FAST TRACK MEMBER-SUBMITTED RECIPESdenvercoloradofitness.com/wp-content/uploads/2016/01/... · 2016-01-21 · White Bean and Quinoa Chili (Vegetarian) 35 Honor’s Raw/Vegan Brekky

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

Black Bean Burgers with Portobello Buns 5

Crispy Baked Sesame Tofu 6

Crustless Spinach and Tomato Quiche with Quinoa

(Vegetarian) 7

Crustless Spinach Quiche 8

Vegetables and Feta 9

White Crust 10

(Slow Cooker) 11

kate’sCrustless Mini-Quiches 12

kate’s Stuffed Mushrooms 13

kate’s Vegetarian Lasagna 14

Maani’s Glazed Tofu with Stir-fried Vegetables

(Vegetarian) 16

Mini Vegetable Quiches 17

Phil’s dynamite Vegan Burgers 18

Sarah’s Pizza Frittata (Vegetarian) 20

Fast Track-friendly Veggie Pizza with Egg

Vegetable Frittata with Quinoa 21

Vegetarian Chili (with Veggies and Beans) 22

Autumn Chili (Vegetarian) 23

Black Bean Enchiladas (Vegetarian) 24

Bean and Brown Rice Burritos with

Black Bean, Corn and Quinoa Medley 26

Broccoli and Quinoa Fritatta 27

Cuban Black Bean Wraps 28

Cumin Roasted Sweet Potatoes 29

Indian-spiced Black Bean Burritos (Vegan) 30

Joanne’s Veggie Stir-fry 31

Lentil and Brown Rice Burgers (Vegan) 32

Milena’s San Antonio Beans (Vegetarian) 33

Penne with Feta and Sun-dried Tomatoes 34

White Bean and Quinoa Chili (Vegetarian) 35

Honor’s Raw/Vegan Brekky Bowl 36

Barry’s Spaghetti Squash Pic-Pac Style 37

Eggplant Parmesan 38

Laura’s Vegetable-Stuffed Peppers 40

Spaghetti Squash with Tomato, Artichoke and Black Olive

Sauce 41

Crustless Vegetable Quiche 43

Tofu with Thai Curry Sauce 43

Sweet and Sour Tofu 44

Sweet Potato Burgers 45

Veggie Quinoa 45

LEAN PROTEINS

LEAN PROTEINS

FIBROUSCARBS

STARCHYCARBS

STARCHYCARBS

FAST TRACKORIGINAL RECIPES

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Black Bean Burgers with Portobello Buns Submitted by: loveachallenge

Introduction:

This recipe contains protein, starchy & fibrous carbs.

Vegetarian burgers served open-faced on grilled portobello “buns”.

Servings: 6

Serving size: 1 burger + “bun”

Prep Time: 10 - 15 minutes

Cook Time: 16 minutes

Ingredients:

No-stick cooking spray or olive oil

Burgers:

1 (15-ounce) can black (turtle) beans rinsed and drained

1 (15-ounce) can fat-free refried black beans

1 green bell pepper seeded and finely chopped

1 small onion finely chopped

3 cloves garlic minced

1 to 2 tablespoons chili sauce or salsa (or steak or barbecue sauce) or as needed to obtain desired consistency

1/2 cup dry whole grain bread crumbs (or whole grain cracker crumbs) or as needed to obtain desired consistency

Buns:

6 large fresh portobello mushrooms trim or break off stems, wipe dirt off caps with a damp cloth or paper towel

Accompaniments:

Lettuce leaves rinsed and patted dry

Fresh tomatoes thinly sliced

Directions:

Liberally spray a large flat-bottomed skillet or electric griddle with no-stick spray. Preheat to medium-high. Also, preheat grill or a grill pan.

To make the burgers: In a bowl, combine the burger ingredients, adjusting the amount of sauce and crumbs to obtain a consistency that can be pressed together into a patty shape. With moistened hands, form the mixture into six patties.

Cook patties on the preheated skillet or griddle for about 8 minutes, or until browned on the first side, then turn and cook on the second side until browned.

Meanwhile, to prepare the portobello “buns”: Spray both sides of the prepared mushrooms with no-stick spray (or brush lightly with olive oil), then grill for 3 to 4 minutes on each side, or until tender.

If desired top grilled buns with lettuce and tomato before adding the cooked patties. Serve hot.

Nutrition Profile:

Calories: 230

Fat: 3g

Protein: 13g

Carbs: 41g

Fiber: 10g

Sugar: 5g

Cholesterol: 6mg

Sodium: 463mg

FastTrack APPROVED

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Crispy Baked Sesame Tofu Submitted by: Lanny

Introduction:

Recipe contributes protein and healthy fat.

Adapted from Grail Springs Retreat and Spa in Bancroft, Ontario.

Servings: 4

Serving size: 5 ounces

Prep Time: 10 minutes


Ingredients:

1 pound extra-firm water-packed tofu well-drained

3 tablespoons reduced-sodium soy sauce

3 tablespoons fresh ginger root grated (measured after grating)

8 cloves garlic minced (4 teaspoons)

1 tablespoon olive oil

1/2 teaspoon crushed red pepper

3 tablespoons sesame seeds

Directions:

Slice the well-drained tofu into 1/2-inch strips. In a shallow glass baking dish, arrange the strips in a single layer; set aside.

In a small bowl, whisk together the soy sauce, ginger root, garlic, olive oil and red pepper; pour the marinade mixture over the tofu strips. Marinate tofu for about 1 hour in the refrigerator, turning once.

Preheat the oven to 400 degrees. Turn tofu strips a second time. Gently press the sesame seeds onto the surface of the tofu.

Bake, uncovered, for 25 minutes (or longer, for crispier tofu), turning once halfway through baking time.

Serve immediately.

Nutrition Profile:

Calories: 192

Fat: 13g

Protein: 14g

Carbs: 8g

Fiber: 2g

Sugar: 1g

Cholesterol: 0mg

Sodium: 461mg

Notes:

Warm Crispy Sesame Tofu is wonderful served on a spinach salad with thin slices of red onion, mushrooms, and sunflower sprouts. It also makes a delicious filling for pita bread or wrapped in a tortilla with lettuce, avocado and sliced tomatoes.

FastTrack APPROVED

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Crustless Spinach & Tomato Quiche with Quinoa (Vegetarian) Submitted by: candiceswolf

Introduction:

Recipe contributes primarily protein, with a lesser amount of starchy and fibrous carbs.

This crustless quiche is perfect for early to mid-day meals. If using it for a later meal, omit the quinoa.

Servings: 6


Prep Time:15-20 minutes


Ingredients:

1/2 cup uncooked quinoa, thoroughly rinsed (see Notes)

7/8 cups fat-free chicken or vegetable broth

1 teaspoon olive oil

1 large onion, diced

2 cups diced fresh tomatoes

2 cup fresh baby spinach leaves

9 egg whites

3 whole eggs (or replace with 6 egg whites)

1/4 cup fat-free milk

To taste salt (see Notes)

To taste ground black pepper

Accompaniment:

1/2 cup tomato-based salsa

Directions:

Spray a 9-inch pie non-aluminum plate generously with no-stick cooking spray; set aside.

In a small saucepan, combine the rinsed quinoa and broth. Bring to a boil over high heat; cover the saucepan, then reduce the heat to medium-low and cook gently for 15 minutes, or until the liquid is absorbed, the centers of the seeds are transparent and the curly germs have separated from the seeds. Remove the saucepan from the stove; allow to stand, covered, for 5 minutes. Remove the lid, then fluff the seeds with a fork. Cool slightly.

Meanwhile, brush the olive oil over the bottom of a large, heavy skillet (or spray with no-stick cooking spray), then preheat to medium-high. Sauté the onion in the preheated skillet for 5 minutes, stirring occasionally. Add the tomatoes; continue sautéing, stirring occasionally, for 5 more minutes. Finally, add the spinach; continue sautéing, stirring occasionally, until the spinach is wilted and any excess liquid has evaporated. Remove the skillet from the heat and allow the mixture to cool slightly.

While the vegetables are sautéing, in a mixing bowl, whisk together the egg whites, eggs, milk, salt, if using, and black pepper. Fold the slightly cooled quinoa and sautéed vegetables into the egg mixture. Pour the mixture into the prepared pan.

Bake for 15 to 20 minutes, or until the eggs are lightly browned and set. Cool slightly before cutting.

To serve, cut the quiche into six wedges. Top individual servings with a rounded tablespoon of salsa.

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Crustless Spinach Quiche Submitted by: crukat

Introduction:

Recipe contributes primarily protein and fibrous carbs.

This quiche is tasty, easy, and a perfect afternoon meal! -crucat (“Ms. Size 6”, and still Tracking)!

Servings: 6

Serving size: 1 slice



Ingredients:

No-stick cooking spray

1 10 ounce package frozen chopped or leaf spinach (or zucchini/courgettes, thinly sliced)

1 red bell pepper, seeded and diced

1 small onion, chopped

4 egg whites (or 3/4 cup egg white substitute)

2 eggs

1/2 cup lowfat milk or unsweetened non-dairy milk

2 tablespoons flour

1 teaspoon baking powder

To taste salt (optional)

To taste ground black pepper (optional)

1 cup fat-free cottage cheese

1/4 cup imitation bacon bits or chips (such as BacOs; optional)

2 tablespoons reduced fat Parmesan cheese

Directions:

Preheat the oven to 350 degrees. Spray a 9-inch glass pie plate with no-stick cooking spray and set aside.

Spray a skillet with no-stick cooking spray, then sauté the vegetables over medium-high heat, stirring occasionally, for about 5 minutes, or until the onions and peppers are just tender.

Meanwhile, in a medium bowl, whisk together the eggs, egg whites, flour, baking powder and salt and pepper to taste (if using), until frothy.

Transfer the sautéed vegetables to a colander and drain any excess liquid. Gently stir the vegetables, cottage cheese and imitation bacon bits (if using) into the egg and milk mixture. Carefully pour the mixture into the pie plate and spread evenly. Sprinkle top evenly with Parmesan cheese.

