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 Beef and Mushroom Stroganoff 5 Grilled Vietnamese Steak 6 Kate s Juicy Extra Lean Hamburgers 7 Kenneth s Tex Mex-style Meatloaf 8 Kimberly s Beef Hot Pot 9 Sloppy Joes 10 Steak diane 11 Steak Tacos with Avocado Cream Sauce (with Vegetarian Variation) 12 Tex-Mex Sloppy Joes (with Vegetarian Option) 13 Vegetable and Beef Stew 14 STARCHY CARBS Lynn s Zesty Beef and Black Bean Tostadas 15 Ranate s African Samp (Hominy) and Beans with Beef andgreens 16 FAST TRACK ORIGINAL RECIPES Low fat Shepherds Pie 19 Stir Fried Beef and Vegetables 20 Venison Satay 20 Venison Meatballs 21

4 FAST TRACK MEMBER-SUBMITTED RECIPES PAGE 4

5 Beef and Mushroom Stroganoff Submitted by: dez Recipe contains primarily protein and starchy carbs. Adapted from Servings: 4 Serving size: 14 ounces Prep Time: n/a Cook Time: n/a 3/4 pound lean beef sirloin sliced into thin strips Salt to taste Freshly ground black pepper to taste 1 teaspoon olive oil 1 medium onion sliced 1 pound white (button) mushrooms well-cleaned and sliced 2 cloves garlic minced 1 cup fat-free sour cream 1/2 cup fresh tomatoes chopped (measured after chopping; or canned diced tomatoes, drained) 1 tablespoon Worcestershire sauce 1/4 teaspoon hot pepper sauce (such as Tabasco) or to taste 4 ounces uncooked egg noodles cooked according to package directions (about 2 cups cooked) In a large skillet, heat the olive oil over high heat. Season the sirloin to taste with salt and pepper, then add to the skillet cook, turning as needed for 5 minutes, or until browned on all sides. Transfer the browned sirloin to a plate and keep warm. Fill a large saucepan with water, cover, and bring to a boil over high heat. Meanwhile, reduce the heat under the skillet to medium and add the onions. Season lightly with salt and pepper, then sauté, stirring occasionally, for 5 minutes, or until the onions begin to soften. Add the mushrooms to the onions in the skillet and cook for 7 minutes, or until the mushrooms are soft. While the mushrooms are cooking, when the water in the saucepan is boiling vigorously, add the noodles (see end of ingredient list) and cook according to the package directions. Proceeding with the sauce, add the garlic to the onions and mushrooms and cook for 1 more minute. Add the sour cream, tomatoes, Worcestershire and hot sauces, then stir until the sauce is smooth. Gently fold in the sirloin and any juices. Taste and adjust the salt and pepper. Heat thoroughly but do not allow the sauce to boil. Drain the noodles and divide among 4 plates, forming a ring of noodles. Spoon the stroganoff into the center of the rings. Serve immediately. Calories: 340 Fat: 8g Protein: 26g Carbs: 39g Fiber: 3g Sugar: 9g Cholesterol: 69mg Sodium: 150mg Notes: Nutrition Profile does not included added salt. PAGE 5

6 Grilled Vietnamese Steak Submitted by: blueyz39 Recipe contributes primarily protein. Adapted from Cooking Club of America. Servings: 4 servings Serving size: 3.5 ounces Prep Time: minutes Cook Time: 8 to 10 minutes 12 ounces lean beef steak trim all visible fat In a small food processor, combine the lemongrass (or lemon peel), garlic, sugar and pepper, then pulse the processor on and off several times until the lemongrass and garlic are minced. Add the soy sauce, lime juice and oil, then process until a fairly smooth consistency is obtained. Set aside 1 tablespoon of the prepared marinade mixture for later use, then pour the remaining marinade into a sealable plastic bag large enough to accommodate the steak. Place the steak into the bag, seal, then turn the steak until it is well-coated. Refrigerate for at least 30 minutes, or up to overnight. When ready to grill, spray the grill grate with no-stick cooking spray. Place the steak on the heated grill, cover, then cook 8 to 10 minutes for medium-rare, or to desired doneness. Halfway through the cooking time, turn the steak, then brush the cooked surface with the reserved marinade. Let the grilled steak stand for 5 minutes before slicing thinly. Serve hot, garnished with fresh cilantro and lime wedges, if desired. Marinade: 1 stalk lemongrass (see Notes) coarsely chopped (2 tablespoons) 2 cloves garlic coarsely chopped 1 tablespoon sugar To taste: ground black pepper 2 tablespoons low-sodium soy sauce 1 tablespoon lime juice 1 tablespoon olive oil No-stick cooking spray Garnish (optional): Fresh cilantro (coriander) springs Lime wedges Calories: 280 Fat: 16g Protein: 26g Carbs: 5g Fiber: 0g Sugar: 3g Cholesterol: 58mg Sodium: 362mg Notes: Lemongrass is an herb with long, thin, grass-like leaves which adds a fragrant lemon flavor to dishes. If unavailable, substitute 1 1/2 teaspoons grated lemon peel. PAGE 6

