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                     TURKEY STUFFED CABBAGE



This hearty entree uses half ground turkey and half lean ground beef and no added salt for a lower fat and salt taste treat.

1 head cabbage
1/2 lb lean ground beef
1/2 lb ground turkey
1 small onion, minced
1 slice stale whole wheat bread, crumbled
1 Tbsp lemon juice
1/4 C water
1/8 tsp black pepper
1 can (16 oz)   diced tomatoes
1 small onion, sliced
1 C water
1 medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch
 


1-Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan and cover with boiling water. Simmer 5 minutes. Remove and drain cooked cabbage leaves on paper toweling.
2-Shred 1/2 cup of raw cabbage and set aside.
3-Brown ground beef and turkey and minced onion in skillet. Drain fat.
4-Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl.
5-Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from can to meat mixture. Mix well; then place 1/4 cup filling on each parboiled, drained cabbage leaf. Place folded side down in skillet.
6-Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally.
7-Remove cabbage rolls to serving platter, keep warm.
8-Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.
Yield: 5 servings--Serving Size: 2 rolls each

Each serving provides:

Calories: 257
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 54 mg
Sodium: 266 mg
Healthy Eating
        SPICY SOUTHERN BARBECUED CHICKEN



Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

3 lb  chicken parts (breast, drumstick, and thigh), skin and fat removed
1  large onion, thinly sliced
3 Tbsp  vinegar
3 Tbsp  Worcestershire sauce
2 Tbsp  brown sugar
to taste  black pepper
1 Tbsp  hot pepper flakes
1 Tbsp  chili powder
1 C  chicken stock or broth, skim fat from top
 


1-Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
2-Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3-Pour over the chicken and bake at 350º F for 1 hour or until done.
4-Baste occasionally.
Yield: 8 servings--Serving Size: One chicken part with sauce

Each serving provides:

Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 240 mg
                                     CHICKEN GUMBO


This easy-to-make main dish helps to increase the amount of vegetables you eat and can be made all in one pot.

1 tsp vegetable oil 
1/4 cup flour 
3 cups   low-sodium chicken broth 
1 1/2 lbs   chicken breast, skinless and boneless, cut into 1-inch strips
1 cup white potatoes (1/2 lb), cubed 
1 cup onions, chopped 
1 cup carrots (1/2 lb), coarsely chopped 
1/4 cup  celery, chopped 
1/2 medium carrot, grated 
4 cloves  garlic, finely minced 
2 stalks scallion, chopped 
1 whole bay leaf 
1/2 tsp thyme 
1/2 tsp  black pepper, ground 
2 tsps hot (or jalapeño) pepper 
1 cup okra (1/2 lb), sliced into 1/2-inch pieces 
 


1-Add oil to a large pot.
2-Heat pot over medium flame.
3-Stir in flour.
4-Cook, stirring constantly, until flour begins to turn golden brown.
5-Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should not be lumpy.
6-Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
7-Add okra and let cook for 15 to 20 more minutes.
8-Remove bay leaf.
9-Serve hot in a bowl or over rice.

Makes 8 servings--Serving size: 3/4 cup

Calories 165
Fat 4 g
Saturated fat 1 g
Cholesterol 51 mg
Sodium 81 mg
                                 CHICKEN MARSALA



Wine, lemons, and mushrooms flavor this chicken recipe the lower salt and lower fat way.

1/8 tsp black pepper
1/4 tsp salt
1/4 C flour
4 chicken breasts, boned, skinless (5 ounces)
1 Tbsp olive oil
1/2 C Marsala wine
1/2 C chicken stock, skim fat from top
1/2 lemon   fresh lemon juice
1/2 C sliced mushrooms
1 Tbsp fresh parsley, chopped
 

1-Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
2-To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
3-Return browned chicken breasts to skillet. Spoon sauce over the chicken.
4-Cover and cook for about 5-10 minutes or until chicken is done.
5-Serve sauce over chicken. Garnish with chopped parsley.

Yield: 4 servings--Serving Size: 1 chicken breast with 1/3 cup sauce

Each serving provides:

Calories: 277
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 77 mg
Sodium: 304 mg
Cholesterol 51 mg
Sodium 81 mg
                                CHICKEN ORIENTALE



With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.
8 boneless, skinless chicken breasts
8 fresh mushrooms
to taste black pepper
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (6 oz)   frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ground ginger
2 Tbsp vinegar
1/4 C vegetable oil
 



1-Sprinkle chicken breasts with pepper.
2-Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
3-Place kabobs in shallow pan.
4-Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour.
5-Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.

