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Recipe: Chicken strips with honey mustard sauce

Serves 4

Dietitian Tip

By using skinless, boneless chicken breast instead of chicken wings, you cut fat and saturated fat by half and save more than 100 calories.

Ingredients

  • 4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
  • 1/4 cup fat-free milk
  • 1/4 cup all-purpose (plain) flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked black pepper
  • 2 tablespoons canola oil

For the dipping sauce

  • 1/2 cup honey
  • 1/4 cup Dijon mustard

Directions

In a large bowl, add the chicken strips. Pour 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, salt 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 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 Size3 strips and 3 tablespoons sauce
Calories344
Carbohydrate41 g
Cholesterol66 mg
Fibertrace
Protein27 g
Sodium421 mg
Monounsaturated Fat5 g
Saturated Fat1 g
Total Fat8 g

Last updated: January 26th, 2013

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