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
FAST TRACK MEMBER-SUBMITTED RECIPES Cacao Nib Pork Chops with Butternut Squash & Spinach 5 Kate s Lean Pork Loin Roast 6 Pineapple-Teriyaki Pork Roast (Slow Cooker) 7 Pork Chop Baked with Apple and Sweet Potato 8 Sara s Grilled Pork Tenderloin 9 Tandoori-spiced Pork Tenderloin 10 FAST TRACK ORIGINAL RECIPES Pork Stir Fry 12 Pork Stroganoff 12
FAST TRACK MEMBER-SUBMITTED RECIPES PAGE 4
Cacao Nib Pork Chops with Butternut Squash & Spinach Submitted by: jspenner Introduction: Recipe contributes protein, starchy & fibrous carbs. Servings: 4 Serving size: 12 ounces Prep Time: n/a Cook Time: n/a 1/4 cup fat free vegetable broth (or water) 12 ounces butternut squash (or other bright orange-fleshed winter squash) peeled, seeded and cubed (weighed after cubing) 1 teaspoon olive oil 1/4 cup egg substitute (such as Egg Beaters) 7 ounces thin-cut lean pork chops trim any remaining visible fat and pound to 1/2-inch thickness 1 tablespoon raw cacao nibs (see Notes) 2 tablespoons sugar-free maple-flavored syrup To taste ground cinnamon To taste salt To taste ground black pepper 2 cups fresh baby spinach leaves rinsed and patted dry Directions: Pour about half of the vegetable broth into a large skillet. Add the prepared squash and cook over medium heat until the cubes are fork tender and lightly browned, stirring infrequently (stirring as little as possible aids browning). If the broth boils completely off, add more broth - just enough to keep the squash from sticking. Meanwhile, heat the oil in a second large skillet over medium heat and proceed with the preparation of the chops. Pour the egg substitute into a small bowl large enough to accommodate a single chop. Dip both sides of the chops into the egg substitute, placing the coated chops on a plate. Sprinkle the chops with about half of the cocoa nibs, then turn the chops over and sprinkle the remaining nibs over the second side. Arrange the chops in a single layer in the preheated skillet; cook on the first side until golden brown, then turn and cook until the second side is browned. When the squash is nearly done, drizzle with the sugar-free syrup, stir briefly to coat, then season to taste with salt, pepper and cinnamon. Also, season the cooked chops with salt and pepper to taste. Hopefully, everything should be done about the same time! Arrange the chops on one side of a serving platter. (Alternately, the ingredients may be divided between two individual serving plates). Beside the chops, create a bed of spinach leaves, then top spinach with the squash. Serve immediately. Nutrition Profile: Calories: 300 Fat: 10g Protein: 29g Carbs: 31g Fiber: 6g Sugar: 5g Cholesterol: 66mg Sodium: 217mg Notes: Cacao ( kah COW - rhymes with cow) nibs are lightly crushed raw cacao beans, said to have many health benefits. However, in this recipe, they are used for the rich, nutty, roasted flavor they impart. You can find cacao nibs at health and whole food stores, or online. They are quite expensive, but generally, only a small amount of nibs are used at a time. Some people enjoy the intense, bitter chocolate flavor of plain nibs; they may also be added to smoothies. Nutrition Profile is without added salt. PAGE 5
Kate s Lean Pork Loin Roast Submitted by: crukat Introduction: Recipe contributes primarily protein. I love the ease of making a pork loin then enjoying it on top of salads or with couscous or quinoa. -Kate (crukat) Servings: 4 Serving size: 3 ounces Prep Time: 5 minutes Cook Time: 40-50 minutes 1 (12-ounce) lean pork loin roast trim off any visible fat 1/2 cup quick-cooking oatmeal uncooked 1 teaspoon preferred dried herbs, such as oregano or rosemary (see Notes) To taste salt To taste ground black pepper Directions: Preheat the oven to 400 degrees Fahrenheit. Place the trimmed pork loin in a loaf pan; set aside. In a small