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.
- 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
- 1/2 cup honey
- 1/4 cup Dijon mustard
For the dipping sauce
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 size: 3 strips and 3 tablespoons sauce|
|Total fat||8 g||Total carbohydrate||41 g|
|Saturated fat||1 g||Dietary fiber||trace|
|Trans fat||0 g||Sugars||35 g|
|Monounsaturated fat||5 g||Protein||27 g|
|Protein and dairy||1|
|Sweets, desserts and other carbohydrates||2|
|Meat and meat substitutes||3|
|Grains and grain products||1|
|Meats, poultry and fish||3|
|Fats and oils||1|