7 Kate s Juicy Extra Lean Hamburgers Submitted by: crukat Recipe contributes protein, starchy and fibrous carbs. Summer is the perfect time for hamburgers on the grill. Here s a lower fat version using only ideal foods, that we can enjoy while still staying on track! -Kate (crukat) Servings: 12 Serving size: 1 burger Prep Time: 10 minutes Cook Time: 10 minutes 1 pound extra lean ground beef 2 egg whites 1 cup quick-cooking oatmeal uncooked 3 tablespoons hamburger seasoning (see Notes) 1 tablespoon steak sauce seasoning (see Notes) 1/4 cup mild salsa (fresh preferred) 12 cups Romaine or other leaf lettuce rinsed, then patted dry (retain in whole leaf form to make buns ) 2 tomatoes sliced Preheat grill to medium, or if using oven, set to Broil. In a large bowl, combine all the ingredients, except the lettuce and tomatoes. Form mixture into twelve portions, then shape into burgers. Arrange burgers on grill or baking pan. Cook using desired method for about 10 minutes, or until no longer pink in the center, flipping halfway through the cooking time. Meanwhile, rinse whole lettuce leaves, then pat dry; set aside. Also, slice the tomatoes. Serve burgers immediately on rolls made from whole lettuce leaves, topped with a tomato slice, or refrigerate in an airtight container. Calories: 138 Fat: 7g Protein: 10g Carbs: 9g Fiber: 2g Sugar: 2g Cholesterol: 26mg Sodium: 411mg Notes: I like to use Epicure, a Canadian spice blend. If not available, substitute another low-sodium or salt-free seasoning blend of your choice. Alternatively, use a combination of Cajun seasonings, such as ground cumin and paprika. In lieu of steak seasoning, you may use a dash of your favorite barbecue sauce; however, avoid the addition of too much sugar or sodium. Reheat burgers as needed; good with fresh veggies, or crumbled into a salad. -Kate (crukat) Recipe by Fast Track member, Kate (crukat). PAGE 7

8 Kenneth s Tex Mex-style Meatloaf Submitted by: bostick123 Recipe contributes primarily protein, with a lesser amount of fibrous carbs. My children loved this! -Kenneth (bostick123) Servings: 10 Serving size: 5.7 ounces Prep Time: 15 min Cook Time: 45 min No-stick cooking spray 2 pounds extra lean ground turkey 1 cup green bell pepper diced (measured after dicing) 1 cup onion chopped (measured after chopping) 1 cup summer squash (yellow crookneck or zucchini) diced (measured after dicing) 1/2 cup salsa 1 tablespoon chili powder 1/2 teaspoon garlic powder Preheat oven to 400 degrees. Spray a 9x5-inch loaf pan with no-stick cooking spray; set aside. In a large mixing bowl, stir together all the ingredients (except 1 cup of salsa for topping0, until well mixed. Press the mixture evenly into the prepared pan. Cover the pan with foil, leaving a 1-inch steam vent in one corner. Bake in the preheated oven for 45 minutes or until the meat is no longer pink and internal temperature has reached degrees. Allow loaf to stand for 5 minutes before turning out onto serving platter. Meanwhile, in a small saucepan, heat 1 cup of salsa to serve over meatloaf. Calories: 166 Fat: 7g Protein: 21g Carbs: 7g Fiber: 2g Sugar: 3g Cholesterol: 59mg Sodium: 323mg Topping: 1 cup salsa PAGE 8

