Chicken Strips with Honey Mustard Sauce

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