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Dietitian's 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.
Serves 4
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, turning once on each side until golden brown, about 2 minutes. 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 chicken strips and 3 tablespoons sauce | |||
| Calories | 380 | Cholesterol | 75 mg |
| Protein | 30 g | Sodium | 210 mg |
| Carbohydrate | 42 g | Fiber | 0 g |
| Total fat | 10 g | Potassium | 274 mg |
| Saturated fat | 2 g | Calcium | 35 mg |
| Monounsaturated fat | 4 g | ||