9 Kimberly s Beef Hot Pot Submitted by: kishoy Recipe contributes protein, with lesser amounts of starchy and fibrous carbs. Try Kimberly s flavorful Southwestern beef dish rolled inside whole grain tortillas (as shown in the photo), or served with a side of brown rice or quinoa. Servings: 4 Serving size: 8 ounces Prep Time: 10 minutes Cook Time: 15 minutes 1/4 cup lowfat, reduced-sodium beef broth (or water) 8 ounces extra lean beef, cut into strips 1 small onion, diced 1 red bell pepper, diced 1 cup diced tomatoes 1 cup rinsed and drained, canned black beans 1/2 cup fresh or frozen whole kernel corn 2 teaspoons chili powder 1 teaspoon ground cumin 1/2 teaspoon garlic powder Pour about 2 Tablespoons of the beef broth (or water) into a large skillet; over medium-high heat, sauté the beef strips for 3 minutes, drizzling in a few more drops of broth if the beef begins to stick. Add the onion and red bell pepper; continue sautéing for 3 more minutes, adding just enough broth for the mixture to sizzle. Add all of the remaining ingredients; continue cooking for about 4 minutes, or until the liquid evaporates. Serve hot, or cover and refrigerate. Calories: 219 Fat: 4g Protein: 26g Carbs: 20g Fiber: 6g Sugar: 4g Cholesterol: 51mg Sodium: 137mg Notes: Edited by LuAnn Bermeo. Photo is not an exact representation of the recipe. PAGE 9

10 Sloppy Joes Submitted by: justhide This recipe contains protein and starchy carbs. Adapted from The Clean Diet for Family and Kids by Tosca Reno. Servings: 4 sandwiches Serving size: 1/2 sandwich Prep Time: 15 minutes Cook Time: 10 minutes In a large skillet, heat the olive oil over medium heat, then sauté the celery, onion and garlic for 5 minutes, stirring occasionally. Add the ground meat and continue cooking and stirring occasionally for 5 more minutes, or until the meat is browned. While the meat browns, in a small bowl, stir together the chili sauce, tomato paste, Worcestershire sauce, vinegar and spices. Drain any excess oil from the sautéed mixture, then stir in the prepared sauce, rice and onions. Season to taste with salt and pepper. Split the hamburger buns, setting the top halves aside. Divide the filling mixture evenly between the four bottom halves, then press the top halves gently into place atop the filling. Cut each sandwich in half. Serve immediately. 1 teaspoon olive oil 1/4 cup celery chopped (measured after chopping) 1/4 cup onion finely chopped (measured after chopping) 1 clove garlic minced (about 1/2 teaspoon) 1 pound lean ground beef or bison (see Note for vegetarian option) 1/2 cup low-sodium chili sauce 2 tablespoons tomato paste 1 tablespoon Worcestershire sauce 1 tablespoon white wine vinegar 1 teaspoon each chili powder, ground cumin and dried oregano 1/4 cup cooked brown rice 2 to 3 tablespoons green onions (scallions or spring onions) chopped (measured after chopping) Salt to taste Ground black pepper to taste 4 whole grain hamburger buns split Calories: 228 Fat: 12g Protein: 14g Carbs: 18g Fiber: 1g Sugar: 4g Cholesterol: 39mg Sodium: 168mg Notes: Sandwich halves may be wrapped, refrigerated and used as a to-go lunch. Nutrition Profile does not include added salt. VEGETARIAN OPTION: Replace the ground beef or bison with 3/4 pound vegetarian burger, crumbled tempeh or extra firm tofu, then cook as directed for the meat. (There will no excess oil to drain). PAGE 10

11 Steak Diane Submitted by: EsthervdM Recipe contributes primarily protein. Servings: 1 Serving size: 4 ounces Prep Time: 5 minutes Cook Time: 5-8 minutes 3 ounces lean cut beef steak trim all visible fat 2 tablespoons fresh lime (or lemon) juice Dash Worcestershire sauce 2 teaspoons brandy To taste salt Preheat a non-stick skillet on high. Dry-fry the steak to desired doneness (see Notes). Transfer the steak to a heated plate; cover to keep warm. To deglaze the pan, add the lime juice and Worcestershire sauce to the skillet; use a spatula to remove the tasty brown bits from the bottom, then remove the pan from the stove. Stir in the brandy and salt to taste. Pour the juices over the steak. Serve hot. Calories: 246 Fat: 11g Protein: 26g Carbs: 4g Fiber: 0g Sugar: 0g Cholesterol: 57mg Sodium: 63mg Notes: Cooking Guide: For a rare steak -- Cook 1 1/2-inch thick steak for 1 1/2 minutes per side. For a medium steak -- Cook each side 2 1/2 to 3 minutes per side. The Nutrition Profile does not include added salt. Recipe adapted from Fat-burner Foods: Eat yourself Slimmer in 14 Days by Dr. Caroline M. Shreeve. Author: Dr. C. M. Shreeve PAGE 11

