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                             BAVARIAN BEEF




This classic German stew is made with lean trimmed beef stew meat and cabbage.

1-1/4 lb lean beef stew meat (trimmed of fat), cut in 1-inch pieces
1 Tbsp vegetable oil
1 large onion, thinly sliced
1-1/2 C water
3/4 tsp caraway seeds
1/2 tsp salt
1/8 tsp black pepper
1 bay leaf
1/4 C white vinegar
1 Tbsp sugar
1/2 small head  red cabbage, cut into 4 wedges
1/4 C crushed gingersnaps
 


1-Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1-1/4 hours.
2-Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45 minutes more.
3-Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.
Yield: 5 servings--Serving Size: 5 oz


Each Serving Provides:

Calories: 244
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 56 mg
Sodium: 323 mg
                                    BEEF & BEAN CHILI


Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.

2 lb   lean beef stew meat (trimmed of fat), cut in 1-inch cubes
3 Tbsp   vegetable oil
2 C   water
2 tsp   minced garlic
1 large   onion, finely chopped
1 Tbsp   flour
2 tsp   chili powder
1   green pepper, chopped
2 lb   tomatoes, chopped (3 C)
1 Tbsp   oregano
1 tsp   cumin
2 C   canned kidney beans*
 


Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.
Yield: 9 servings--Serving Size: 8 oz

Each serving provides:

Calories: 274
Total fat: 10 g
Saturated fat: 2 g
Cholesterol: 65 mg
Sodium: 159 mg*

* To cut back on sodium, try using "no salt added" canned kidney beans, or use beans prepared at home without salt.
                                 BEEF CASSEROLE



Drain fat from cooked beef to lower the amount of fat and calories.

1/2 pound  lean ground beef 
1 cup  onion, chopped 
1 cup celery, chopped
1 cup green pepper, cubed 
3 1/2 cups   tomatoes, diced 
1/4 teaspoon   salt 
1/2 teaspoon   black pepper 
1/4 teaspoon   paprika 
1 cup   frozen peas 
2 small   carrots, diced 
1 cup  uncooked rice 
1 1/2 cups water 
 


In a skillet, brown the ground beef and drain off the fat.
Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.
Yield: 8 servings--Serving size: 1 1/3 cups

Each serving provides:

Calories: 184
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 15 mg
Sodium: 125 mg
Calcium: 33 mg
Iron: 2 mg
                      STIR-FRIED BEEF AND POTATOES





Trim fat off beef before cooking.
1 1/2 pounds   sirloin steak 
2 teaspoons   vegetable oil 
1 clove garlic, minced 
1 teaspoon   vinegar
1/8 teaspoon   salt 
1/8 teaspoon   pepper 
2 large onions, sliced 
1 large tomato, sliced 
3 cups  boiled potatoes, diced 
 


1-
Trim fat from steak and cut into small, thin pieces.
In a large skillet, heat oil and saute garlic until garlic is golden. Add steak, vinegar, salt, and pepper.
2-Cook for 6 minutes, stirring beef until brown.
3-Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes and white rice

Yield: 6 servings--Serving size: 1 1/4 cup

Each serving with potatoes and rice provides:

Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg
                           BEEF STROGANOFF



Using lean top round, plain low-fat yogurt, and very little added salt makes this a heart-healthy dish.

1 lb  lean beef (top round)
2 tsp  vegetable oil
3/4 Tbsp   finely chopped onion
1 lb  sliced mushrooms
1/4 tsp salt
to taste  pepper
1/4 tsp  nutmeg
1/2 tsp  dried basil
1/4 C  white wine
1 C  plain low-fat yogurt
6 C  cooked macaroni, cooked in unsalted water




1-Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes.
2- Add beef and saute for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
3-Add remaining oil to pan; saute mushrooms.
4-Add beef and onions to pan with seasonings.
5-Add wine, yogurt; gently stir in. Heat, but do not boil.
6-Serve with macaroni.

Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but it has double thickening power. These calories are not figured into the nutrients per serving.

Yield: 5 servings--Serving Size: 6 oz

Each serving provides:

Calories: 499
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 79 mg
Sodium: 200 mg
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.
1 lb top round beef
1 Tbsp paprika
1-1/2 tsp oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C finely chopped onion
2 C beef broth
2 large garlic cloves, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches  mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
as needed   nonstick spray coating
 



1-Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
2-Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3-Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.
4-Add meat; cook, stirring for 5 minutes.
5-Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
6-Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
7-Serve in large serving bowl, with crusty bread for dunking.

Yield: 6 servings--Serving Size: 7 oz

Each serving provides:

Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg
BLACK SKILLET BEEF WITH GREENS & RED POTATOES
               SCRUMPTIOUS MEAT LOAF




Use extra lean ground beef to lower the fat content in this meat loaf.
1 lb  ground beef, extra lean
1/2 cup tomato paste (4 ozs) 
1/4 cup onion, chopped 
1/4 cup green peppers
1/4 cup red peppers 
1 cup tomatoes, fresh, blanched, chopped 
1/2 tsp mustard, low sodium 
1/4 tsp  ground black pepper 
1/2 tsp  hot pepper, chopped 
2 cloves   garlic, chopped 
2 stalks   scallion, chopped
1/2 tsp ginger, ground 
1/8 tsp nutmeg, ground 
1 tsp  orange rind, grated 
1/2 tsp  thyme, crushed 

1/4 cup bread crumbs, finely grated 
 

Mix all ingredients together.

1-Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake
covered at 350° F for 50 minutes.
2-Uncover pan and continue baking for 12 minutes.
3-Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories 193
Fat 9 g
Saturated fat 3 g
Cholesterol 45 mg
Sodium 91 mg