By Mayo Clinic Staff

Dietitian'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.

Number of servings

Serves 4
  1. Diabetes meal plan
  2. Weight management

Ingredients

    For the strips:

  1. 4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
  2. 1/4 cup skim milk
  3. 1/4 cup all-purpose (plain) flour
  4. 1/4 teaspoon cracked black pepper
  5. 2 tablespoons canola oil

    6. For the sauce:

  6. 1/2 cup honey
  7. 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

  • Total carbohydrate 41 g
  • Dietary fiber Trace
  • Sodium 254 mg
  • Saturated fat 1 g
  • Total fat 10 g
  • Trans fat Trace
  • Cholesterol 83 mg
  • Protein 27 g
  • Monounsaturated fat 5 g
  • Calories 362
  • Total sugars 35 g
  • Added sugars 0 g

This recipe is one of 50 collected in "The Mayo Clinic Kids' Cookbook," published by Good Books.

Sept. 08, 2018