Mayo Clinic Health Library

Recipe: Chicken strips with honey mustard sauce

Updated: 01-26-2013

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.

Ingredients

Serves: 4

  • 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 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
  • Calories: 344
  • Total carbohydrate: 41 g
  • Cholesterol: 66 mg
  • Dietary fiber: trace
  • Monounsaturated fat: 5 g
  • Protein: 27 g
  • Saturated fat: 1 g
  • Sodium: 421 mg
  • Sugars: 35 g
  • Total fat: 8 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings