Diet Plan 1-2-3 » low fat http://www.dietplan123.com Weight loss systems to burn the fat and look great! Thu, 02 Feb 2012 11:22:45 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Springtime Flank Steak http://www.dietplan123.com/springtime-flank-steak/ http://www.dietplan123.com/springtime-flank-steak/#comments Wed, 26 Mar 2008 16:44:35 +0000 Diet Plan http://www.dietplan123.com/recipes/springtime-flank-steak/
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    • ]]>     With warm weather on the way many of us love to bring out the grill. Grilling is a great way to prepare foods that are delicious and low in both fat and calories. Flank steak is a type of beef that has a wonderful flavor and very low fat content. It is great for marinating and grilling and makes a good addition to any weight loss diet plan. Make sure when slicing flank steak to cut across the grain for maximum tenderness.

    Ingredients (Serves 6):

    1 ½ lb. lean beef flank steak
    ¾ C. dry red wine
    1 ½ teaspoons lemon pepper
    ½ teaspoon minced garlic
    Cooking spray

    Directions:

    1. Combine wine, garlic, and lemon pepper.
    2. Pour over steak, cover and marinate in refrigerator over night.
    3. Heat grill to medium high heat.
    4. Coat grill rack with cooking spray and place steak on rack.
    5. Grill over medium high heat for 6 minutes on each side.
    6. Slice steak into small strips (across grain) to serve.

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    ]]>     http://www.dietplan123.com/springtime-flank-steak/feed/ 0     Italian Chicken Tenders http://www.dietplan123.com/italian-chicken-tenders/ http://www.dietplan123.com/italian-chicken-tenders/#comments Thu, 07 Feb 2008 11:51:58 +0000 Diet Plan http://www.dietplan123.com/recipes/italian-chicken-tenders-servings-6/
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    • ]]>     If you’ve got kids you know it can be hard sometimes to make meals that please both their tastebuds and your need to keep the fat in check. I found this really low fat take on chicken tenders that has worked fabulously. Because these are cooked in low fat salad dressing and the breading is reduced fat crackers these are very low in fat while still juicy and moist.

    Ingredients:

    • 2 lbs. boneless, skinless chicken tenders
    • 1 egg
    • 3/4 cup bottled fat-free creamy Italian salad dressing
    • 1/2 teaspoon dried Italian seasoning, crushed
    • 2 cups crushed reduced-fat butter crackers
    • 1/4 cup grated Parmesan cheese
    • 1/2 teaspoon dried Italian seasoning, crushed
    • 1/2 teaspoon garlic salt
    • 1 teaspoon parsley flakes
    • Sauce for dipping (honey mustard, low fat ranch dressing, BBQ sauce)

    Preparation:

    1. Put chicken in a large Ziploc or other re-sealable plastic bag.

    2. In a small bowl stir together egg, salad dressing, and Italian seasoning; pour this mix over chicken in bag. Seal bag and turn to coat. Place in the refrigerator for 1 to 2 hours.

    3. Preheat oven to 375 degrees. Spray a large cookie sheet with nonstick cooking spray; set aside.

    4. In a large bowl stir together crushed crackers, Parmesan cheese, Italian seasoning, garlic salt, and parsley flakes.

    5. Drain chicken. Roll chicken in cracker crumb mixture. Place chicken on prepared cookie sheet.

    6. Bake for 25 to 30 minutes or until golden brown. Serve with your favorite dipping sauce.

    Nutritional Info (Based on 6 Servings)

    Protein: 32g (52%)
    Carbs: 15g (23%)
    Fat: 7g (26%)
    Calories: 260


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