Bake, uncovered, for 45 to 50 minutes, or until a knife inserted in the center comes out clean. Remove quiche from the oven and let stand for 10 minutes before slicing. Serve hot.

Nutrition Profile:

Calories: 189

Fat: 6g

Protein: 20g

Carbs: 14g

Fiber: 4g

Sugar: 4g

Cholesterol: 110mg

Sodium: 801mg

Notes:

The imitation bacon bits are included in the Nutrition Profile. The only significant changes if they are omitted are that the calories and sodium drop to 156 and 677mg, respectively.

FastTrack APPROVED

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Deb’s Sun-dried Tomato Chicken with Sautéed Vegetables & Feta Submitted by: dreeps

Introduction:

Recipe contributes significant amounts of protein and fibrous carbs.

Servings: 6




Ingredients:

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

Directions:

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.

Nutrition Profile:

Calories: 117

Fat: 5g

Protein: 10g

Carbs: 9g

Fiber: 2g

Sugar: 5g

Cholesterol: 16mg

Sodium: 250mg

Notes:

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.

FastTrack APPROVED

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Fast Track-friendly Veggie Pizza with Egg White Crust Submitted by: candiceswolf

Introduction:


Servings: 1

Serving size: Entire Recipe (16 oz.)


Cook Time: <10 minutes

Ingredients:


Egg White Crust:

5 large egg whites

1 Tablespoon water


Sauce:

1/2 cup no-salt-added tomato sauce

3/4 teaspoon Italian seasoning blend (or a combination of dried basil and oregano)

Toppings:

1/4 cup part-skim or fat-free ricotta cheese

1/4 cup green bell pepper chopped, measured after chopping

1/4 cup mushrooms cleaned, then chopped (measured after chopping)

1/4 cup white or yellow onion chopped (measured after chopping)

1 1/2 Tablespoons dry grated, reduced-fat Parmesan cheese

Directions:

Spray a small skillet generously with no-stick cooking spray; preheat to medium.

Meanwhile, in a small bowl, whisk together the egg whites, water and black pepper until smooth. Pour the egg white mixture into the heated pan; cover the pan, then cook until the egg whites are set on top. Use a large spatula to carefully flip the eggs over.

While the eggs cook, measure the tomato sauce into a small liquid measuring cup. Stir in the Italian seasoning until well mixed. After flipping the eggs, spoon the sauce onto the eggs, then spread gently with the back of the spoon to within about 1/2-inch of the edges.

To top the “pizza”:

*Drop the ricotta cheese by small spoonfuls over the sauce

*Scatter the chopped green pepper, mushrooms and onions evenly over the ricotta cheese

*Sprinkle with the Parmesan cheese

Reduce the heat to low; cover the pan and cook gently, just until the cheese is melted slightly.

Serve hot.

Nutrition Profile:

Calories: 266

Fat: 7g

Protein: 30g

Carbs: 22g

Notes:

The photo is not an exact representation of the recipe.

Recipe adapted from www.inspirationfitness.ca by LuAnn Bermeo, Fast Track recipe editor.

FastTrack APPROVED

Fiber: 4g

Sugar: 10g

Cholesterol: 26mg

Sodium: 487mg

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Holly’s Asian Edamame and Vegetable Soup (Slow Cooker)

Submitted by: hollyhollyhocks

Introduction:

Recipe contributes protein, fibrous and starchy carbs.

Servings: 10



Cook Time: Varies

Ingredients:

8 cups reduced-sodium chicken (or vegetable) broth

2 cups frozen, prepared edamame (green soybeans, shelled)

2 cups sliced mushrooms

1 cup canned bamboo shoots, drained, then coarsely chopped (if desired)

1 (1-inch) piece fresh ginger root, peeled (optional)

Add the last 15 minutes:

1 cup sugar snap (or snow) peas

1/2 cup sliced green (spring) onions

1/2 cup sliced water chestnuts

1 Tablespoon reduced-sodium soy sauce

Directions:

In a 4-quart slow cooker, combine the broth, edamame, mushrooms, bamboo shoots and ginger, if desired; cover, then cook on Low for 4 to 5 hours or on High for 2 to 3 hours.

The last 15 minutes, add the remaining ingredients; cover, then cook on high for 15 minutes, or until the peas are tender-crisp.

Remove the ginger root, then serve hot, or cover and refrigerate.

Nutrition Profile:

Calories: 64

Fat: 2g

Protein: 7g

Carbs: 6g

Fiber: 2g

Sugar: 2g

Cholesterol: 0mg

Sodium: 502mg

Notes:

Recipe by Holly (hollyhollyhocks), as edited by LuAnn Bermeo.

FastTrack APPROVED

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Kate’s Crustless Mini-Quiches Submitted by: crukat

Introduction:

Recipe contributes protein and fibrous carbs.

Original recipe by Fast Track member, Kate (crukat).

“I love eggs for breakfast, but don’t always have time to prepare them. Having a supply of these tasty mini-quiches pre-made helps me choose healthy breakfasts. Early in the day, they are best paired with a starchy carb; I enjoy them with baked oatmeal or a homemade granola bar. They also make great snacks, or can even be used for mid-afternoon and evening meals, accompanied by a vegetable salad or additional cooked vegetables.” -Kate (crukat)

Servings: 24 mini-quiches

Serving size: 3 mini-quiches



Ingredients:

3 cups colorful bell peppers seeded, then finely diced

2 cups button (white) mushrooms cleaned, then finely chopped

1/2 cup red onion finely chopped

1/2 cup whole green (spring) onion (or scallion) finely chopped

16 egg whites (or 3 cups egg white substitute)

8 eggs

To taste ground black pepper (and/or preferred herbs/spices; see Notes)

6 ounces reduced-fat Cheddar cheese (optional) shredded (1 1/2 cups)

Directions:

Preheat the oven to Broil. Line 24 standard-size muffin cups with paper liners, or spray cups generously with no-stick cooking spray; set aside.

In a mixing bowl, combine the prepared peppers, mushrooms, and red and green onions,

mixing well. Spoon about 1/4 cup of the mixture into each muffin cup; divide any remaining mixture evenly between the cups. Place the muffin tins in the preheated oven for about 5 minutes or until the vegetables are softened and lightly browned, switching pans, if necessary, for even cooking.

Meanwhile, in the same mixing bowl, whisk together the egg whites and eggs until well-mixed and frothy. Season to taste with pepper and/or any other herbs or spices desired. Remove the muffin tins from the oven. Reduce the oven temperature to 375 degrees. Pour the egg mixture over the roasted vegetables until the vegetables are covered and the muffin cups are about three-quarters full. If desired, sprinkle each muffin cup with about 1 tablespoon of shredded cheese.

Return the muffin tins to the oven and bake quiches for about 20 minutes, or until a toothpick inserted in the center of a quiche comes out clean. If necessary for evening cooking, switch the position of the tins halfway through the baking time. Remove the tins from the oven and place on wire racks to cool for about 5 minutes. If paper liners were used, lift the quiches from the muffin tins, or if not, run a knife around the quiches and then carefully slip them from the tins. Arrange the quiches in an airtight container; if stacking, separate layers with waxed paper. Refrigerate until needed.

Nutrition Profile:

Calories: 173

Fat: 7g

Protein: 21g

Carbs: 7g

Notes:

Mini-quiches can be stored in the refrigerator for up to one week, or frozen for one month.

Feel free to experiment with your favorite spices to add extra flavor to your eggs! I have tried quite a few no-sodium spice blends by Epicure (a Canadian brand), such as three onion, minced garlic, cheese chive and bacon, guacamole spice, poco picante salsa spice, bruschetta spices, etc. Enjoy experimenting! -Kate (crukat)

The optional cheese has been included in the Nutrition Profile; if omitted, the calories for a serving of three mini-quiches will be reduced to 130; fat will be reduced to 5 grams, and protein to 15 grams.

FastTrack APPROVED

Fiber: 2g

Sugar: 4g

Cholesterol: 217mg

Sodium: 337mg

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Kate’s Stuffed Mushrooms Submitted by: crukat

Introduction:

Recipe contributes protein and fibrous carbs.

You can enjoy these “all ideal” stuffed mushrooms without guilt. I like to serve them to company with pork tenderloin and a large salad. -Kate (crukat)

Servings: 4

Serving size: 2 stuffed caps



Ingredients:


8 large portobello mushrooms

Filling:

1 cup yellow or white onions finely chopped (measured after chopping)

6 cloves (or to taste) garlic minced (1 tablespoon)

1 red bell pepper seeded, then finely chopped

Reserved chopped mushroom stems (if available; see Directions)

3 cups (lightly packed) fresh spinach leaves rinsed, patted dry, then chopped

1 tablespoon white wine vinegar

1 cup canned crab meat

1 cup fat-free or lowfat cottage cheese

To taste salt


Directions:

Preheat the oven to 350 degrees. Spray a large baking pan with no-stick cooking spray; set aside.

Clean the mushrooms with a damp paper towel. If the mushrooms still have stems attached, trim and discard any tough ends, slice off the remaining stems, then finely chop the stems and set them aside in a small bowl.

Arrange the caps, gill side up, on the prepared baking sheet. Place in the oven for 15 minutes, while preparing the filling.

To make the filling, in a large skillet, heat the oil to medium. Sauté the onion and garlic in the hot oil for 3 minutes, stirring occasionally. Add the diced pepper; continue sautéing and stirring occasionally for 3 more minutes. Add the chopped mushroom stems, spinach and vinegar; cover the pan and cook for 5 minutes, or until the spinach is welted. Add the cottage cheese and crab; stir until the cheese is melted. Season to taste with salt and pepper.

Remove the mushrooms from the oven. Divide the filling evenly between the mushrooms; press down lightly with the back of a spoon, filling the cavities.

Bake for 10 minutes.

Serve hot.

Nutrition Profile:

Calories: 202

Fat: 3g

Protein: 24g

Carbs: 25g

Fiber: 7g

Sugar: 10g

Cholesterol: 32mg

Sodium: 382mg

Notes:

The Nutrition Profile does not include added salt.

Recipe by Fast Track member, Kate (crukat); edited by LuAnn Bermeo.

FastTrack APPROVED

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Kate’s Vegetarian Lasagna Submitted by: crukat

Introduction:

Recipe contributes protein and starchy and fibrous carbs.

I love lasagna so I had to find a way to make a healthier one. Perfect for lunch! -Kate

Servings: 12 servings

Serving size: 1/12 of lasagna



Ingredients:

1 (8-ounce) package (9 noodles) whole grain lasagna noodles (see Notes)

1 cup onion chopped (measured after chopping)

6 cloves garlic minced (about 1 tablespoon)

1 (15-ounce) can black beans rinsed and drained

1 (15-ounce) can chickpea (garbanzos) or other small white bean rinsed and drained

2 cups kale leaves shredded (remove tough stems; measured after shredding)

2 cups carrots well scrubbed and grated (measured after grating)

1 cup celery chopped (measured after chopping)

2 (15-ounce) cans tomato sauce (see Notes)

1 to 2 teaspoons Italian seasoning blend


2 cups low fat or fat free cottage cheese

1/4 cup reduced fat Parmesan cheese shredded (measured after shredding)

2 cups part-skim Mozzarella cheese shredded (measured after shredding)

Directions:

Preheat oven to 375 degrees. Spray a 13x9x2-inch non-aluminum pan with no-stick cooking spray; set aside.

Cook and drain lasagna noodles according to package directions.

Meanwhile, spray a skillet with no-stick cooking spray, then cook the onion and garlic for 2 minutes over medium heat. Add the rinsed and drained beans and mash slightly. Stir in the remaining ingredients, then cook mixture for about 7 minutes, stirring frequently, or until the vegetables are tender-crisp.

While the vegetables cook, combine the tomato sauce, Italian seasoning blend and pepper in a medium saucepan, then heat over medium heat, stirring occasionally.

Also, in a small bowl, stir together the cottage cheese and Parmesan cheese.

To assemble the lasagna:

1) Spread about 1/4 cup of the warmed sauce evenly in the pan

2) Arrange three cooked noodles, side-by-side, over the sauce

3) Spread noodles with another 1/4-cup sauce

4) Cover evenly with half of the vegetable-bean mixture

5) Drop about half of the cottage cheese mixture by small spoonfuls over the vegetable-bean layer, then spread carefully

6) REPEAT Steps 2-5 (lasagna, sauce, vegetable-bean and cheese layers)

7) Top with the last 3 lasagna noodles

8) Spread the remaining sauce evenly over the noodles (Mozzarella is added later)

9) Cover the pan with aluminum foil

Bake the covered lasagna for 30 minutes, or until bubbling. Remove pan from the oven briefly and sprinkle lasagna with Mozzarella cheese, then bake, uncovered, for 10 to 15 more minutes. For easier serving, allow lasagna to stand for 10 minutes before serving. Cut into 12 pieces. Serve hot.

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Kate’s Vegetarian LasagnaNutrition Profile:

Calories: 237

Fat: 5g

Protein: 17g

Carbs: 34g

Fiber: 5g

Sugar: 6g

Cholesterol: 15mg

Sodium: 837mg

Notes:

If whole grain no-cook (or oven-ready) lasagna noodles are available, skip step 2 (cooking the noodles) and simply use them straight from the box.

If you need to keep sodium in check, choose no-salt beans and tomato sauce, and reduce or omit the cheeses.

Individual servings may be packaged in airtight, microwave-safe containers, then refrigerated to be heated as needed.

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Maani’s Glazed Tofu with Stir-fried Vegetables (Vegetarian) Submitted by: Maani

Introduction:

Recipe provides primarily protein and fibrous carbs.

Servings: 4


Prep Time: 20-25 minutes


Ingredients:

2 tablespoons olive oil

2 large white or yellow onions thinly sliced

1/4 pound whole green (spring) onions root ends trimmed, then chopped

6 cloves garlic minced (1 tablespoon)

3 tablespoons reduced sodium and/or low carb catsup

1 tablespoon Asian red (or green) chili sauce

2 tablespoons reduced-sodium soy sauce

1 teaspoon vinegar

1 teaspoon powdered instant chicken or vegetable bouillon (or 1 bouillon cube)

To taste salt

2 green bell peppers seeded, then cut into 1-inch squares or 1/2-inch strips

14 ounces baked tofu (or lowfat paneer; see Notes) cut in 1-inch cubes

2 to 4 tablespoons water (if needed)

Directions:

In a wok or deep skillet, preheat the olive oil over medium-high heat. Add the sliced white or yellow onions, garlic and chopped green onions; sauté until soft. Remove 2 tablespoons of the sautéed onion mixture; set aside to use later as garnish.

Stir in the catsup, chilli sauce, soy sauce, vinegar and bouillon; cook for 2 minutes, stirring constantly.

Gently fold in the bell peppers and cubed tofu (or paneer), until coated with sauce; cook for 1 more minute. If necessary, add 2 to 4 tablespoons of water - just enough to glaze the tofu and vegetables.

Divide mixture into individual servings, or turn out onto a serving platter (see Notes). Garnish with reserved onion mixture.

Nutrition Profile:

Calories: 243

Fat: 11g

Protein: 18g

Carbs: 21g

Fiber: 3g

Sugar: 7g

Cholesterol: 0mg

Sodium: 127mg

Notes:

Maani’s original recipe submission featured cubed paneer, a fresh Indian cheese; however, as full fat paneer is high in fat, this adaptation suggests cubed super-firm or unseasoned fried or baked tofu as an alternative when lowfat paneer is not available.

If serving from a single platter, you may wish to provide toothpicks, so guests can help themselves.


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Mini Vegetable Quiches Submitted by: Suzu

Introduction:


Servings: 6

Serving size: 2 (4 oz.) mini-quiches



Ingredients:

1 (10-ounce) package frozen chopped spinach, thawed, then squeezed dry

3/4 cup liquid egg substitute (such as Egg Beaters; see Notes)

3/4 cup shredded reduced-fat Cheddar cheese (see Notes)

1/4 cup diced bell peppers (see Notes)

1/4 cup chopped yellow or white onion (see Notes)

To taste hot red pepper sauce (optional)

Directions:

Preheat the oven to 350 degrees Fahrenheit. Line standard-size 12 muffin cups with paper liners, then spray with no-stick cooking spray; set aside.

In a bowl, stir together the spinach (making sure any excess liquid is removed), liquid egg substitute, bell peppers and onions. If desired, season to taste with hot red pepper sauce. Divide the mixture evenly between the prepared muffin cups.

Bake in the preheated oven for 20 minutes, or until a knife inserted in the center of a quiche comes out clean.

Serve hot, or cool, then refrigerate in an airtight container for later use (see Notes).

Nutrition Profile:

Calories: 54

Fat: 1g

Protein: 8g

Carbs: 4g

Fiber: 1g

Sugar: 1g

Cholesterol: 3mg

Sodium: 189mg

Notes:

If liquid egg white substitute is unavailable, you may use 6 egg whites.

For variety, substitute other reduced-fat cheese and appropriate vegetables; however, the Nutrition Profile is based on the ingredients shown.

Cooled quiche cups may be frozen in an airtight container, then reheated in the microwave as needed.

Adapted by LuAnn Bermeo from The South Beach Diet by Arthur Agatston.

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Phil’s Dynamite Vegan Burgers Submitted by: philsatx

Introduction:

Recipe contributes primarily protein and starchy carbs (from the beans).

Original recipe by Phil (philsatx), revised by LuAnn Bermeo, Fast Track Recipe Editor.

Seasonings suggested below produce a dynamite, very low fat, vegan burger; however, the rehydrated texturized vegetable protein, beans and bread crumbs may more simply be seasoned with 1 tablespoon EACH soy sauce and tomato paste or ketchup, 1/2 teaspoon EACH garlic powder and dried oregano, and sweetener, salt and pepper to taste.

Directions for grilled burgers are in the Notes.

Servings:

Serving size:

Prep Time:

Cook Time:

8 burgers

1/4 pound burger

15 minutes 10-15 minutes

Ingredients:

1 1/8 cup hot water

2 tablespoons McKay’s instant (powdered) vegetarian beef-style broth and seasoning

1 tablespoon reduced-sodium soy sauce (or Bragg’s liquid aminos)

1 tablespoon vegetarian Worcestershire sauce

1/8 teaspoon liquid smoke flavoring (optional)

1 cup dehydrated, unflavored texturized vegetable (soy) protein burger (a.k.a. “TVP”) (dry)

1 (15-ounce) can red, pinto or kidney beans

1/4 cup dry, unseasoned whole wheat bread crumbs

1/4 cup vital wheat gluten (a.k.a. instant gluten flour; NOT regular gluten flour)

2 tablespoons dried chopped onions

2 teaspoons hamburger seasoning (such as McCormick’s Grill Mates)

1 teaspoon dried Italian seasoning (or desired dried herbs)

1/2 teaspoon garlic powder


Whole wheat flour (optional; for dusting burgers if using later)

Directions:

In a 2 to 4-cup glass measuring cup or microwave-safe bowl, stir together the hot water, beef-style seasoning, soy sauce, Worcestershire sauce and liquid smoke seasoning (if using), until the beef-style seasoning is dissolved. Stir in the dehydrated, texturized vegetable (soy) protein (TVP), then cover cup or bowl with microwave-safe wrap (a microwave-safe plate will also work), and microwave on Medium power for 3 to 5 minutes, or until the TVP has absorbed all the liquid.

Meanwhile, place the beans in a colander, rinse under running water, then allow to drain thoroughly while proceeding to the next step.

In a food processor, combine the dry bread crumbs, vital wheat gluten, dried onions, hamburger seasoning, Italian seasoning and garlic powder, then pulse on and off 2 or 3 times to mix. Add the rehydrated, seasoned TVP and drained beans, then pulse on and off until the ingredients are well combined and cling together when pressed with the back of a spoon. STOP processing when the beans are finely chopped, but still clearly visible. Do NOT over-process; some texture is desirable for slightly “chewy” burgers!

Allow mixture to stand for about 5 minutes. If cooking the burgers right away, use this time to preheat a large, flat-bottomed skillet, electric griddle or grill to medium heat (300 degrees).