bowl, stir together the oatmeal, herbs, salt and pepper; sprinkle over the pork loin. Cover the pan with aluminum foil. Bake for 40 to 50 minutes, or until the meat has reached an internal temperature of 150 to 155 degrees. Let the meat rest at least 10 minutes before serving to allow juices to settle. Cut into eight thin slices, allowing two slices per serving. Serve immediately. Refrigerate leftovers in an airtight container. Nutrition Profile: Calories: 131 Fat: 3g Protein: 19g Carbs: 7g Fiber: 1g Sugar: 0g Cholesterol: 55mg Sodium: 46mg Notes: One tablespoon of fresh minced herbs may be substituted for 1 teaspoon of dried herbs. Recipe by Fast Track member, Kate (crukat), as edited by LuAnn Bermeo, Fast Track recipe editor. PAGE 6
Pineapple-Teriyaki Pork Roast (Slow Cooker) Submitted by: Vtaylor Introduction: Recipe contributes protein and simple carbs. Unbelievably easy, equally delicious! -Vtaylor Servings: 8 Serving size: 5 ounces Prep Time: 5 minutes Cook Time: Slow Cooker 1 (3 pound) lean pork loin roast thawed in refrigerator (if frozen), then sliced in half 1 (15-ounce) can crushed, unsweetened pineapple (in juice) un-drained 1/4 cup teriyaki sauce Directions: Arrange halved pork loin roast in a 5-quart slow cooker. Top with un-drained pineapple and teriyaki sauce. Cover and cook on LOW for 6 to 8 hours or on HIGH for 2 hours, or until the roast is tender. Nutrition Profile: Calories: 150 Fat: 2g Protein: 24g Carbs: 6g Fiber: 0g Sugar: 6g Cholesterol: 74mg Sodium: 405mg Notes: Photo is not an exact representation of the recipe. PAGE 7
Pork Chop Baked with Apple and Sweet Potato Submitted by: JudyC Introduction: Recipe contains primarily protein, with lesser amounts of starchy and simple carbs. Adapted from PX90X Nutrition Guide. Servings: 2 Serving size: 13 ounces Prep Time: 10 minutes Cook Time: 45 minutes 2 3.5 ounce lean pork chops separable fat removed 2 small sweet potatoes peeled, then thinly sliced 2 apples quartered, cored then thinly sliced 1 small onion thinly sliced To taste ground cinnamon To taste salt To taste ground black pepper Directions: Preheat the oven to 350 degrees. On a sheet of foil large enough to completely enclose the ingredients, layer the pork chops, sliced sweet potatoes, apples and onions. Season to taste with cinnamon, salt and pepper. Wrap and seal packet (see Notes). (If you have concerns about baking in aluminum foil, you may use a large oven baking bag, following the directions included with the bags). Bake for 45 minutes, or until the contents are tender. (For best results, do not open the packet during the baking time. When finished baking, open the packet with care - steam will be HOT!) Nutrition Profile: Calories: 293 Fat: 3g Protein: 22g Carbs: 45g Fiber: 6g Sugar: 20g Cholesterol: 56mg Sodium: 114mg Notes: To seal the foil packet: Bring the two longest edges of foil together at the top, then fold over about 1 inch; continue folding over and over until the foil rests against the food. Seal ends following the same method.) Place the foil packet directly on the preheated oven rack. Nutrition Profile does not include added salt. PAGE 8
Sara s Grilled Pork Tenderloin Submitted by: SaraJ5 Introduction: Recipe contributes primarily protein. I ve been making this super yummy, fuss-free tenderloin for many years. My kids love it! Although this recipe is for one tenderloin, I often make two, freezing one for later use.-sara (SaraJ5) Servings: 8 Serving size: 4 ounces Prep Time: 10 minutes Cook Time: 1 hour Rub: 1/4 cup finely chopped yellow or white onion 1 Tablespoon ground cinnamon 1 Tablespoon reduced sodium soy sauce 1 teaspoon brown sugar 1/2 teaspoon salt 1/4 teaspoon ground black pepper Directions: Preheat the grill. In a small bowl, stir together all of the rub ingredients; set aside. Score the tenderloin on both sides. Rub the prepared the mixture into both sides. Grill the tenderloin for one hour, or until the internal temperature reaches 155 degrees. Briefly remove the loin from the grill; wrap in aluminum foil, then return it to the grill and continue grilling until the internal temperature reaches 160 degrees. Serve hot. Nutrition Profile: Calories: 139 Fat: 3g Protein: 24g Carbs: 2g Fiber: 1g Sugar: 1g Cholesterol: 74mg Sodium: 127mg Notes: Edited by LuAnn Bermeo. 1 large (2- pound) pork tenderloin PAGE 9
