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Recipe: Chicken strips with honey mustard sauce

Recipe: Chicken strips with honey mustard sauce

Chicken strips with honey mustard sauce — a healthy recipe from Mayo Clinic to help you enjoy a healthy diet.

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


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.


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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets
Vegetables 
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets
HWP
Carbs
Fats
Protein Dairy
Sweets1.5 
Vegetables 
NutrientAnalysis
Calcium 
Calories344 
Carbohydrate41 g 
Cholesterol66 mg 
Fibertrace 
Monounsaturatedfat5 g 
Potassium 
Protein27 g 
Saturatedfat1 g 
Servingsize3 strips and 3 tablespoons sauce 
Sodium421 mg 
TotalFat8 g 

2013-01-26

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