By Mayo Clinic Staff

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.

Number of servings

Serves 4

Ingredients

  1. 4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
  2. 1/4 cup fat-free milk
  3. 1/4 cup all-purpose (plain) flour
  4. 1/4 teaspoon salt
  5. 1/4 teaspoon cracked black pepper
  6. 2 tablespoons canola oil
  7. For the dipping sauce

  8. 1/2 cup honey
  9. 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 size :3 strips and 3 tablespoons sauce

  • Total carbohydrate 41 g
  • Dietary fiber trace
  • Sodium 421 mg
  • Saturated fat 1 g
  • Total fat 8 g
  • Trans fat 0 g
  • Cholesterol 66 mg
  • Protein 27 g
  • Monounsaturated fat 5 g
  • Calories 344
  • Sugars 35 g
Jan. 26, 2013