Chicken strips with honey mustard sauce

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 362
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
Sweets: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Starches: 1
Sweets, desserts and other carbohydrates: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Sweets: 2