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                              BEAN & MACARONI SOUP



This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.
2 cans   (16 oz) great northern beans
1 Tbsp  olive oil
1/2 lb   fresh mushrooms, sliced
1 C   onion, coarsely chopped
2 C carrots, sliced
1 C celery, coarsely chopped
1 clove   garlic, minced
3 C   cut-up peeled fresh tomatoes or 1-1/2 lbs canned whole
tomatoes cut up
1 tsp  dried sage
1 tsp   dried thyme
1/2 tsp  dried oregano
to taste   black pepper
1 bay leaf, crumbled
4 C cooked elbow macaroni



1-Drain beans and reserve liquid. Rinse beans.
2-Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
3-Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4-Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook.
5-Combine reserved bean liquid with water to make 4 cups.
6-Add liquid, beans, and cooked macaroni to vegetable mixture.
7-Bring to a boil; cover and simmer until soup is throughly heated. Stir occasionally.
Yield: 16 servings--Serving Size: 1 cup

Each serving provides:

Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 154 mg*


* If using canned tomatoes, sodium would be higher.
Healthy Eating
Soups
                                CANNERY ROW SOUP




Using fish and clam juice makes this tasty soup heart-healthy.
2 lb varied fish fillets (haddock, perch, flounder, cod, sole, etc.), cut into 1-inch-square cubes
2 Tbsp olive oil
1 clove garlic, minced
3 carrots, cut in thin strips
2 C celery, sliced
1/2 C onion, chopped
1/4 C green peppers, chopped
1 can (28 oz)   whole tomatoes, cut up, with liquid
1 C clam juice
1/4 tsp dried thyme, crushed
1/4 tsp dried basil, crushed
1/8 tsp black pepper
1/4 C fresh parsley, minced
 



1-Heat oil in large sauce pan. Saute garlic, carrots, celery, onion, and green pepper in oil 3 minutes.
2-Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork tender.
3-Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.
Yield: 8 servings--Serving Size: 1 cup each

Each serving provides:

Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg
                              CORN CHOWDER




Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp vegetable oil
2 Tbsp finely diced celery
2 Tbsp finely diced onion
2 Tbsp finely diced green pepper
1 package   frozen whole kernel corn (10 oz)
1 C peeled, diced, 1/2-inch raw potatoes
2 Tbsp chopped fresh parsley
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C low-fat (1%) or skim milk
 


1-Heat oil in medium saucepan.
2-Add celery, onion, and green pepper and saute for 2 minutes.
3-Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4-Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5-Add gradually to cooked vegetables and add remaining milk.
6-Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.
Yield: 4 servings--Serving Size: 1 cup

Each serving provides:

Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg
                                          GAZPACHO



This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol free, and made with very little added oil.

4 C tomato juice*
1/2 medium onion, peeled and coarsely chopped
1 small green pepper, peeled, cored, seeded, and coarsely chopped
1 small cucumber, peeled, pared, seeded, and coarsely chopped
1/2 tsp   Worcestershire sauce
1 clove   garlic, minced
1 drop   hot pepper sauce
1/8 tsp   cayenne pepper
1/4 tsp   black pepper
2 Tbsp   olive oil
1 large   tomato, finely diced
2 Tbsp   minced chives or scallion tops
1   lemon, cut in 6 wedges
 


1-Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in the blender.
Puree.
2-Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add chopped tomato. Chill.
3-Serve icy cold in individual bowls garnished with chopped chives and lemon wedges.
Yield: 6 servings--Serving Size: 1 cup

Each serving provides:

Calories: 87
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 593 mg*

*To cut back on sodium, try low-sodium tomato juice.
                      HOMEMADE TURKEY SOUP




To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.

