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Healthy Eating
             CHAYOTES STUFFED WITH CHEESE


This heart-healthy dish uses low fat cheese and a small amount of margarine.
6 small chayotes (christophine), cut in half, lengthwise 
2 quarts water 
1 cup  low fat cheddar cheese, shredded 
1/4 teaspoon   salt
1 tablespoon   margarine 
1/2 cup  plain bread crumbs
 


Wash chayotes and bring to a boil in water. Cover and boil at moderate heat for about 1 hour or until fork-tender.
Preheat oven to 350° F.

Drain chayotes, remove cores and fibrous part under cores. Scoop out pulp, being careful not to break shells. Place shells on cookie sheet.
Immediately mash pulp and mix with cheese, salt, and margarine.
Stuff shells with the mixture. Sprinkle with bread crumbs.
Bake for 30 minutes.
Yield: 6 servings--Serving size: 2 chayote halves

Each serving provides:

Calories: 129
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 276 mg
Calcium: 163 mg
Iron: 1 mg
           FRESH CABBAGE AND TOMATO SALAD



Your children will love vegetables made this way.
1 small  head cabbage, sliced thinly
2 medium  tomatoes, cut in cubes
1 cup  sliced radishes
1/4  teaspoonsalt
2 teaspoons  olive oil
2 tablespoons   rice vinegar (or lemon juice)
1/2 teaspoon   black pepper 
1/2 teaspoon   red pepper 
2 tablespoons   fresh cilantro, chopped 
 


1-In a large bowl, mix together the cabbage, tomatoes, and radishes.
2-In another bowl, mix together the rest of the ingredients and pour over the vegetables.

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: 88 mg
Calcium: 49 mg
Iron: 1 mg
                              GREEN BEANS SAUTE


Green beans and onions are lightly sautéed in only 1 tablespoon of oil.

1 lb fresh or frozen green beans, cut in 1-inch pieces
1 Tbsp   vegetable oil
1 large   yellow onion, halved lengthwise and thinly sliced
1/2 tsp   salt
1/8 tsp   black pepper
1 Tbsp   fresh parsley, minced
 


1-If using fresh green beans, cook green beans in boiling water for 10-12 minutes or steam for 2-3 minutes until barely fork tender. Drain well. If using frozen green beans, thaw first.
2-Heat oil in a large skillet. Sauté onion until golden.
3-Stir in green beans, salt and pepper. Heat through.
4-Toss with parsley before serving.
Yield: 4 servings--Serving Size: 3/4 cup
Each serving provides:

Calories: 64
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 282 mg
                   TALIAN VEGETABLE BAKE



This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.
1   can (28 oz) whole tomatoes
1 medium   onion, sliced
1/2 lb fresh green beans, sliced
1/2 lb fresh okra, cut into 1/2-inch pieces or
3/4 C  1/2 10-oz pkg frozen okra
3/4 C   finely chopped green pepper
2 Tbsp lemon juice
1 tsp chopped fresh basil, or 1 tsp dried basil, crushed
1-1/2 tsp   chopped fresh oregano leaves, or 1/2 tsp dried oregano, crushed
3 medium   (7-inch long) zucchini, cut into 1-inch cubes
1 medium   eggplant, pared and, cut into 1-inch cubes
2 Tbsp grated parmesan cheese




1-Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. 2-Cover and bake at 325º F for 15 minutes.
3-Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
4-Sprinkle top with parmesan cheese just before serving.
Yield: 18 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 36
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 86 mg
                          LIMAS AND SPINACH



Your family will love to eat more vegetables cooked this way.

2 cups frozen lima beans
1 Tbsp vegetable oil
1 cup fennel, cut in strips (4 oz)
1/2 cup onion, chopped
1/4 cup low-sodium chicken broth
4 cups leaf spinach, washed thoroughly
1 Tbsp  distilled vinegar
1/8 tsp black pepper
1 Tbsp  raw chives



1-Steam or boil lima beans in unsalted water approximately 10 minutes. Drain.
In a skillet, sauté onions and fennel in oil.
2-Add the beans and stock to the onions, cover, and cook for 2 minutes.
3-Stir in the spinach. Cover and cook until spinach has wilted, about 2 minutes.
4-Stir in the vinegar and pepper. Cover and let stand for 30 seconds.
5-Sprinkle with chives and serve.

Makes 7 servings--Serving size: 1/2 cup

Calories 93
Fat 2 g
Saturated fat less than 1 g
Cholesterol 0 mg
Sodium 84 mg
                                 SMOTHERED GREENS



Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.
3 cups   water
1/4 lb   smoked turkey breast, skinless
1 Tbsp   hot pepper, freshly chopped
1/4 tsp   cayenne pepper
1/4 tsp   cloves, ground
2 cloves   garlic, crushed
1/2 tsp   thyme
1 stalk   scallion, chopped
1 tsp   ginger, ground
1/4 cup   onion, chopped
2 lbs   greens (mustard, turnip, collard, kale, or mixture)
 

1-Place all ingredients except greens into large saucepan and bring to a boil.
2-Prepare greens by washing thoroughly and removing stems.
3-Tear or slice leaves into bite-size pieces.
4-Add greens to turkey stock.
5-Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg
                                     VEGETABLE STEW



This stew is a great way to use summer vegetables in a new way.

3 cups water 
1 cube vegetable bouillon, low sodium 
2 cups white potatoes, cut in 2-inch strips
2 cups carrots, sliced 
4 cups summer squash, cut in 1-inch squares 
1 cup summer squash, cut in 4 chunks 
1 15-oz can   sweet corn, rinsed and drained (or 2 ears fresh corn, 1 1/2 cups) 
1 tsp thyme 
2 cloves garlic, minced 
1 stalk  scallion, chopped 
1/2 small hot pepper, chopped 
1 cup  onion, coarsely chopped 
1 cup tomatoes, diced 


(Add other favorite vegetables such as broccoli, cauliflower, etc.)


1-Heat water and bouillon in a large pot and bring to a boil.
2-Add potatoes and carrots to the broth and simmer for 5 minutes.
3-Add the remaining ingredients except for the tomatoes and continue cooking for 15 minutes over medium heat.
4-Remove 4 chunks of squash and purée in blender.
5-Return puréed mixture to pot and let cook for 10 minutes more.
6-Add tomatoes and cook for another 5 minutes.
7-Remove from flame and let sit for minutes to allow stew to thicken.

Makes 8 servings--Serving size: 1 1/4 cups

Calories 119
Fat 1 g
Saturated fat less than 1 g
Cholesterol 0 mg
Sodium 196 mg
         VEGETABLES WITH A TOUCH OF LEMON




This heart-healthy sauce uses lemon juice, herbs, and a small amount of oil.
1/2 small head   cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tablespoons   lemon juice
1 tablespoon   olive oil
1 clove garlic, minced
2 teaspoons   fresh parsley, chopped
 




1-Steam broccoli and cauliflower until tender (about 10 minutes).
2-In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
3-Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.

Yield: 6 servings--Serving size: 1/2 cup

Each serving provides:

Calories: 22
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 7 mg
Calcium: 10 mg
Iron: Less than 1 mg