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Phil’s Dynamite Vegan BurgersSpray hands lightly with no-stick cooking spray, then press and shape mixture into eight (4-ounce) 3 to 4-inch diameter burgers, about 1/2-inch thick. If cooking LATER, dust surfaces of burgers very lightly with flour, then stack between layers of wax paper and refrigerate in an airtight container until needed. If cooking NOW, skip dusting with flour; instead, place shaped burgers in a single layer on a sheet of wax paper or a large plate.

(If GRILLING burgers, see directions in Notes).

If FRYING burgers, spray preheated skillet, or electric griddle generously with no-stick cooking spray. (Alternatively, use a small amount of olive oil). Working in batches if necessary, arrange burgers in a single layer and fry for about 6 minutes, or until nicely browned on the first side, then flip and fry for another 6 minutes, or until the second side is browned. Serve immediately.

Nutrition Profile:

Calories: 139

Fat: 0g

Protein: 15g

Carbs: 17g

Fiber: 4g

Sugar: 2g

Cholesterol: 0mg

Sodium: 620mg

Notes:

These vegan burgers require a number of ingredients that may be unfamiliar, such as dehydrated texturized vegetable (soy) protein (a.k.a. TVP), McKay’s Instant Beef-style Broth and Seasoning (a powder), Bragg’s Liquid Aminos (similar to reduced-sodium soy sauce), vegetarian Worcestershire sauce, and vital wheat gluten (a.k.a. instant gluten flour). These products are available in some larger supermarkets, natural and whole food stores, and online.

TO GRILL BURGERS:

Place on burgers on preheated grill, cover loosely with a sheet of aluminum foil, then grill for about 10 minutes on each side.

Nutrition Profile is for the burgers without additional condiments and/or accompaniments.

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Sarah’s Pizza Frittata (Vegetarian) Submitted by: lowcarbveggie

Introduction:

Recipe contributes primarily protein, with a lesser amount of fibrous carbs.

Sarah’s (lowcarbveggie) delicious vegetarian frittata is a healthy way to satisfy your pizza cravings. While low in carbs and fat, it is high in protein - making it ideal for any time of day.

Servings: 6

Serving size: 1 (8 oz.) piece



Ingredients:

2 1/2 cups liquid egg substitute (such as Egg Beaters; see Note)

3/4 cup fat free ricotta cheese

2 Tablespoons dried basil

1 teaspoon dried thyme leaves

1/2 teaspoon dried oregano



3 small tomatoes, diced

1 1/2 cups sliced or chopped mushrooms

1 medium green bell pepper (capsicum), chopped

1 small onion, chopped

Directions:

Preheat the oven to 350 degrees. Spray a shallow 2-quart capacity baking dish or oven-proof skillet with no-stick cooking spray; set aside.

In a large mixing bowl, whisk together the liquid egg substitute, ricotta cheese and basil, thyme, oregano, garlic powder and salt, if using, until well mixed. Stir in the prepared tomatoes, mushrooms, bell pepper and onions. Carefully pour the mixture into the prepared baking dish.

Bake in the preheated oven for 45 minutes, or until the eggs are set and the top is lightly browned.

Place a serving platter over the baking dish, then grasping the two dishes firmly together, carefully invert the baked frittata onto the platter.

Serve hot. Cover and refrigerate leftovers.

Allow the frittata to cool slightly, then cut into six servings.

Serve hot. Refrigerate leftovers in an airtight container.

Nutrition Profile:

Calories: 138

Fat: 4g

Protein: 17g

Carbs: 9g

Fiber: 2g

Sugar: 5g

Cholesterol: 9mg

Sodium: 266mg

Notes:

If preferred, each 1/4 cup of liquid egg substitute can be replaced with two egg whites


Recipe by Sarah (lowcarbveggie), as edited by LuAnn Bermeo, Fast Track recipe editor.

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Vegetable Frittata with Quinoa Submitted by: mona7442

Introduction:

This recipe contributes protein and starchy and fibrous carbs. (Think of a frittata as a crustless quiche). Feel free to exchange any of the vegetables listed for other fibrous vegetables of your choice. Also, you may add fresh herbs, such as basil, summer savory etc. to taste. If you wish to decrease the starchy carbs, the cooked quinoa may be omitted; however, the grain-like seed makes several significant nutritional contributions, including 4 grams of complete protein per serving and fiber.

Servings: 6

Serving size: 9 -10 ounces


Cook Time: 1 hr. + 8-10 mi

Ingredients:


3 cups liquid egg substitute (such as Egg Beaters)

1 cup red bell pepper diced (measured after dicing)

1 cup white or yellow onion chopped (measured after chopping)

2 cups fresh spinach rinsed, patted dry, then coarsely chopped (measured after chopping)

1 cup fresh mushrooms cleaned, then diced or sliced (measured after dicing or slicing)

2 cups cooked quinoa

1 cup (4 ounces) shredded lowfat or fat-free Cheddar (or preferred) cheese

To taste salt


To taste garlic powder and/or fresh or dried herbs (see Introduction)

Directions:

Preheat the oven to 350 degrees. Generously spray a 9x9-inch baking dish or a 9- or 10-inch deep-dish pie plate or iron skillet with no-stick cooking spray. (See Notes)

Also, spray a skillet with the no-stick spray and preheat over medium-high heat. Add the bell pepper and onions, then sauté, stirring occasionally, for 3 to 4 minutes, or until tender-crisp. Stir in the spinach and mushrooms, then continue sautéing another 3 to 4 minutes, or until the spinach and mushrooms are tender and any excess liquid has evaporated.

Meanwhile, measure the eggs into a large liquid measuring cup. Stir in any desired seasonings; set aside. When the vegetables and mushrooms are done, remove the skillet from the stove. Stir in the cooked quinoa. Spread the mixture into the prepared baking dish; allow to cool slightly, if very hot. Pour the seasoned eggs evenly over the vegetables. Sprinkle with the shredded cheese.

Bake the frittata in the preheated oven for 50 to 60 minutes, or until puffy and browned. Divide into six servings. Serve hot. Cover and refrigerate any unused servings.

Nutrition Profile:

Calories: 249

Fat: 3g

Protein: 20g

Carbs: 20g

Notes:

Alternatively, the vegetables can be divided evenly between well-sprayed muffin tins, filling each about half full. Pour the prepared egg mixture over the vegetables, until just covered, then sprinkle evenly with the shredded cheese. Bake at 375 for about 30 minutes, or until the “mini-quiches” are puffy and browned.


Recipe adapted by LuAnn Bermeo, Fast Track recipe editor, from a submission by member, Mona (mona7442).

FastTrack APPROVED

Fiber: 3g

Sugar: 3g

Cholesterol: 4mg

Sodium: 360mg

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Vegetarian Chili (with Veggies and Beans) Submitted by: Amoria

Introduction:

Recipe contributes protein, fibrous and starchy carbs.

This chili, rich in fibrous vegetables and beans, is delicious!

Servings: 6


Prep Time:<15 minutes


Ingredients:

1 (12-ounce) package Morningstar Farms Griller Recipe Crumbles (or other vegetarian ground beef substitute)

1 green bell pepper seeded, then chopped (about 1 cup)

1 white or yellow onion chopped (about 1 cup)

1 medium carrot well-scrubbed, then diced (about 1/2 cup)

3 cloves garlic minced (about 1 1/2 teaspoons)

2 (15-ounce) cans any combination of black, kidney, pinto and/or red beans rinsed and drained

1 (16-ounce) can crushed tomatoes

1 (16-ounce) can tomato sauce

2 tablespoons chili powder

1 teaspoon ground cumin

To taste cayenne pepper (or chipotle chili powder)


Directions:

Combine all of the ingredients in a large saucepan; bring to a boil over medium-high heat, stirring frequently, then reduce the heat to medium-low and cook gently for 30 minutes, stirring occasionally.

Serve hot, or cover and refrigerate.

Nutrition Profile:

Calories: 286

Fat: 4g

Protein: 22g

Carbs: 44g

Fiber: 13g

Sugar: 6g

Cholesterol: 0mg

Sodium: 436mg

Notes:


Recipe loosely adapted from Will Brink by LuAnn Bermeo, Fast Track recipe editor.

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Autumn Chili (Vegetarian) Submitted by: LLuAnn

Introduction:

This recipe contains starchy carbs and protein.

Original recipe by LuAnn Bermeo.

Perfect for chilly fall evenings! While the addition of pumpkin puree enhances the nutritional value and consistency of this warming soup, any pumpkin flavor is virtually undetectable. I always make a double batch of this recipe! -- LLuAnn (RE)

Servings: 6

Serving size: 1 1/2 cups



Ingredients:

1 quart reduced-sodium vegetable or chicken broth

2 corn tortillas (unfried)

1 (15-ounce) can pumpkin puree (pure pumpkin, not pie mix)

1 (15-ounce) can diced tomatoes with green chilies

1 (15-ounce) can light red kidney beans (or other beans of choice, such as pinto, red, or black beans) rinsed and drained

1 cup frozen or fresh whole corn kernels

1 cup dehydrated TVP (texturized vegetable protein; see Notes for substitution) dry

2 tablespoons dehydrated chopped onions

1 tablespoon chili powder



To taste salt

To taste red chile sauce (hot sauce)

1/4 cup fresh cilantro (coriander) leaves and fine stems (optional) finely chopped (measured after chopping)

Directions:

In a blender container, combine the broth and tortillas and blend until the tortillas are completely liquefied, with no visible bits of tortilla remaining, then transfer the broth to a large saucepan. Stir the remaining ingredients into the broth until well mixed. Bring the soup to a boil over medium-high heat, stirring frequently, then reduce the heat to medium low and simmer for 20 minutes, stirring occasionally. Season to taste with salt and red chile sauce.

Serve hot. If desired, garnish individual servings with cilantro.

Nutrition Profile:

Calories: 203

Fat: 1g

Protein: 16g

Carbs: 34g

Fiber: 10g

Sugar: 5g

Cholesterol: 0mg

Sodium: 924mg

Notes:

If you are unable to find TVP (a dehydrated ground meat substitute made from texturized vegetable protein), you may substitute lean ground turkey, chicken, or beef. Decrease the amount of broth by up to 1 cup, or enough to obtain the desired consistency, since use of the dehydrated “tvp” helps thicken the soup.