6 lb turkey breast. It should have some meat (at least 2 cups)
remaining on it to make a good, rich soup.
2 medium onions
3 stalks of celery
1 tsp   dried thyme
1/2 tsp   dried rosemary
1/2 tsp   dried sage
1 tsp   dried basil
1/2 tsp   dried marjoram
1/2 tsp   dried tarragon
1/2 tsp   salt
to taste   black pepper
1/2 lb Italian pastina or pasta
 


1-Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
2-Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
3-Simmer covered for about 2-1/2 hours.
4-Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
5-After cooling, skim off fat.
6-While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
7-Add turkey meat to skimmed soup along with herbs and spices.
8-Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.
Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:

Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg
                                          Meatball Soup





Ground chicken and lean ground beef lower the amount of fat in this soup.
1/2 pound  ground chicken
1/2 pound  ground lean beef
10 cups water
1 tablespoon   annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon   mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon   oregano 
4 tablespoons   instant corn flour (masa harina)
1/2 teaspoon   black pepper
2 cloves garlic, minced
1/2 teaspoon   salt
2 medium  carrots, chopped
1 medium chayote (christophine), chopped
2 cups  cabbage, chopped
2  celery stalks, chopped
1  10-ounce package frozen corn
2 medium   zucchini, chopped
1/2 cup cilantro, minced
 


1-In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
2-Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. 3-3-Add corn and zucchini and cook for another 5 minutes. Garnish with cilantro and the rest of the mint.
Yield: 8 servings--Serving size: 1 1/4 cups

Each serving provides:

Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg
                                   Mexican Pozole




Only a small amount of oil is needed to saute meat.
2 pounds  lean beef, cubed
1 tablespoon  olive oil
1 large onion, chopped
1 clove garlic finely chopped
1/4 teaspoon   salt
1/8 teaspoon   pepper
1/4 cup cilantro
1 can  (15 ounce) stewed tomatoes
2 ounces tomato paste
1 can  (1 lb. 13 ounce) hominy
 

1-In a large pot, heat oil. Saute beef.
2-Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. 3-3-3-Cover pot and cook over low heat until meat is tender.
4-Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
5-Add hominy and continue cooking another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency.
Option: Skinless, boneless chicken breasts may be used instead of beef cubes.
Yield: 10 servings--Serving size: 1 cup

Each serving provides:

Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg
                                 MINESTRONE SOUP





A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.
1/4 C olive oil
1 clove garlic, minced or 1/8 tsp garlic powder
1-1/3 C coarsely chopped onion
1-1/2 C coarsely chopped celery and leaves
1 can (6 oz)   tomato paste
1 Tbsp chopped fresh parsley
1 C sliced carrots, fresh or frozen
4-3/4 C shredded cabbage
1 can   (1 lb) tomatoes, cut up
1 C   canned red kidney beans, drained and rinsed
1-1/2 C frozen peas
1-1/2 C fresh green beans
dash  hot sauce
11 C water
2 C  uncooked, broken spaghetti
 



1-Heat oil in a 4-quart saucepan.
2-Add garlic, onion, and celery and sauté about 5 minutes.
3-Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4-Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5-Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servings--Serving Size: 1 cup


Each serving provides:

Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg
                      ROCKPORT FISH CHOWDER



Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying supper soup.
2 Tbsp   vegetable oil 
3/4 C   coarsely chopped onion 
1/2 C coarsely chopped celery 
1 C sliced carrots 
2 C potatoes, raw, peeled and cubed 
1/4 tsp   thyme
1/2 tsp paprika 
2 C bottled clam juice 
8 whole peppercorns 
1 bay leaf 
1 lb fresh or frozen (thawed) cod or haddock fillets, cut into 3/4-inch cubes
1/4 C flour 
3 C low-fat (1%) milk 
1 Tbsp   fresh parsley, chopped
 



1-Heat oil in a large saucepan. Add onion and celery and sauté about 3 minutes.
2-Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
3-Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque.
4-Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
5-Shake flour and 1/2 cup low-fat (1%) milk in a container with a tight-fitting lid until smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
6-Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.
Yield: 8 servings--Serving Size: 1 cup each


Each serving provides:

Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg