patted dry, then halved crosswise 1/3 cup fresh basil leaves cut in thin ribbons (measured after cutting) 1/4 cup semi-soft goat cheese (or feta cheese) crumbled Preheat the oven to 350 degrees. In a shallow, non-aluminum baking dish, arrange the chicken breasts in a single layer. Drizzle with one tablespoon of the olive oil and the lemon juice, then turn pieces over two or three times until well-coated. Sprinkle chicken with Greek seasoning, to taste. Bake for 30 to 40 minutes, or until juices run clear. Meanwhile, bring a large saucepan of water to a rolling boil over high heat, then cook pasta according to package directions. Also use this time to prepare the tomatoes and basil; setting aside for quick assembly. Also set out the crumbled cheese. When the pasta is done, drain well, then return it to the saucepan in which it was cooked. Drizzle with the remaining tablespoon of olive oil and sprinkle with Greek seasoning to taste, then toss until pasta is well coated. (If chicken isn t quite done, cover saucepan to retain heat). Slice baked chicken into thin strips. To assemble, transfer the pasta to a serving platter or individual serving dishes. Top with chicken strips, tomatoes and basil, then sprinkle with crumbled cheese. Serve immediately. Calories: 326 Fat: 9g Protein: 27g Carbs: 34g Fiber: 2g Sugar: 0g Cholesterol: 54mg Sodium: 93mg Look for Greek seasoning in small containers with other seasoning blends. If unavailable locally, you can make your own basic mix by combining: 1 teaspoon dried oregano 3/4 teaspoon each garlic and onion powders 1/2 teaspoon each salt and dried parsley flakes 1/4 teaspoon ground black pepper (or to taste) The Nutrition Profile is without added salt; if using the Greek seasoning mix shown above, sodium content will be 326mg/serving. (Photo is not an accurate representation of the prepared dish, which includes chicken strips and crumbled goat or feta cheese). PAGE 90 STARCHY CARBS

91 FAST TRACK ORIGINAL RECIPES

92 Baked Chicken Nuggets Servings: 6 Crumb Mixture: 1/2 cup high fiber cereal flakes, crushed 1/2 teaspoon chili powder 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 pound boneless, skinless chicken breast, chopped into nugget-sized pieces 2 egg whites, beaten Preparation: Preheat oven to 400 degrees. In a ziplock bag, combine the crushed cereal and seasonings, then set aside. Coat chicken with egg whites, then add to ziplock bag, seal bag and shake until chicken nuggets are coated. In a shallow baking dish, arrange coated nuggets in a single layer, then bake for minutes. or until nuggets are cooked through and crispy. Chicken Lettuce Wraps Servings: 4 1 pound boneless, skinless chicken breast, cut into very small pieces 1 cup canned whole water chestnuts, drained and chopped 1/2 cup raw peanuts 1 tablespoon minced fresh ginger 1/2 cup sliced green onions 1/2 cup minced fresh cilantro 12 large lettuce leaves Preparation: Spray a saucepan with nonfat cooking spray, then sauté chicken with peanuts, water chestnuts and ginger over medium-high heat until chicken is cooked through. Stir in green onions and cilantro. Spoon filling into center of lettuce leaves, then carefully wrap leaves around the filling. Nutritional Information: Serving Size: 4 nuggets Calories: 103 Fat: 1 g Protein: 19 g Carbs: 3 g Fiber: <1 g Sugar: <1 g Cholesterol: 44 mg Sodium: 188 mg Nutritional Information: Serving Size: 2 lettuce wraps Calories: 248 Protein: 32 g Fat: 11 g Carbs: 7 g Fiber: 3 g Sugar: 2 g Cholesterol: 66 mg Sodium: 92 mg PAGE 92

93 Feta Chicken Servings: 6 6 boneless, skinless chicken breasts 2 tablespoons lemon juice, divided use 1/4 teaspoon salt 1/4 teaspoon black pepper 1 cup low fat feta cheese 1/4 cup chopped red pepper 1/4 cup diced Roma tomatoes 1/4 cup minced fresh basil Preparation: Preheat oven to 350 degrees. Place chicken in a shallow baking pan. Sprinkle with 1 tablespoon lemon juice, salt and pepper. Top seasoned chicken with feta cheese, then sprinkle with the remaining lemon juice. Bake minutes, or until chicken is cooked through. Meanwhile, in a bowl, combine pepper, tomato, and basil. Serve baked chicken with vegetable mixture. Ginger Chicken Servings: 4 1 tablespoon olive oil 2 tablespoons sugar substitute 2 tablespoons low sodium soy sauce 1 teaspoon chili paste 1 teaspoon grated fresh ginger 4 boneless, skinless chicken breasts 3/4 cup low sodium chicken broth 1/2 cup green onions 1 teaspoon sesame seeds Preparation: Heat oil in a nonstick skillet over medium heat. Stir in sugar substitute and cook approximately 1 minute. In a small bowl, stir together soy sauce, chili paste, and ginger until well mixed, then add to skillet. Stir chicken and chicken broth into the mixture in skillet, then cook on medium-high heat until chicken is done. Reduce heat to low, cover and simmer for 10 minutes. Just befores serving, gently stir in green onions and sesame seeds. Nutritional Information: Serving Size: 1 chicken breast Calories: 258 Fat: 7 g Protein: 43 g Carbs: 2 g Fiber: 0 g Sugar: 2 g Cholesterol: 121 mg Sodium: 487 mg Nutritional Information: Serving Size: 1 chicken breast Calories: 244 Protein: 41 g Fat: 6 g Carbs: 4 g Fiber: <1 g Sugar: 2 g Fiber: 1 g Cholesterol: 99 mg Sodium: 430 mg PAGE 93

94 Ostrich Shish-Kebabs Servings: 6 6 pounds ostrich meat, cut into 1/2 inch cubes 1 onion, sliced Marinade: 1 cup red wine 1/4 cup red wine vinegar 2 tablespoons olive oil 1 tablespoon Italian leaf parsley 1 tablespoon fresh rosemary, chopped 1 teaspoon black pepper 2 tablespoons Worcestershire sauce 1 teaspoon Tabasco sauce 5 garlic cloves, minced Nutritional Information: Serving Size: 1 kebab Calories: 231 Fat: 7 g Protein: 30 Carbs: 12 g Fiber: 2 g Sugar: 4 g Cholesterol: 299 mg Sodium: 397 mg Vegetables: 2 cups small mushrooms, whole 1 cup cherry tomatoes, whole 2 green peppers, large chunks 1 medium onion, large chunks Preparation: Place meat and onions in a zip lock bag, set aside. Mix the marinade ingredients together in a bowl and add to zip lock bag. Marinate in refrigerator for at least 4 hours. Thread meat and veggies onto skewers and grill over medium heat for 5 minutes per side or until meat is cook through. PAGE 94

95 Rosemary Chicken Servings: 4 4 boneless, skinless chicken breasts 1 tablespoon olive oil 3/4 cup grape nuts cereal 1/2 teaspoon garlic powder 1/2 teaspoon dried rosemary, crushed Preparation: Preheat oven to 400 degrees. Place chicken and oil in a large zip lock bag. Blend or process cereal, garlic powder and rosemary into fine crumbs. Add crumbs to bag, then seal bag and shake until chicken is coated. Arrange chicken in a baking pan sprayed with no-stick cooking spray. Bake minutes, or until chicken is fully cooked. Nutritional Information: Serving Size: 1 chicken breast Calories: 369 Fat: 7 g Protein: 57 g Carbs: 18 g Fiber: 2 g Sugar: 3 g Cholesterol: 137 mg Sodium: 217 mg Shredded Salsa Chicken Servings: 6 1 pound boneless, skinless chicken breast 1/4 cup taco seasoning 1 cup salsa Fresh cilantro sprigs, optional Preparation: Place chicken in slow cooker, sprinkle with taco seasoning and pour salsa over all. Cook on low for 6 to 8 hours, or until chicken is fully cooked. Use two forks to shred chicken, then stir mixture well. Serve chicken over salad greens or a whole grain tortilla, then garnish with fresh cilantro sprigs, if desired. Mixture may also be wrapped in a tortilla. Nutritional Information (without salad greens or whole wheat tortilla): Serving Size: 1/2 cup Calories: 101 Fat: 1 g Protein: 18 g Carbs: 4 g Fiber: <1 g Sugar 1 g: Cholesterol: 44 mg Sodium: 440 mg PAGE 95

96 Spicy Parmesan Chicken Servings: 4 2 tablespoons grated Parmesan cheese 2 tablespoons chili powder 4 boneless, skinless chicken breasts Preparation: Combine cheese and chili powder in a ziplock bag, then seal bag and shake until spices are well mixed. Add chicken to bag, reseal, then shake until chicken is well coated. Transfer coated chicken to a baking dish. Bake for 30 minutes, or until chicken is cooked through. Nutritional Information: Serving Size: 1 chicken breast Calories: 210 Protein: 41 g Fat: 3 g Carbs: 2 g Fiber: 1 g Sugar: <1 g Cholesterol: 101 mg Sodium: 187 mg Turkey Veggie Stir Fry Servings: 6 1 pound boneless, skinless turkey breast, cubed 1 tablespoon olive oil 1/4 cup fat-free chicken broth 2 tablespoons low sodium soy sauce 1 tablespoon cornstarch 1 teaspoon garlic powder 2 cups sliced mushrooms 1 cup sliced zucchini 1/2 cup chopped onions Preparation: In a large skillet, sauté turkey in oil over medium-high heat until turkey is fully cooked. In a small bowl, whisk the chicken broth, soy sauce, cornstarch, and garlic powder until the cornstarch is dissolved, then stir into the turkey. Add the remaining ingredients and continue cooking for 5-7 minutes, or until the veggies are tender. Nutritional Information: Serving Size: 1/2 cup Calories: 101 Fat: 1 g Protein: 18 g Carbs: 4 g Fiber: <1 g Sugar: 1 g Cholesterol: 44 mg Sodium: 440 mg PAGE 96

97 Chicken Couscous Servings: 4 1 1/4 cup low sodium chicken broth 1 (5.7 ounce) box chicken flavor couscous 2 cooked chicken breasts, cubed 1 tomato, chopped 2 tablespoons fresh cilantro, minced STARCHY CARBS Preparation: Bring chicken stock and seasoning packet from couscous to a boil in a large pan. Add couscous and cook, following package instructions. Mix in chicken, tomato and cilantro. Nutritional Information: Serving Size: 1/2 cup Calories: 208 Fat: 4 g Protein: 31 g Carbs: 12 g Fiber: 1 g Sugar: 1 g Cholesterol: 73 mg Sodium: 217 mg PAGE 97