Chicken strips with honey mustard sauce
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
Total carbohydrate: 41 g
Cholesterol: 83 mg
Dietary fiber: Trace
Monounsaturated fat: 5 g
Protein: 27 g
Saturated fat: 1 g
Serving size: 3 strips and 3 tablespoons sauce
Sodium: 254 mg
Total fat: 10 g
DASH Eating Plan Servings
Grains and grain products: 1
Meats, poultry and fish: 3
Diabetes Meal Plan Choices
Meat and meat substitutes: 3
Sweets, desserts and other carbohydrates: 2
Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy: 1
Last Updated Sep 8, 2018