Dietician's Tip: By using skinless, boneless chicken breast instead of chicken wings, you cut fat and saturated fat in half and save more than 100 calories.
For the strips:
- 4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
- 1/4 cup skim milk
- 1/4 cup all-purpose (plain) flour
- 1/4 teaspoon cracked black pepper
- 2 tablespoons canola oil
For the sauce:
- 1/2 cup honey
- 1/4 cup Dijon mustard
In a large bowl, add the chicken strips. Pour the 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 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 to 3 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
- Calories 362
- Cholesterol 83 mg
- Monounsaturated fat 5 g
- Saturated fat 1 g
- Sodium 254 mg
- Total carbohydrate 41 g
- Dietary fiber Trace
- Protein 27 g
- Serving size 3 strips and 3 tablespoons sauce
- Total fat 10 g