Yield: 8 servings--Serving Size: 1/2 chicken breast kabob

Each serving provides:

Calories: 359
Total fat: 11 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 226 mg
                             CHICKEN RATATOUILLE



Served over rice, this delicious dish is loaded with vegetables and skinless chicken breasts, making it a lower fat, lower salt one-dish meal.
1 Tbsp vegetable oil
4 medium chicken breast halves, skinned, and fat removed, boned, and cut into 1-inch pieces
2 zucchini, about 7 inches long, unpeeled and thinly sliced
1 small eggplant, peeled and cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 lb fresh mushrooms, sliced
1 can   (16 oz) whole tomatoes, cut up
1  clove garlic, minced
1-1/2 tsp   dried basil, crushed
1 Tbsp fresh parsley, minced
to taste black pepper
 



1-Heat oil in large nonstick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
2-Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
3-Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

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

Each serving provides:

Calories: 266
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 253 mg
                            CHICKEN AND RICE



Take the skin off chicken to lower saturated fat and calories.
6  chicken pieces (legs and breasts), skinned 
2 teaspoons vegetable oil 
4 cups water 
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped 
1/4 cup celery, diced 
1 medium carrot, grated
1/4 cup corn, frozen 
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped 
2 cloves garlic, chopped fine 
1/8 teaspoon   salt 
1/8 teaspoon   pepper 
2 cups rice 
1/2 cup  frozen peas 
2 ounces Spanish olives 
1/4 cup raisins 


1-In a large pot, brown chicken pieces in oil.
2-Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
3-Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
4-Add chicken and raisins and cook for another 8 minutes.

Yield: 6 servings--Serving size: 1 cup rice and 1 piece chicken

Each serving provides:

Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg
                          CHICKEN STEW



Save leftovers for lunch the next day.
8  chicken pieces (breasts or legs) 
1 cup water 
2 small garlic cloves, minced 
1 small onion, chopped 
1 1/2 teaspoons   salt 
1/2 teaspoon pepper
3 medium tomatoes, chopped 
1 teaspoon  parsley, chopped 
1/4 cup celery, finely chopped 
2 medium potatoes, peeled and chopped 
2 small carrots, chopped 
2  bay leaves 
 

1-Remove the skin from the chicken and any extra fat. In a large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes.
2-Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving.

Yield: 8 servings--Serving size: 1 piece of chicken

Each serving provides:

Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg
                CRISPY OVEN-FRIED CHICKEN




For less fat,bake chicken in the oven instead of frying.
½ cup skim milk or buttermilk
1 tsp poultry seasoning
1 cup cornflakes, crumbled 
1½ Tbsps  onion powder 
1 ½ Tbsps garlic powder 
2 tsps black pepper 
2 tsps dried hot pepper, crushed 
1 tsp ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks) 
1 tsp vegetable oil (use to grease baking pan) 
a few shakes paprika 
 

Preheat oven to 350° F.

1-Add 1/2 teaspoon of poultry seasoning to milk.
2-Combine all other spices with cornflake crumbs and place in a plastic bag.
3-Wash chicken and pat dry. Dip chicken into milk, shake to remove excess,
then quickly shake in bag with seasoning and crumbs.
4-Refrigerate for 1 hour.
5-Remove from refrigerator and sprinkle lightly with paprika for color.
6-Evenly space chicken on greased baking pan.
7-Cover with aluminum foil and bake 40 minutes. Remove foil and continue
baking for an additional 30 to 40 minutes or until the meat can be easily
pulled away from the bone with a fork. The drumsticks may require less
baking time than the breasts. Crumbs will form a crispy “skin.” (Do not
turn chicken during baking.)

8-Makes 6 servings--Serving size: 1/2 breast or 2 small drumsticks

Calories 256
Fat 5 g
Saturated fat 1 g
Cholesterol 82 mg
Sodium 286 mg
                  FINGER-LICKING CURRIED CHICKEN




Take the skin off chicken to lower the amount of saturated fat.

1 1/2 tsps   curry powder
1 tsp thyme, crushed
1 stalk scallion, chopped
1 Tbsp  hot pepper, chopped
1 tsp black pepper, ground
8 cloves garlic, crushed
1 Tbsp ginger, grated
3/4 tsp  salt
8 pieces  chicken, skinless (breast, drumstick)
1 Tbsp  olive oil
1 cup water
1 medium  white potato, diced
1 large onion, chopped
 




Mix together curry powder, thyme, scallion, hot pepper, cayenne pepper,
black pepper, garlic, ginger, onion, and salt.
Sprinkle seasoning mixture on chicken.
Marinate for at least 2 hours in the refrigerator.
Heat oil in skillet over medium flame.
Add chicken and sauté.
Add water and allow chicken to cook over medium flame for 30 minutes.
Add diced potatoes and cook for an additional 30 minutes.
Add onions and cook 15 minutes more or until meat is tender.
Makes 6 servings--Serving size: 1/2 breast or 2 small drumsticks

Calories 213
Fat 6 g
Cholesterol 81 mg
Sodium 363 mg