Chicken strips with honey mustard sauce
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
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Protein and dairy 1
Fats 1
Sweets 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Sweets, desserts and other carbohydrates 2
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Meats, poultry and fish 1
Fats and oils 1
Sweets 2
http://www.mayoclinic.com/health/hea...ecipes/NU00378
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