12 Steak Tacos with Avocado Cream Sauce (with Vegetarian Variation) Submitted by: candiceswolf Recipe contributes protein, fibrous and starchy carbs. Adapted from Clean Eating magazine. Servings: 6 Serving size: 1 taco Prep Time: minutes Cook Time: 5-8 minutes Accompaniments: 6 corn tortillas 2 ripe tomatoes seeded, then diced (drain excess juice) 1 green or red bell pepper seeded, then thinly sliced 1 cup romaine lettuce rinsed, patted dry, then torn into bite-size pieces (measured after tearing) 1/4 cup fresh cilantro leaves and thin stems minced (measured after mincing) Filling: 3/4 pound lean round steak thinly sliced into 1/4-inch strips 1 teaspoon Mexican or Southwestern seasoning 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1 clove garlic minced To taste salt To taste ground black pepper No-stick cooking spray Avocado Cream Sauce: 1 ripe avocado halved, pitted, then peeled 6 ounces fat-free plain Greek yogurt 1 jalapeno pepper halved, then seeded 1/4 cup fresh cilantro leaves and fine stems minced (measured after mincing) 1 clove garlic chopped 1/2 teaspoon Mexican or Southwestern seasoning Prepare accompaniments, setting each aside separately. In a large sealable plastic bag, combine the Mexican seasoning, cumin, cinnamon, garlic, salt and pepper, then seal the bag and shake to mix. Add the steak strips, then reseal the bag and shake until the strips are well-coated. Preheat a large nonstick or cast-iron skillet over high heat for 1 minute then reduce the heat to medium-high. Spray a large heavy skillet with no-stick spray, then sauté the steak strips for about 5 minutes for medium doneness, or until strips are slightly pink, but not red inside. (If you prefer medium-well doneness, cook steak for an additional 2-3 minutes). Meanwhile, prepare the Avocado Cream Sauce. In a blender, combine all of the sauce ingredients, then cover and blend until smooth. To serve, lay out tortillas on individual serving plates. Divide the sautéed steak evenly between the tortillas, then top each taco with tomatoes, bell pepper, lettuce and cilantro. Spoon about 2 level tablespoons over each taco. Serve immediately. CONTINUED NEXT PAGE PAGE 12

13 Tex-Mex Sloppy Joes (with Vegetarian Option) Submitted by: LLuAnn Recipe contributes protein and starchy and fibrous carbs. Loosely adapted from Clean Eating magazine; submitted by kristin. Servings: 8 Serving size: 1 open-faced sandwich Prep Time:15-20 minutes Cook Time: minutes No-stick cooking spray 1 pound extra-lean ground turkey breast 1 green bell pepper diced 1 red bell pepper diced 1 medium onion chopped 2 teaspoons (or to taste) chili powder 1/2 teaspoon ground cumin 1/2 teaspoon garlic powder 1 (15-ounce) can petite diced tomatoes 1 (15-ounce) can chili beans (red beans in chili sauce) 1 cup fresh or frozen whole sweet corn kernels 1/2 cup lowfat chicken or vegetable broth 1 tablespoon cornstarch 4 whole wheat or whole grain hamburger buns halved 2 ounces reduced-fat Monterey Jack or Co-Jack cheese shredded (about 1/2 cup) Spray a large skillet with no-stick cooking spray. Cook turkey over medium-high heat, breaking it up with a spatula or spoon, for 3 to 4 minutes, or until meat begins to brown. Add peppers and onion, then continue cooking for 4 or 5 minutes, or until vegetables are tender-crisp. Stir in chili powder, cumin and garlic and cook for one minute. Meanwhile, preheat broiler. Then, in a small bowl, whisk together broth and cornstarch until cornstarch is dissolved. Stir dissolved cornstarch into turkey and vegetable mixture, then cook, stirring frequently, until mixture bubbles and thickens; reduce heat to medium-low and simmer, stirring occasionally for 5 minutes while toasting the buns. On a large baking sheet, arrange split buns, cut side up, in a single layer. Position pan about 6 inches from top heating element and broil, checking frequently, for 2 to 3 minutes, or until buns are lightly toasted. Top each toasted bun half with about 3/4 cup of sloppy joe mixture, then sprinkle with 1 tablespoon shredded cheese. Serve immediately. Calories: 266 Fat: 7g Protein: 21g Carbs: 32g Fiber: 6g Sugar: 7g Cholesterol: 38mg Sodium: 735mg Notes: VEGETARIAN OPTION: Substitute 12 ounces frozen or canned vegetarian ground beef substitute for ground turkey. No need to brown before adding vegetables. Use vegetable broth. Nutrition Profile is based on one open-faced sandwich. PAGE 13

