World's Leading Resource on Weight Loss Information
Perfect . Com
    * © 2016 The Pounds Perfect Association, Inc
Burn Ugly Body Fat By Stimulating Growth
Discover How I Lost 42 lbs and 10 Inches Off My Belly In Just 45 Minutes a Week
Burn Ugly Body Fat By Stimulating Growth
Stop Deiting, Eat to Lose 10 To 15 Pounds
Every Week by Healthy Food!

                    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