The Nutrition Profile does not included added salt or red chile sauce. Note that the soup is somewhat high in sodium. If necessary, choose “no added salt” or “low sodium” broth, beans and tomatoes.

For those not on Fast Track, serve bowls of chili with low fat sour cream and crispy tortilla chips.

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Black Bean Enchiladas (Vegetarian) Submitted by: CC615

Introduction:

Recipe contributes primarily starchy carbs, with a lesser, but significant, amount of protein.

Servings: 12

Serving size: 1 enchilada


Cook Time: 20-25 minutes

Ingredients:


Filling:

1/2 cup bulgur (see Notes)

1/2 cup boiling water

1 medium onion, coarsely chopped

6 cloves garlic, coarsely chopped

2 (15-ounce) cans black beans, rinsed and drained (divided use)

2 egg whites (or 1/4 cup liquid egg substitute)

1/4 cup fresh cilantro leaves and fine stems, coarsely chopped

1 Tablespoon chili powder

1 1/2 teaspoons ground cumin

1 1/2 cups tomato-based salsa

Tortillas and Accompaniment:

12 corn tortillas

1 1/2 cups tomato-based salsa, warmed

Directions:

Preheat the oven to 350 degrees. Spray a 2-quart shallow baking dish with no-stick cooking spray, set aside.

Place the bulgur in a small, heat-proof bowl. Pour the boiling water over the bulgur, then place a saucer over the bowl; set aside.

Place the onion and garlic in a food processor; pulse on and off several times, or until quite finely chopped, but not yet minced.

Add half of the rinsed and drained black beans, egg whites, cilantro, chili powder and cumin; pulse on and off several more times until the ingredients are well mixed and the beans are partially mashed. Transfer the mixture to a mixing bowl.

Drain off any liquid remaining on the soaked bulgur, then add to the mashed bean mixture along with the remaining rinsed and drained beans. Stir until well mixed.

Wrap the corn tortillas in a clean towel; microwave on HIGH for 45 seconds; leave wrapped to steam and soften until needed.

To assemble an enchilada:

Remove one of the tortillas

Spoon about 1/4 cup of the filing mixture onto the bottom third of the tortilla

Roll the tortilla, enclosing the filling

Place, rolled edge down in the prepared baking dish

Repeat with the remaining tortillas and filling, arranging the enchiladas side-by-side in a single layer in the prepared baking dish. Cover the dish loosely with aluminum foil. (Leave space for steam to escape).

Bake for 20 to 25 minutes, or until the enchiladas are steaming hot and the eggs are cooked.

Just before serving, heat the salsa.

To serve the enchiladas, top individual servings with about 2 tablespoons of warmed salsa. Cover and refrigerate leftovers.

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Black Bean Enchiladas (Vegetarian) Nutrition Profile:

Calories: 128

Fat: 1g

Protein: 7g

Carbs: 24g

Fiber: 6g

Sugar: 2g

Cholesterol: 0mg

Sodium: 349mg

Notes:

Bulgur is a whole-grain wheat product made from wheat kernels that have been pre-cooked, dried and crushed. Soaked bulgur lends a satisfying chewy texture to the enchilada filling.

Note that a single serving is ONE enchilada, not two, as shown in the photo! (Sorry).

Recipe by LuAnn Bermeo, Fast Track recipe editor, inspired by a Sandra Lee recipe featured on www.foodnetwork.com.

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Black Bean, Corn and Quinoa Medley Submitted by: CC615

Introduction:

Recipe contributes primarily starchy carbs, with a lesser, but significant, amount of protein.

Servings: 6




Ingredients:


1 onion, chopped

1/2 red bell pepper, diced

3 cloves garlic, minced (about 1 1/2 teaspoons)

2 cups lowfat vegetable broth (see Notes)

1 cup uncooked quinoa, well rinsed


Salt, to taste (see Notes)

Red (cayenne) pepper (or crushed red pepper flakes), to taste

2 (15-ounce) cans black beans, rinsed and drained (about 3 cups; see Notes)

1 cup fresh (or frozen) whole kernel corn

1/2 cup chopped fresh cilantro

Juice of 1 fresh lime (1 to 2 Tablespoons)

Accompaniment (optional):

Tomato-based salsa

Directions:

In a medium saucepan, preheat the olive oil to medium-high. Sauté the onion, red pepper and garlic until lightly browned. Stir in the broth, quinoa, cumin and salt and pepper to taste; bring the broth to a boil over high heat, then cover the saucepan, reduce the heat to medium-low and cook gently for 20 minutes, or until the quinoa is done and all the liquid is absorbed.

Gently stir in the beans, corn, cilantro and lime juice.*

Serve hot, topped with salsa, if desired. Cover and refrigerate leftovers.

Nutrition Profile:

Calories: 265

Fat: 3g

Protein: 13g

Carbs: 48g

Fiber: 11g

Sugar: 3g

Cholesterol: 0mg

Sodium: 523mg

Notes:

The Nutrition Profile does not included added salt or salsa. To further reduce the salt content, select a low-sodium broth, no-salt added beans and use homemade salsa.

*If making the dish ahead, wait to add the cilantro and lime juice until just before serving.

In the photo, which is not an exact representation of the recipe, the medley has been used as a filling for whole grain tortillas. The tortillas are NOT included in the Nutrition Profile!

Recipe adapted by LuAnn Bermeo, Fast Track recipe editor from www.allrecipes.com.

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Broccoli and Quinoa Fritatta Submitted by: candiceswolf

Introduction:

Recipe contributes significant amounts of starchy and fibrous carbs and protein.

Adapted from www.inspirationfitness.ca.

Servings: 6




Ingredients:

1 cup uncooked quinoa

1/2 cup liquid egg substitute, such as Egg beaters (see Notes)

1 cup fat free or lowfat milk

2 ounces lowfat Cheddar cheese shredded (1/2 cup)

1 (16-ounce) package frozen broccoli florets or chopped broccoli unthawed


Directions:

Place the quinoa into a fine meshed strainer, then rinse under running water until the water runs clear. Transfer the rinsed and drained quinoa to a medium saucepan, then cook according to package directions.

Meanwhile, preheat the oven to 400 degrees Fahrenheit. Spray a 9 or 10-inch iron skillet (or glass pie plate) generously with no-stick cooking spray.

Spread the frozen broccoli evenly into the prepared skillet, breaking up any clumps; set aside.

In a small mixing bowl, whisk together the liquid egg substitute (or eggs) and milk until smooth; set aside.

Spoon the cooked quinoa evenly over the broccoli. Drizzle with the egg-milk mixture. Sprinkle the shredded cheese evenly over all.

Position the skillet in the center of the preheated oven. Bake for 20 minutes, or until the frittata is set and the cheese is lightly browned.

Nutrition Profile:

Calories: 173

Fat: 4g

Protein: 12g

Carbs: 25g

Fiber: 5g

Sugar: 2g

Cholesterol: 3mg

Sodium: 177mg

Notes:

If preferred, replace the liquid egg substitute with 1 whole egg + 2 egg whites. Use of real eggs will increase the cholesterol to approximately 38mg per serving.


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Cuban Black Bean Wraps Submitted by: plpconsult

Introduction:

This recipe has starchy carbs and protein.

Servings: 4

Serving size: 1 wrap

Prep Time: 8 - 10 minutes

Cook Time: 4 - 6 minutes

Ingredients:

1 cup Cuban Black Bean Soup (see Comments/Review)

4 chicken sausages (fully cooked) crumbled or sliced

1/4 cup tomato-based salsa

4 whole wheat tortillas

1/4 cup plain (unsweetened) low-fat yogurt

1/2 cup fresh cilantro (measured before chopping), finely chopped

1/4 cup pickled jalapeno slices drained and chopped

Directions:

In a small bowl combine the Cuban Black Bean Soup, sausages and salsa.

To assemble each wrap, lay a tortilla on a large, microwave-safe plate, top with about one-quarter of the black bean mixture, and 1 tablespoon each of the yogurt, cilantro and jalapeno slices. Bring the edges of the tortilla over the filling, then turn the wrap seam-side down against the plate.

Heat each wrap in the microwave on High for 1 to 1/2 minutes, or until hot. While microwave heats, assemble the next wrap. Repeat steps with remaining ingredients, until all four wraps are ready.

Nutrition Profile:

Calories: 337

Fat: 9g

Protein: 20g

Carbs: 43g

Fiber: 7g

Sugar: 5g

Cholesterol: 63mg

Sodium: 0mg

Notes:

Plpconsult invented this recipe to use the last remaining cup of Cuban Black Bean Soup (search FT recipe by title), which he said often has little liquid left. If your leftover soup still seems a bit too liquid-y to use in wraps, drain off the excess broth and mash the beans slightly with the back of a fork.

If desired, serve wraps with shredded lettuce and diced fresh tomatoes, as shown in the photo.

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Cumin Roasted Sweet Potatoes Submitted by: Theresa

Introduction:

Recipe contributes primarily starchy carbs.

I have tried these twice and will absolutely make them over and over again! -Theresa

Servings: 12




Ingredients:

3 pounds unpeeled sweet potatoes well-scrubbed, then cut into bite-size cubes


1 tablespoon ground cinnamon

1 tablespoons ground cumin

1 1/2 teaspoons (or to taste) ground black pepper

1 teaspoon salt

Directions:

Preheat the oven to 375 degrees Fahrenheit.

Place the cubed sweet potatoes into a shallow, rimmed baking pan. Drizzle with oil. Sprinkle with spices, pepper and salt, then stir until evenly coated. Sprinkle water lightly over the potatoes.

Bake in the preheated oven for 40 to 45 minutes, or until nicely browned, stirring every 15 minutes.

Nutrition Profile:

Calories: 122

Fat: 2g

Protein: 2g

Carbs: 24g

Fiber: 3g

Sugar: 5g

Cholesterol: 0mg

Sodium: 220mg

Notes:

Recipe adapted from Dr. Oz.

