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Appetizers



                    Curtido Cabbage Salvadore




This heart healthy recipe uses only a small amount of oil and salt.
1 medium head   cabbage, chopped 
2 small carrots, grated
1 small onion, sliced 
1/2 teaspoon   dried, red pepper (optional)
1/2 teaspoon   oregano
1 teaspoon  olive oil
1 teaspoon  salt
1 teaspoon  brown sugar
1/4 cup  vinegar
1/2 cup  water
 

1- Blanch the cabbage with boiling water for 1 minute. Discard the water.
2- Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3- Place in refrigerator for at least 2 hours before serving.
4- Serve with Pupusas Revueltas.


Yield: 8 servings--Serving size: 1 cup

Each serving provides:

Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg








                  
Pupusas Revueltas with Chicken                          



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. Constantly stir the chicken to keep it from sticking.
2- 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.
3- 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.
4- When the chicken mixture has cooled, mix in the cheese.
5- 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. 6- 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








                           Oven-Fried Yucca


Use cooking oil spray to cut back on fat.
1 pound  fresh yucca (cassava), cut into 3-inch sections and peeled
(or 1 pound peeled frozen yucca)
Nonstick  cooking oil spray


1- In a kettle, combine the yucca with enough cold water to cover it by 1 inch. 2- Bring the water to a boil, and slowly simmer the yucca for 20 to 30 minutes, or until it is tender.
3- Preheat oven to 350° F.
4- Transfer the yucca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into 3/4-inch-wide wedges, discarding the thin woody core.
5- Spray cookie sheet with the nonstick cooking oil spray. Spread yucca wedges on cookie sheet, and spray wedges with cooking oil spray. Cover with foil paper and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes.

Yield: 6 servings--Serving size: 1 piece (2 1/2 inches long)

Each serving provides:

Calories: 91
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 66 mg
Iron: 3 mg
Healthy Eating