Tandoori-spiced Pork Tenderloin Submitted by: blueyz39 Introduction: Recipe contributes primarily protein. Loosely adapted from Cooking Club of America. Servings: 4 Serving size: 4 ounces Prep Time:10 minutes Cook Time: 25 minutes 1 cup unsweetened Greek yogurt 1 tablespoon lemon juice 1 teaspoon ground coriander 1 teaspoon ground cumin 1/2 teaspoon garlic powder 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon salt 1/8 to 1/4 teaspoon ground red (cayenne) pepper 1 (12-ounce) lean pork tenderloin Directions: Position an oven rack in the center of the oven, then preheat the oven to 450 degrees. In a bowl large enough to accommodate the pork tenderloin, whisk together the yogurt, lemon juice and spices, including the salt and pepper. Place the tenderloin in the bowl, turning to coat all sides with the marinade mixture, then allow to stand while the oven heats. Place the tenderloin on a shallow, rimmed baking pan; brush all sides with marinade, leaving any remaining marinade in the bowl. Roast the tenderloin for 10 minutes. Briefly remove the pan from the oven and brush the tenderloin with the remaining marinade, then continue roasting for another 8 to 10 minutes, or until the internal temperature reaches 145 degrees. Turn the oven to broil; broil the tenderloin for 3 to 4 minutes, or until lightly browned, turning once. Transfer the tenderloin to a cutting board. Immediately tent a piece of aluminum foil over the tenderloin; allow to stand for 5 minutes before slicing. Serve hot. Nutrition Profile: Calories: 129 Fat: 2g Protein: 23g Carbs: 4g Fiber: 0g Sugar: 3g Cholesterol: 55mg Sodium: 209mg PAGE 10
FAST TRACK ORIGINAL RECIPES
Pork Stir Fry Pork Stroganoff Servings: 4 Servings: 4 1 pound pork tenderloin, cubed 1 pound lean pork tenderloin, cubed 1/4 cup low fat/low sugar Italian dressing 1 medium onion, chopped 1 medium red pepper, chopped 2 garlic cloves, minced 2 cups snow peas 1 tablespoon olive oil 1 cup sliced mushrooms 1 tablespoon flour 1 cup sliced green onions 2 cups low sodium chicken broth 2 tablespoons low sodium soy sauce 2 tablespoons tomato paste 1 teaspoon cornstarch 1/2 cup chopped mushrooms 1/2 teaspoon ground ginger 4 tablespoons plain lowfat yogurt Preparation: In a large skillet, cook meat in dressing over medium-high heat for 3-4 minutes. Add peas, peppers and mushrooms, then continue cooking 4 minutes. Add green onions and cook 1 more minute. In a small bowl, mix whisk together soy sauce, cornstarch and ginger, then stir into mixture in skillet and cook 1-2 minutes, or until sauce bubbles and thickens. Serve with brown rice, if desired. Nutritional Information: Serving Size: 2 cups Calories: 187 Protein: 27 g Fat: 4 g Carbs: 11 g Fiber: 3 g Sugar: 5 g Cholesterol: 75 mg Sodium: 573 mg Preparation: Sauté pork, onion, and garlic in oil over medium-high heat for 5 minutes, or until the onions are lightly browned. Stir in flour and continue cooking for 1 minute. Add broth and tomato paste and continue cooking, stirring constantly, until sauce bubbles and thickens. Add mushrooms and bring back to a boil, then reduce heat to medium-low, cover and simmer for 20 minutes, or until pork is cooked through and tender. Stir in yogurt just before serving. Stroganoff is good served over cooked brown rice. Nutritional Information: Serving Size: 3/4 cup Calories: 212 Fat: 7 g Protein: 28 g Carbs: 9 g Fiber: 1 g Sugar: 4 g Cholesterol: 75 mg Sodium: 174 mg PAGE 12