By using skinless, boneless chicken breast instead of chicken wings, you cut fat and saturated fat by half and save more than 100 calories.

Serves 4

Ingredients:

  • 4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
  • 1/4 cup fat-free milk
  • 1/4 cup all-purpose (plain) flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked black pepper
  • 2 tablespoons canola oil

For the dipping sauce

  • 1/2 cup honey
  • 1/4 cup Dijon mustard

Directions:

In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper. 

In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess.

In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute 2 minutes a side, or until golden brown. Remove and place on paper towels to drain.

To make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.

Nutritional Analysis (per serving)

Serving size: 3 strips and 3 tablespoons sauce
  • Total carbohydrate: 41 g
  • Dietary fiber: trace
  • Sodium: 421 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 5 g
  • Total fat: 8 g
  • Cholesterol: 66 mg
  • Protein: 27 g
  • Calories: 344
  • Fats and oils: 1
  • Grains and grain products: 1
  • Meats poultry and fish: 3
  • Sweets: 2
  • Carbohydrates: 1
  • Fats: 1
  • Protein and dairy: 1
  • Sweets: 1.5
  • Fats: 1
  • Meat and meat substitutes: 3
  • Starches: 1
  • Sweets desserts and other carbohydrates: 2
Last Updated: 2013-01-26
content provided by mayoclinic.com
© 1998-2016 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.