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Chicken strips with honey mustard sauce

September 8, 2018

Recipe

This version of chicken strips is kid friendly but also appeals to adults.

Serves 4

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

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.

For the strips:

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

For the sauce:

1/2 cup honey
1/4 cup Dijon mustard

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans 2 Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 3 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches 2 Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits 1 Protein and dairy 2 Sweets Vegetables

Nutritional analysis per serving

Calcium 362 Calories 41 g Total carbohydrate 83 mg Cholesterol Trace Dietary fiber 5 g Monounsaturated fat Potassium 27 g Protein 1 g Saturated fat 3 strips and 3 tablespoons sauce Serving size 254 mg Sodium 10 g Total fat