14 Vegetable and Beef Stew Submitted by: CrEusXDO Recipe contributes protein and starchy and fibrous carbs. Servings: 14 servings Serving size: 10 ounces Prep Time: 20 minutes Cook Time: 1 hour+15 minutes 1 1/2 pounds beef chuck roast (or other tougher cut stew meat) all visible fat removed, then cut in bite-size pieces 3 carrots well-scrubbed, then sliced 2 ribs celery sliced 1 white or yellow onion coarsely chopped 1 medium turnip peeled, then cut in 1/2-inch cubes 1 cup frozen whole kernel, sweet corn 1 cup cut green beans 1 cup frozen lima beans 1 cup frozen peas 1 (28-ounce) can tomato puree 1 (28-ounce) can diced tomatoes 1 teaspoon Worcestershire sauce 2-3 dashes (or to taste) hot pepper sauce 1 pinch dried oregano 4 ounces (1 cup) uncooked small whole grain pasta (or broken whole grain spaghetti) To taste salt To taste pepper In a large saucepan, combine all of the ingredients, except the pasta, salt and pepper. Bring the mixture to a boil over high heat, stirring constantly; reduce heat to medium-low, then continue cooking gently for 1 hour, or until the vegetables are nearly tender. Stir in the uncooked pasta; continue cooking another 15 minutes, or until pasta is al dente. If necessary, add water until stew has the desired consistency. Season to taste with salt and pepper. Serve hot. Cover and refrigerate leftovers. Calories: 260 Fat: 6g Protein: 29g Carbs: 23g Fiber: 5g Sugar: 7g Cholesterol: 55mg Sodium: 225mg Notes: The Nutrition Profile does not include added salt. Recipe adapted from PAGE 14

15 Lynn s Zesty Beef and Black Bean Tostadas Submitted by: VioLynn Recipe provides primarily starchy carbs, with a lesser, but significant, amount of protein and fibrous carbs. Servings: 10 tostadas Serving size: 1 tostada Prep Time: 15 minutes Cook Time: minutes 10 corn tortillas No-stick cooking spray (or olive oil mister) 1/2 pound extra lean ground beef 1 1/2 cups no-salt added cooked black beans, partially mashed (1 15-ounce can, drained) 1/2 cup water 1 (1.25-ounce) packet reduced-sodium taco seasoning mix 2 1/2 cups shredded romaine lettuce 1 1/4 cups diced fresh tomatoes 1 1/4 cup shredded carrots 10 Tablespoons finely chopped sweet onions 1 1/4 cups tomato-based salsa Preheat the oven to 400 degrees. On a large baking sheet, arrange the tortillas in a single layer, with as little overlap as possible. Spray briefly with no-stick cooking spray; or mist with olive oil, then turn and spray on the second side. Position the pan in the center of the preheated oven. Bake the tortillas for minutes, or until crisp and golden. Remove the tortillas from the oven and place on a wire rack to cool. Meanwhile, in a medium skillet over medium-high heat, brown the ground beef. Stir in the partially mashed beans, water and taco seasoning mix; bring back to a boil, then reduce the heat to medium-low and cook gently for 5 minutes, stirring occasionally. Also, prepare the lettuce, tomatoes, carrots and onions. To assemble a tostada: Place a tortilla on a plate Spread with about 1/4 cup of the seasoned beef-bean mixture Sprinkle about 1/4 cup of the shredded lettuce over the beef-bean mixture Top the lettuce with about 2 Tablespoons EACH of the tomatoes, carrots and onions Serve tostada topped with 2 Tablespoons of salsa Repeat with the remaining ingredients. Serve immediately. Calories: 189 Fat: 5g Protein: 9g Carbs: 26g Fiber: 5g Sugar: 4g Cholesterol: 16mg Sodium: 444mg Notes: Recipe by Lynn (VioLynn), as edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 15 STARCHY CARBS

16 Ranate s African Samp (Hominy) and Beans with Beef and Greens Submitted by: advocaatje Recipe contributes starchy carbs, as well as a significant amount of protein. An interesting starchy dish, typical of African cuisine, that I would like to introduce to the rest of the world. For vegetarians and vegans, the dish is still tasty and nutritious without the meat and dairy. -Renate (advocaatje) Servings: 10 Serving size: 10 ounces Prep Time: min. Cook Time: 1 hr. to 1 1/2 Soft Shin (Beef): 1 tablespoon olive oil 1 medium white or yellow onion peeled, then diced 2 cloves garlic peeled, then minced 2 teaspoons curry powder 5 whole cloves 3 dried bay leaves 1 pound beef shanks cut in 1-inch slices, then all connective tissue and visible fat trimmed Water as needed to cover beef shanks Samp (Hominy) and Beans: 4 (15-ounce) cans hominy rinsed, then drained 2 (15-ounce) cans light red beans (or Roman beans) rinsed, then drained 1 medium white or yellow onion chopped 3 cups water Morogo (Greens): 1 tablespoon olive oil 1 medium onion chopped 5 to 6 ounces spinach (or Swiss Chard) rinsed, drained, then coarsely chopped 1 cup evaporated nonfat milk 2 teaspoons natural peanut butter 1/4 teaspoon (or to taste) ground nutmeg Final Seasonings (optional): To taste ground black pepper To taste salt Step 1 (Beef): In a large skillet, heat the olive oil over medium-high heat. Add the chopped onions; sauté until tender. Stir in the minced garlic, curry powder, cloves and bay leaves; continue sautéing another minute or two to develop flavor. Add the beef; sear quickly on the first side, then turn and sear on the second side. Add just enough water to cover the beef; reduce the heat to medium-low, then cover the skillet and cook gently for about 45 minutes to 1 hour and 15 minutes, or until the meat is falling apart. (Check the level of the water periodically, adding just enough to keep the beef covered, if necessary). Meanwhile, proceed to Steps Two and Three. CONTINUED NEXT PAGE STARCHY CARBS PAGE 16

17 Ranate s African Samp (Hominy) and Beans with Beef and Greens Step 2 (Hominy and Beans): As soon as the beef is cooking, in a medium saucepan, combine all the ingredients; bring to a boil over medium-high heat, then reduce the heat to medium-low and cook gently until the beef in the skillet is done, stirring occasionally to prevent sticking. (The mixture will tend to stick more as the liquid cooks off). If most of the liquid has cooked off before the beef is done, remove the saucepan from the stove. Step 3 (Greens): As soon as the hominy and beans are cooking, in a second medium skillet, heat the olive oil over medium-high heat. Add the chopped onion; sauté until tender. Stir in the selected greens and milk; reduce the heat to medium-low, then cook until creamy. Stir in the peanut butter until smooth; continue cooking gently for about 15 minutes. Season to taste with nutmeg. To complete the dish, drain the cooked beef (reserving the broth, if desired, in a separate container for later use); place the drained beef, hominy and beans, and creamed spinach in a large serving bowl; stir gently until well mixed. Remove bay leaves. If desired, season to taste with salt and pepper. Serve hot. Refrigerate leftovers. Notes: Although the broth is not used in Samp and Beans, it may be made into gravy for use with other dishes by whisking in 1 tablespoon of cornstarch for each cup of liquid, then cooking until thickened. Season gravy to taste. The Nutrition Profile does not include added salt. Recipe edited by LuAnn Bermeo, Fast Track recipe editor. STARCHY CARBS Calories: 283 Fat: 7g Protein: 20g Carbs: 35g Fiber: 8g Sugar: 8g Cholesterol: 28mg Sodium: 512mg PAGE 17

