Chicken strips with honey mustard sauce

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.

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

Last Updated Sep 8, 2018


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