I just replaced my 20 yo track lighting fixtures and put in recessed cans with LED spots. Wonderful light and no shadows.

In our 13 x 14 ft kitchen we kept our 30+year old Lightolier tracks but changed out the huge incandescent cans for tiny MR16 halogen bullets. We have eight of these bullets. The light is bright and very pleasing. We used GE halogen bulbs which come in an array of spreads -- we used wide spreads (55 degrees) rather than spots. They are on dimmers and they are so much better than the old incandescents. This was a very small change but it made a huge difference. We are really pleased with the lighting.