18 FAST TRACK ORIGINAL RECIPES

19 Low fat Shepherds Pie Servings: 6 Potato Topping: 1 pound potatoes, peeled and cut into chunks 2 cloves garlic, peeled 1 cup fat free cottage cheese (added after potatoes and garlic are cooked) To complete potato topping, drain water, leaving potatoes and garlic in the saucepan. Add cottage cheese and mash until smooth. Pipe or drop potato mixture by spoonfuls evenly over the filling. Bake shepherds pie minutes, or until filling is bubbly hot and potatoes have begun to brown. Meat and Veggie Filling: 1 pound extra lean ground beef 2 tablespoons flour 3/4 cup low sodium beef broth 1 tablespoon ketchup 1 cup chopped broccoli 1 cup diced carrots 1 cup frozen peas, thawed 1 cup chopped green peppers Nutritional Information: Serving Size: 1/6th of pie Calories: 264 Fat: 13 g Protein: 16 g Carbs: 21 g Fiber: 3 g Sugar: 10 g Cholesterol: 52 mg Sodium: 376 mg Preparation: Preheat oven to 375 degrees. Place potatoes and garlic in a large saucepan and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover and simmer for minutes, or until potatoes are soft. Meanwhile, prepare filling. To make filling, brown ground beef in a large skillet over medium-high heat, stirring occasionally. Stir in flour and cook 1 minute. Stir in broth and ketchup, continue cooking until mixture bubbles and thickens, stirring occasionally. Also, place veggies in a large microwave-safe plastic bag, then seal bag and poke several times with a fork. Microwave on High for 3 minutes. Stir veggies into beef mixture and cook for 5 minutes, stirring occasionally. Spread filling into an 8-inch square baking dish. PAGE 19

20 Stir Fried Beef and Vegetables Servings: 6 1/3 cup low fat/low sugar Italian dressing 1 tablespoon reduced sodium soy sauce 1/4 teaspoon ground ginger 1 cup small broccoli florets 1/2 cup coarsely chopped onions 1 cup chopped mushrooms 1/2 cup sliced green onions 1 1/2 pounds lean steak, cut into 1/2 inch strips Preparation: Combine Italian dressing, soy sauce and ginger in a bowl. Set aside 2 tablespoons of the dressing mixture. Combine remaining dressing mixture, broccoli and onion in a large skillet, then cook over medium heat until vegetables are just tender, stirring occasionally. Add mushrooms and green onions and cook for 5 more minutes. Remove vegetable mixture from skillet and keep warm. Combine remaining dressing mixture and beef in skillet, then cook on high for 5 minutes, or until meat is cooked through, stirring constantly. Return vegetables to skillet and warm. Goes well with brown rice. Nutritional Information: Serving Size: 3/4 cup Calories: 179 Fat: 6 g Protein: 26 g Carbs: 4 g Fiber: <1 g Sugar: 2 g Cholesterol: 54 mg Sodium: 352 mg Venison Meatballs Servings: 4 1 pound lean ground venison 1/2 small yellow onion, minced 1 medium carrot, grated 1 egg white 1/2 teaspoon cumin Preparation: Place all ingredients in a large bowl and mix well. Divide mixture into sixteen equal parts, then form each part into a small ball. Bring water to a boil in a saucepan. Place meatballs in a single layer in a steamer basket, then cover and steam for 10 minutes or until cooked through. Serve with your favorite low sugar/low fat sauce. Nutritional Information: Serving Size: 4 meatballs (without sauce) Calories: 206 Fat: 9 g Protein: 26 g Carbs: 3 g Fiber: <1 g Sugar: 1 g Cholesterol: 91 mg Sodium: 115 mg PAGE 20

21 Venison Satay Servings: pound venison, sliced in 1/4 inch thick strips Marinade: 1/3 cup low sodium soy sauce 2 tablespoons toasted sesame seeds 2 garlic cloves, minced 2 teaspoons ginger, minced 2 teaspoons sesame oil 2 teaspoons rice vinegar 1 teaspoon sugar substitute 1/2 teaspoon white pepper Preparation: Combine marinade ingredients in a large zip lock bag, then seal bag and mix well. Add deer meat to bag and reseal. Marinate in refrigerator for 1 hour. Place meat on skewers, then grill on medium-high heat until fully cooked. Nutritional Information: (Based on 8 skewers) Serving Size: 1 skewer Calories: 98 Fat: 3 g Protein: 14 g Carbs: 3 g Fiber: <1 g Sugar: <1 g Cholesterol: 48 mg Sodium: 384 mg PAGE 21