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Marinate meats to make them tender without adding a lot of fat.

4  skinless, boneless chicken breasts
1/4 cup  olive oil
1/4 teaspoon   oregano
1/2 teaspoon   black pepper
1/4 cup water
10 to 12 tomatillos, husks removed and cut in half
1/2 medium  onion, quartered
2 cloves garlic, finely chopped
2  serrano or jalapeno peppers
2 tablespoons   cilantro, chopped
1/4 teaspoon   salt
1/4 cup  low fat sour cream (or Homemade Sour Cream)
juice of 2 limes

1-Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides.
2-Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt, and the remaining lime juice. Blend until all the ingredients are smooth. Place the sauce in a bowl and refrigerate.
3-Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter.
4-Spoon a tablespoon of low fat sour cream over each chicken breast. Pour the sauce over the sour cream.

Yield: 4 servings--Serving size: 1 breast

Each serving provides:

Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2 mg

Ground chicken and low fat cheese help reduce fat and calories.
1 pound ground chicken breast
1 tablespoon   vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium  green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon   salt
5 cups instant corn flour (masa harina)
6 cups  water

1-In a nonstick skillet over low heat, saute´‚ chicken in oil until chicken turns white. 2-Constantly stir the chicken to keep it from sticking.
3-Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
4-While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.
5-When the chicken mixture has cooled, mix in the cheese.
6-Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is 1/2-inch thick.
In a very hot, iron skillet, cook the pupusas on each side until golden brown.
7-Serve hot with Curtido salvadoreño

Yield: 12 servings--Serving size: 2 pupusas

Each serving provides:

Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg

Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.
as needed   nonstick cooking spray 
1 lb ground turkey 
1 can (28 oz) tomatoes, cut up 
1 C finely chopped green pepper 
1 C finely chopped onion 
2 cloves garlic, minced 
1 tsp dried oregano, crushed 
1 tsp black pepper 
1 lb spaghetti, uncooked 

1-Spray a large skillet with nonstick spray coating. Preheat over high heat.
2-Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3-Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)
4-Meanwhile, cook spaghetti in unsalted water. Drain well.
5-Serve sauce over spaghetti.

Yield: 6 servings--Serving Size: 5 oz sauce and 9 oz spaghetti

Each serving provides:

Calories: 330
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 60 mg
Sodium: 280 mg
                       20-MINUTE CHICKEN CREOLE

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

as needed  nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz)   tomatoes, cut up**
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt

1-Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.
2-Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink.
3-Reduce heat.
4-Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
5-Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips.
** To cut back on sodium, try low sodium canned tomatoes.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:

Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg
                                  VERY LEMONY CHICKEN

Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.
1-1/2 lb chicken breast, skinned and fat removed
1/2 C fresh lemon juice
2 Tbsp white wine vinegar
1/2 C fresh sliced lemon peel
3 tsp chopped fresh oregano or 1 tsp dried oregano, crushed
1 medium   onion, sliced
1/4 tsp salt
to taste black pepper
1/2 tsp paprika

1-Place chicken in 13x9x2-inch glass baking dish.
2-Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally.
3-Sprinkle with salt, pepper, and paprika.
4-Cover and bake at 325º F for 30 minutes. Uncover and bake 30 minutes more or until done.

Yield: 4 servings--Serving Size: One chicken breast with sauce

Each serving provides:

Calories: 154
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 63 mg
Sodium: 202 mg

Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk. For the stew:

1 lb skinless, boneless chicken meat, cut into 1-inch cubes
1/2 C  onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 tsp salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 C  water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas
For the cornmeal dumplings:

1 C yellow cornmeal
3/4 C sifted all-purpose flour
2 tsp baking powder
1/2 tsp salt
1 C low-fat (1%) milk
1 Tbsp vegetable oil

For the stew:

1-Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
2-Remove chicken and vegetables from broth. Strain broth.
3-Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
4-Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5-Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6-Add basil, peas, and reserved vegetables to sauce; stir to combine.
7-Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

For the dumplings:

1-Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2-Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3-Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

Yield: 6 servings--Serving size: 1-1/4 cup stew with 2 dumplings
Each serving provides:

Calories: 307
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg