• Serves
    4
  • 362
    Calories

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.

Ingredients

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

Directions

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
  • Grains and grain products 1
  • Meats, poultry and fish 3
  • Sweets 2
  • Carbohydrates 1
  • Fats 1
  • Protein and dairy 1
  • Sweets 2
  • Meat and meat substitutes 3
  • Starches 1
  • Sweets, desserts and other carbohydrates 2
Last Updated: 09-08-2018
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