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