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Indian-spiced Black Bean Burritos (Vegan) Submitted by: haniak

Introduction:

Recipe contributes primarily starchy carbs with a lesser, but significant amount of protein and fibrous carbs.

Are these black bean burritos Mexican or Indian? The jury is still out.... Although their ethnicity may be undetermined, one thing is clear: they are GOOD! With their unique combination of spices, your taste buds will be so excited (and perhaps a bit confused), they won’t miss the meat or cheese!

The burrito filling requires COOKED sweet potato. If you do not already have a potato prepared and are not opposed to using a microwave, microwave the potato while sautéing the vegetables.

Please read additional Notes before beginning the recipe preparation.

Servings: 10

Serving size: 1 burrito


Cook Time: <15 minutes

Ingredients:

Filling:

1 large sweet potato


1 medium onion, chopped

1 red bell pepper, diced

1 Tablespoon minced garlic

1 teaspoon chili powder (see Notes)

1 teaspoon curry powder (see Notes)

1 teaspoon ground coriander


2 (15-ounce) cans black beans (see Notes)

1 (4-ounce) can diced green chilies (see Notes)

1/4 cup minced fresh cilantro (coriander)

10 multi/whole grain tortillas/wraps

Accompaniments:

2 cups tomato-based salsa

1 1/2 cups fat-free, unsweetened Greek yogurt

Directions:

If necessary, microwave the sweet potato while sautéing the vegetables.

Spray a large skillet generously with no-stick cooking spray; preheat to medium-high heat. Add the onions and bell peppers; sauté for 4 to 6 minutes, or until tender-crisp, stirring occasionally. Stir in the garlic, chili and curry powders and ground coriander and cumin; continue sautéing for another 2 minutes.

Meanwhile, place the black beans in a colander; rinse and drain.

Reduce the heat to medium-low. Add the drained black beans to the sautéed vegetables, then partially mash with the back of a fork or a potato masher. Add the cooked (and peeled) sweet potato; continue mashing until the filling reaches the desired consistency. Stir in the green chilies and coriander. Cook for 5 minutes, or until thoroughly heated, stirring frequently. If the heated filling seems a bit dry, moisten to the desired consistency with a small amount of water or vegetable broth; avoid getting the filling to “soupy”.

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Joanne’s Veggie Stir-fry Submitted by: jagpjg

Introduction:

Recipe contributes starchy and fibrous carbs.

The Nutrition Profile is calculated using the vegetables shown below; however, feel free to substitute your own favorites.

Servings: 4

Serving size: 1 cup



Ingredients:

1 tablespoon olive oil (or no-stick cooking spray)

1 onion peeled, then cut in uniform small pieces

1 carrot peeled, then cut in uniform small pieces

1 parsnip peeled, then cut in uniform small pieces

1 sweet potato peeled, then cut in uniform small pieces

1 yellow (crookneck) squash washed, dried, then thinly sliced

1 zucchini squash (courgette) washed, dried, then thinly sliced

1/4 head cabbage rinsed, drained, then finely shredded

1/4 cup sun-dried tomatoes chopped

To taste no-salt seasoning blend (see Notes)

2 tablespoons reduced-sodium soy sauce (optional)

Directions:

Brush a large skillet or wok with olive oil (or alternatively, spray with no-stick cooking spray).

Add the prepared vegetables to the skillet; cook over medium-high heat for 10 to 15 minutes, or until the vegetables are tender-crisp, stirring frequently. Season to taste with no-salt seasoning and reduced-sodium soy sauce, if desired. Serve hot.

Nutrition Profile:

Calories: 166

Fat: 4g

Protein: 4g

Carbs: 32g

Fiber: 8g

Sugar: 11g

Cholesterol: 0mg

Sodium: 127mg

Notes:

Use of no-stick cooking spray reduces the fat content to less than 1 gram per serving.

Suggested seasonings are Trader Joe’s 21 Seasoning Salute or any of Mrs. Dash’s no-salt seasoning blends.

Addition of reduced-sodium soy sauce increases the sodium by about 300mg per serving.

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Lentil and Brown Rice Burgers (Vegan) Submitted by: candiceswolf

Introduction:

Recipe provides starchy and fibrous carbs and a significant amount of protein.

Adapted from Eating Clean.

Since these meatless burgers are already high in starchy carbs, Candice (candiceswolf) suggests serving them with a salad of bright green lettuce, tomatoes and avocado instead of a bun.

Servings: 6

Serving size: 1 burger


Cook Time: About 1 hour

Ingredients:

1 cup uncooked lentils rinsed and drained

1 1/2 cups water

1 cup cooked brown rice

2 ribs celery finely chopped

1 medium onion finely chopped (about 1 cup)

6 cloves garlic minced (about 2 tablespoons)

2 tablespoons ground flaxseed (linseed)

3 tablespoons tomato paste

2 scant tablespoons Dijon mustard

2 teaspoons ground cumin

1 teaspoon chili powder

1 teaspoon ground turmeric


Directions:

In a medium saucepan, cook lentils in 1 1/2 cups water, following package directions.

Meanwhile, in a mixing bowl, stir together all the remaining ingredients, EXCEPT the olive oil, until well mixed.


Using the back of a spoon or a potato masher, partially mash the cooked lentils, leaving some whole, then stir into the rice and vegetable mixture until well mixed.

Pour the oil into a large, heavy, flat-bottomed skillet and preheat to medium-high.

Form the mixture into six round patties, arranging in the skillet; cook on the first side for 2 to 3 minutes, or until lightly browned, then, flip and cook for 2 to 3 more minutes, or until lightly brown on the second side. Transfer the patties to a large baking sheet.

Bake in the preheated oven for 15 minutes. Serve the patties hot, or cool completely, then refrigerate the in an airtight container for later use.

Nutrition Profile:

Calories: 232

Fat: 7g

Protein: 13g

Carbs: 34g

Fiber: 13g

Sugar: 3g

Cholesterol: 0mg

Sodium: 95mg

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Milena’s San Antonio Beans (Vegetarian) Submitted by: Milena

Introduction:

This recipe contains primarily starchy carbs and protein, with a lesser amount of fibrous carbs.

Adapted by Milena from Weight Watchers.

This recipe is very adaptable. Sometimes I add more vegetables, such as chopped celery and/or zucchini and mushrooms. If the beans seem dry, add more salsa or another can of tomato sauce. If you don’t like cilantro, you can use chopped parsley. -Milena

Servings: 8




Ingredients:


1 medium onion chopped

1 red or green bell pepper chopped

1 jalapeno or poblano pepper seeded and finely chopped

3 (15-ounce) cans no-salt added mature beans of your choice such as pinto, black, red, kidney (see Notes) drained

1 (15 to 16-ounce) can no salt added tomato sauce (see Notes)

1/2 cup tomato based salsa

1 tablespoon Dijon mustard (or chili powder)

1 tablespoon liquid smoke flavor (mesquite or hickory) chopped

To taste cracked black pepper

1/2 cup fresh cilantro (coriander) chopped

Directions:

Spray the bottom of a large saucepan with no-stick cooking spray, then sauté onions and peppers, stirring frequently, until soft and lightly browned. If the vegetables begin to stick, add a few tablespoons of water or low-sodium broth.

Stir in all the remaining ingredients, EXCEPT cilantro (coriander). Bring soup to a boil over medium-high heat, stirring frequently, then reduce heat to medium low and simmer, uncovered, for 30 minutes to allow flavors to meld, stirring occasionally. If soup seems too thick, add liquid (tomato sauce, salsa, low-sodium broth or water) to thin to desired consistency. Adjust seasonings to taste.

Just before serving, stir in chopped cilantro (coriander); or, if preferred, sprinkle atop individual servings. Serve hot.

Nutrition Profile:

Calories: 185

Fat: 1g

Protein: 10g

Carbs: 35g

Fiber: 11g

Sugar: 5g

Cholesterol: 0mg

Sodium: 157mg

Notes:

Because I am watching my sodium, I use no-salt added tomato sauce and beans. If sodium is not a concern, you may use regular products. -Milena

(Even so, remember to RINSE and drain the beans, which reduces their sodium content by 30 to 40 percent).

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Penne with Feta and Sun-Dried Tomatoes Submitted by: nkeney

Introduction:

This recipe contains starchy and fibrous carbs and protein.

Recipe adapted from Fitness magazine.

Servings: 4

Serving size: 4.3 ounces

Prep Time: n/a

Cook Time: n/a

Ingredients:

1 (8-ounce) package whole wheat penne pasta (or preferred shape)


4 cups fresh whole leaf spinach rinsed and drained

2 tablespoons pine nuts (pignoli)

1/2 cup low fat feta cheese crumbled

Salt (optional; to taste)

Ground black pepper (optional; to taste)

1/4 cup canned capers drained

1/4 cup sun-dried tomatoes packed in olive oil drained and blotted to remove excess oil, then chopped (measured after chopping)

Directions:

Bring a large saucepan of water to a rolling boil over high heat, then cook pasta according to package directions. Transfer cooked pasta to a colander and drain well.

Meanwhile, in a large skillet, heat the olive over medium-high heat, then add the spinach, cover and cook for 3 or 4 minutes, or just until the spinach has wilted but still retains its bright green color.

In a large serving bowl, combine the pasta, spinach, feta cheese and pine nuts, then toss gently until well mixed. If desired, season to taste with salt and pepper. Sprinkle pasta with capers and sun-dried tomatoes. Serve hot.

Nutrition Profile:

Calories: 186

Fat: 9g

Protein: 10g

Carbs: 20g

Fiber: 3g

Sugar: 2g

Cholesterol: 0mg

Sodium: 351mg

Notes:

The Nutrition Analysis does not include optional salt and pepper.

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Honor’s Raw/Vegan Brekky Bowl (High Protein Breakfast) Submitted by: honorjaneh

Introduction:

Recipe contributes protein and starchy carbs; if fresh fruit is added, it also contributes simple carbs.

Original recipe by Honor (honorjaneh).

Honor’s Brekky (Breakfast) Bowl was originally a raw food dish containing sprouted, rather than cooked, quinoa and RAW milk. Directions are included for soaked and sprouted quinoa in the Notes. Cooked quinoa may be substituted, but, of course, the recipe will no longer be raw! Due to limited availability of raw milk, as well as arguable, but potentially serious, health risks of using unpasteurized milk, FT has substituted an equal amount of soy, or other non-dairy milk.

Servings: Vegan Brekky

Serving size: 1 bowl

Prep Time: n/a

Cook Time: 0 to 15 minutes

Ingredients:

1/4 cup uncooked quinoa placed in a fine mesh strainer and thoroughly rinsed and drained, then cooked, soaked or sprouted (see Notes)

8 raw walnuts or unblanched almonds coarsely chopped

1/3 cup soy milk (or other non-dairy milk)

1/3 cup vegan (plant-based) protein powder

To taste Stevia

Assorted fresh fruits (See Notes)

Directions:

Place cooked, soaked or sprouted quinoa in a individual serving bowl. Stir in nuts.

In a second small bowl, whisk together non-dairy milk and protein powder until smooth, then pour over quinoa and nut mixture. Sweeten to taste with Stevia.

Serve cold, topped with fresh fruit, if desired.

Nutrition Profile:

Calories: 289

Fat: 9g

Protein: 18g

Carbs: 36g

Notes:

To “Quick Soak” quinoa:

Place quinoa in glass tumbler or bowl

Cover seeds with pure water

Soak for 4 hours (or overnight)

Rinse and use

Quinoa will not yet have sprouted “tails”; however, soaking enhance the nutritional properties of the seeds, including releasing live enzymes. (Do not heat soaked grains, or these live enzymes will be destroyed).

To sprout quinoa:

Rinse the required amount of quinoa in a sieve

Soak in pure water for 8 hours

Rinse again, then place in a bowl

Refrigerate for 12 hours

Sprouted seeds, which will now have thin “tails” can be used similarly to other sprouts - in salads, sandwiches etc.

(For more details on sprouting quinoa, see the internet).

Fresh fruit is not included in the Nutrition Profile.

FastTrack APPROVED

Fiber: 5g

Sugar: 5g

Cholesterol: 0mg

Sodium: 58mg

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White Bean and Quinoa Chili (Vegetarian) Submitted by: candiceswolf

Introduction:

Recipe contributes primarily starchy carbs, with a lesser, but significant, amount of fibrous carbs and protein.

Servings: 12




Ingredients:

1/2 cup uncooked quinoa, well rinsed (see Notes)

4 cups water

1 green bell pepper, seeded, then chopped

1 red bell pepper, seeded, then chopped

1 medium onion, chopped

2 (15-ounce) cans white beans (such as Great Northern, Navy, or Cannellini), rinsed and drained

1 (28-ounce) can diced tomatoes, un-drained

2 Tablespoons chili powder (see Notes)

2 teaspoons ground cumin

1 teaspoon dried oregano


6 ounces baby spinach leaves, rinsed and drained (about 4 cups)

Directions:

In a 4-quart saucepan, combine the rinsed quinoa and water; cover saucepan, bring the water to a boil over high heat, then reduce the heat to medium-low and cook gently for 15 minutes.

Add all of the remaining ingredients EXCEPT the spinach; bring the mixture back to a boil over high heat, then reduce the heat to medium-low and cook gently for 10 to 15 more minutes, or until the quinoa is done (the center of the seeds will be clear and the curly germs will have separated from the bodies of the seeds).

If a thicker chili is desired, remove the cover and continue to cook gently, stirring occasionally, until the desired consistency is obtained.

Stir in the spinach; continue cooking for 1 to 2 minutes, or until the spinach is wilted but still bright green.

Serve hot, or cover and refrigerate.

Nutrition Profile:

Calories: 121

Fat: 1g

Protein: 7g

Carbs: 23g

Fiber: 5g

Sugar: 3g

Cholesterol: 0mg

Sodium: 125mg

Notes:

To remove the bitter salponin - quinoa’a natural protective 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).

If a spicier chili is desired, substitute chipotle chili powder for part of the chili powder; however, use with caution, it is HOT!

Recipe adapted by LuAnn Bermeo, Fast Track recipe editor, from Clean Eating magazine.

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Barry’s Spaghetti Squash Pic-Pac Style Submitted by: Booman

Introduction:

Recipe contributes primarily fibrous carbs and protein.

Servings: 4



Cook Time: Varies by methoD

Ingredients:

1 (3 1/2 to 4 pound) spaghetti squash

6 ounces extra lean ground beef

4 cloves garlic, peeled, then coarsely chopped or thinly sliced

1 cup diced fresh tomatoes (or no salt added canned diced tomatoes)

1 cup low carb (no sugar added) tomato-based pasta sauce

To taste Fresh basil leaves, chopped or shredded

Directions:

Select one of the methods described in the notes to cook the spaghetti squash.

While the squash cooks, spray a large skillet generously with no-stick cooking spray; preheat over medium-high heat. Add the ground beef; cook 8 to 10 minutes, or until browned. Add the garlic; continue cooking for 1 minute. Stir in the tomatoes and pasta sauce; bring to a boil; reduce heat to medium-low, then cook gently for about 5 minutes.

If not already halved, slice the squash in half lengthwise. Remove and discard the seeds. Holding the cut squash over the skillet, use a fork to gently pull away long strands, allowing them to fall into the sauce. Add fresh basil to taste. Stir gently to combine.

Divide the mixture into four equal servings, or cover and refrigerate, heating as needed.

Nutrition Profile:

Calories: 154

Fat: 4g

Protein: 15g

Carbs: 16g

Fiber: 4g

Sugar: 7g

Cholesterol: 38mg

Sodium: 373mg

Notes:

Select one of the following three methods for cooking the spaghetti squash:

TO BAKE: Preheat the oven to 375 degrees. Pierce the whole squash several times with a large fork or skewer. Place in a shallow baking dish. Bake for approximately 1 hour, or until the squash can be easily pierced with a fork.

TO BOIL: Place the whole squash in a saucepan large enough and deep enough to be able to submerge the whole squash under water. Fill the saucepan with water to within 1 inch from the top. Remove the squash and set aside. Bring the water to a boil over high heat. Gently lower the squash into the boiling water; return the water to a boil, then reduce the heat to medium and continue boiling gently for 20 to 30 minutes, or until the squash can be easily pierced with a fork.

TO MICROWAVE:

Using a sharp, heavy-duty knife, cut the squash in half lengthwise. Remove the seeds. Place the halves, cut side up, in a microwave dish. Add 1/4 cup water. Cover the dish with microwave-safe plastic wrap; cook on high for 10 to 12 minutes, or until the flesh can be easily pierced with a fork. Let stand covered for 5 minutes.

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Eggplant Parmesan Submitted by: candiceswolf

Introduction:

Recipe contains fibrous carbs, starchy carbs and protein.

Adapted from Clean Eating.

Servings: 6


Prep Time:15-20 minutes


Ingredients:

2 1/2 pounds eggplant well-washed, ends trimmed, then cut crosswise into 3/4-inch slices

3 egg whites (or 1/2 cup egg white substitute, such as Just Whites) beaten

Crumb Coating:

3/4 cup dry whole wheat bread or panko crumbs

1/3 cup reduced-fat Parmesan cheese grated

1 1/2 teaspoon dried oregano

1 teaspoon garlic powder

1/4 teaspoon salt

Sauce:

2 medium fresh tomatoes

1 tablespoon no-salt-added tomato paste

2 cloves garlic peeled, then coarsely chopped

8 fresh basil leaves rinsed, then patted dry

4 ounces part-skim Mozzarella cheese shredded (1 cup)

Directions:


Arrange work area with the following:

Prepared eggplant slices stacked on a cutting board or plate

Flat-bottomed dish, large enough for dipping an eggplant slice, in which the egg whites have been beaten until smooth

Second flat-bottomed dish, in which the Coating Mixture ingredients have been stirred together until well mixed

Two large baking sheets, sprayed with no-stick cooking spray

Working one slice at a time, dip both sides of an eggplant slice in egg whites, then in the crumb mixture, until well-coated; arrange on the prepared baking sheets. Repeat with the remaining slices.

Place the baking sheets in the preheated oven, then bake for about 25 minutes, or until the eggplant slices are fork-tender and lightly browned and crispy; exchange pan positions halfway through baking time, if necessary, for even browning.

Meanwhile, in a blender or food processor, combine the sauce ingredients, then pulse on and off several times, creating a chunky sauce. Transfer the sauce to a small saucepan; bring to a boil over medium-high heat, then reduce the heat to medium-low and cook gently for 8 to 10 minutes, or until the sauce reaches the desired consistency.

Remove the eggplant slices from the oven. Turn the oven to Broil. Spread the prepared sauce over the eggplant slices, then sprinkle with shredded Mozzarella cheese.

Return one of the pans to the oven and broil the eggplant for about 3 minutes, or until the cheese is melted and beginning to brown. Repeat with the second pan. Serve immediately.

CONTINUED NEXT PAGE

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Eggplant ParmesanNutrition Profile:

Calories: 198

Fat: 7g

Protein: 13g

Carbs: 24g

Fiber: 8g

Sugar: 7g

Cholesterol: 17mg

Sodium: 334mg

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Laura’s Vegetable-Stuffed Peppers Submitted by: tootightjeans

Introduction:

Recipe contributes primarily fibrous carbs.

These colorful stuffed peppers can easily be prepared in the oven or on the grill. There won’t be any leftovers if you serve this at your next party! -Laura (tootightjeans)

Servings: 4

Serving size: 8 oz. (1/2 pepper)



Ingredients:


2 red (or preferred color) bell peppers, halved lengthwise (from stem end to base), then seeded

Salt (divided use)

1 large fresh tomato, diced

1 medium red onion, finely chopped

1 medium zucchini (courgette), diced

3/4 cup chopped fresh basil leaves

1/2 cup reduced-fat, grated Parmesan cheese

To taste black pepper

4 teaspoons olive oil

Directions:

If you will be baking the peppers, preheat the oven to 400 degrees Fahrenheit (200 C.) Spray an 8-inch square glass baking dish generously with no-stick cooking spray; set aside.

If grilling the peppers, preheat the grill to medium.

Using paper towel, pat the halved and seeded peppers dry. If baking, arrange the halves, cut side up, in a single layer in the prepared dish. If grilling, place the halves on a clean platter. Sprinkle the insides of the pepper halves lightly with salt; set the pan or platter aside.

In a bowl, combine the prepared tomato, onion, zucchini, basil and Parmesan cheese. Add salt and pepper to taste, then mix well. Divide the vegetable mixture evenly between the pepper halves, using the back of a spoon to pack the filling firmly. Drizzle the tops of each stuffed pepper lightly with olive oil.

If baking the stuffed peppers, bake, uncovered, in the preheated oven for 20 minutes. Briefly remove the pan from the oven; cover tightly with aluminum foil, then continue baking the peppers for 5 more minutes. Allow the peppers to cool slightly without removing the foil.

If grilling the peppers, wrap each stuffed pepper in aluminum foil. Grill for 20 minutes. Remove the foil carefully.

Serve hot.

Nutrition Profile:

Calories: 122

Fat: 8g

Protein: 5g

Carbs: 10g

Notes:

Feel free to add precooked extra lean ground beef or turkey and/or additional vegetables and seasonings, to taste. However, the Nutrition Profile is for the recipe as shown.

Recipe by Laura (tootightjeans), as edited by LuAnn Bermeo.


FastTrack APPROVED

Fiber: 3g

Sugar: 5g

Cholesterol: 11mg

Sodium: 201mg

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Spaghetti Squash with Tomato, Artichoke and Black Olive Sauce Submitted by: loveachallenge

Introduction:

Recipe contains fibrous carbs and protein.

Adapted from The Chopping Block, Chicago, Illinois.

Spaghetti squash may be baked in a conventional oven, as directed in the recipe, or if you prefer to use a microwave oven, see Notes following the recipe.

Servings: 6


Prep Time:

Cook Time:

Ingredients:

1 medium spaghetti squash (about 4 pounds)


1 tablespoon dried Italian herb blend

1/2 teaspoon red pepper flakes

1 (14-ounce) can crushed tomatoes not drained

1 (15-ounce) can butter beans (or other white beans) drained

1 (14-ounce) can artichoke hearts drained and chopped

1 (6-ounce) can black olives sliced

1 tablespoon balsamic vinegar

Directions:

Preheat oven to 350 degrees F.

Cut squash in half lengthwise and remove seeds. Pierce skin several times with a fork. Place, cut side down in a large baking pan. Bake for 45 minutes, or until the skin is tender and strands can be loosened easily with a fork.

About 15 minutes before squash is done, sauté garlic, Italian seasoning, and red pepper flakes in oil for 2 minutes. Add tomatoes, beans, artichokes and olives, bring to a boil over high heat, stirring frequently, then reduce heat to medium-low and simmer for 10 minutes. Stir in vinegar.

When the squash is done, use a fork to gently remove the spaghetti-like strands, placing them in a pasta bowl. (Discard shell). Spoon sauce over the squash. Serve immediately.

Nutrition Profile:

Calories: 188

Fat: 6g

Protein: 7g

Carbs: 31g

Fiber: 10g

Sugar: 3g

Cholesterol: 0mg

Sodium: 865mg

Notes:

TO MICROWAVE SPAGHETTI SQUASH:

Prepare squash as described above, then place, cut side down, in a baking dish. Add 1/4 cup water. Cover with microwave-safe plastic wrap, on one corner, fold wrap back about 1/2-inch to allow steam to escape. Cook on High 7 to 10 minutes, or until skin is tender and strands can be loosened easily with a fork.

If microwaving squash, begin preparation of sauce immediately, so the squash and sauce will be ready at about the same time.

Sodium content of this dish is somewhat high, if necessary, substitute no-salt added products.

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FAST TRACK ORIGINAL RECIPES

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Crustless Vegetable Quiche

Servings: 8

Ingredients:


1 cup chopped broccoli

1/2 medium onion, chopped

1 medium zucchini, chopped

1/2 cup chopped mushrooms

8 egg whites

1 3/4 cup skim milk

1 teaspoon garlic powder

1/2 cup feta cheese

Preparation:

Preheat oven to 350.

Combine olive oil, broccoli and onion in a skillet, then sauté over medium-high heat for 3 minutes. Stir in zucchini and mushrooms, then sauté until vegetables are tender.

Transfer vegetables to a pie plate sprayed with no-stick cooking spray.

Beat egg whites, milk and garlic powder together in a bowl until smooth. Stir in cheese, then pour mixture over vegetables.

Bake 20-30 minutes, or until a knife inserted into center comes out clean.

Nutritional Information:

Serving Size: 1 slice

Calories: 86

Fat: 4 g

Protein: 8

Carbs: 6 g

Fiber: <1 g

Sugar: 4 g

Cholesterol: 9 mg

Sodium: 188 mg

FastTrack APPROVED

Tofu with Thai Curry Sauce

Servings: 4

Ingredients:

Marinade:

1/4 cup fat-free chicken broth

1 tablespoon low sodium soy sauce

1 tablespoon lime juice

1 tablespoon grated fresh ginger

1 teaspoon red or green curry paste

1 (16-ounce) package firm or extra firm tofu, cubed

Veggies:

1 cup fresh bean sprouts

1/2 cup diagonally sliced carrots

1/2 cup sugar snap or snow peas

2 tablespoons chopped fresh basil

Preparation:

In a microwave-safe bowl, whisk together the marinade ingredients.

Add cubed tofu to marinade, then stir gently. Cover bowl with microwave-safe plastic wrap or wax paper, then microwave on High for 4-5 minutes.

Transfer mixture to a skillet. Add veggies, then sauté over medium-high heat for 4-5 minutes, or until veggies are tender, stirring occasionally.

Serve with brown rice if desired.


Serving Size: 1/2 cup

Calories: 111

Fat: 5 g

Protein: 12 g

Carbs: 7 g

Fiber: 2 g

Sugar: 3 g

Cholesterol: 0 mg

Sodium: 208 mg

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Sweet and Sour Tofu

Servings: 6

Ingredients:

1(16 ounce) package firm or extra firm tofu

Cornstarch for coating tofu

2 teaspoons sesame oil

1 onion, cut crosswise into 1/4-inch slices, then set up on its root end and quartered

1 red or green bell pepper, diced in 1/2-inch pieces

1 cup fresh or frozen snow peas1 cup sliced mushrooms

1 (8 ounce) can pineapple chunks, drained (save juice for another use)1 tablespoon fresh ginger, grated

Sauce:

1/4 cup low sodium chicken broth

1/4 cup rice vinegar

2 tablespoons sugar substitute

1 tablespoon cornstarch

2 tablespoons cup low sodium soy sauce

1 tablespoon red chili paste, or to taste

Garnish:

1/2 cup green onions, thinly sliced

1 tablespoon sesame seeds

Preparation:

Sandwich tofu block between several layers of paper towel, then press gently to absorb as much moisture as possible without breaking the block. Remove towels and place tofu on a cutting board. Cut tofu into uniformly sized, 1-inch cubes.

Cover a dinner plate with several layers of paper towel. Sprinkle several tablespoons of cornstarch into a small bowl. Gently roll tofu cubes in cornstarch until coated, placing coated cubes on the paper towel covered plate.

In a large skillet, heat sesame oil over medium-heat, then add tofu and fry, carefully turning tofu with a spatula as needed, until all sides are lightly browned. Return browned tofu to the plate; set aside.

Add onions, peppers, peas, mushrooms and ginger to the skillet, then sauté over medium-high heat for 4 minutes, stirring occasionally.

Meanwhile, in another small bowl, combine the sauce ingredients, then whisk until blended and cornstarch is dissolved; set aside.

Add tofu to the sautéed vegetables and continue sautéing for 1 minute. Gently stir in the broth mixture and cook until sauce bubbles and thickens.

Just before serving, garnish mixture by sprinkling with green onions and sesame seeds.

May serve with brown rice if desired.



Calories: 147

Protein: 10 g

Fat: 7 g

Carbs: 19 g

Fiber: 2 g

Sugar: 7 g

Cholesterol: 0 mg

Sodium: 221 mg

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Sweet Potato Burgers

Servings: 6

Ingredients:

2 1/2 cups peeled and cubed sweet potatoes

2 1/2 cups chopped onion

1 cup uncooked oatmeal

1 1/2 teaspoons ground cumin

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil, divided use

Preparation:

Place cubed potatoes in a large saucepan, cover with water and bring to a boil over medium-high heat, then reduce heat to medium-low and simmer for 12-15 minutes, or until tender. Drain any remaining water.

Meanwhile, in a large skillet that has been sprayed with no-stick cooking spray, sauté onion and garlic over medium-high heat for 5 minutes, or until lightly browned.

Combine cooked and drained potatoes, onions, cumin, salt, and pepper in a large bowl and mash with a potato masher until mixture holds together.

Divide mixture into six equal portions, then shape into six 1/2-inch burgers.

Add 1/2 tablespoon olive oil to large skillet and cook three patties over medium-high heat for 4 minutes, or until browned, then flip and cook until browned on the second side.

Repeat with remaining patties.


Serving Size: 1 burger

Calories: 148

Protein: 3 g

Fat: 3 g

Carbs: 27 g

Fiber: 4 g

Sugar: 5 g

Cholesterol: 0 mg

Sodium: 229 mg

Veggie Quinoa

Servings: 6

Ingredients:

1 cup uncooked quinoa

2 tablespoons rice vinegar

1 red pepper, chopped

1 cucumber, peeled and chopped

1/2 red onion, chopped

1/2 cup parsley, chopped

1/2 cup low fat feta cheese

Preparation:

Cook quinoa according to package directions.

Mix all ingredients together in a bowl. Cover and refrigerate for at least 1 hour.



Calories: 157

Fat: 5 g

Protein: 7 g

Carbs: 24 g

Fiber: 3 g

Sugar: 2 g

Cholesterol: 11 mg

Sodium: 146 mg

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FAST TRACK MEMBER-SUBMITTED RECIPESdenvercoloradofitness.com/wp-content/uploads/2016/01/... · 2016-01-21 · White Bean and Quinoa Chili (Vegetarian) 35 Honor’s Raw/Vegan Brekky