Chicken "Wings" With Sauce

Categories:
appetizers, poultry, low fat, chicken

4 boneless skinless chicken breasts
1/4 cup skim milk
1/4 cup flour
1/4 teaspoon salt
1/4 teaspoon freshly-cracked black pepper
2 tablespoons vegetable oil
=== DIPPING SAUCE ===
1/2 cup honey; mixed with
1/4 cup Dijon Mustard

Cut chicken breasts length-wise into 1/2-inch strips. Place into large bowl. Pour milk over chicken strips and mix to coat well. Place in single layer onto wax paper. Mix flour, salt and pepper together in a cup. Sprinkle over chicken pieces, turning chicken to coat evenly. Shake to remove excess. Pour oil into large non-stick skillet. Heat over medium-high heat. Place chicken in an even layer into pan. Fry, turning once on each side until golden brown. Remove and place on paper towels to drain. Serve with sauce. This recipe yields 4 servings Nutritional Analysis Per Serving: Calories 380; Fat (grams) 10; Percent calories from fat 23; Percent polyunsaturated 11; Percent saturated 5; Percent monounsaturated 7; Cholesterol (milligrams) 75; Sodium (milligrams) 210; Protein (grams) 30; Carbohydrate (grams) 42; Dietary Fiber (grams) 0.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-06-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 494 Calories (kcal); 10g Total Fat; (19% calories from fat); 57g Protein; 43g Carbohydrate; 137mg Cholesterol; 484mg Sodium Food Exchanges: 1/2 Grain(Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 2 1/2 Other Carbohydrates

NOTES : People with diabetes or those on calorie-controlled diets may count one serving as: 4 meat, 2 starch, 1 fruit. Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Contributor: n/a

Yield: 4 servings

Preparation Time: 0:00

[an error occurred while processing this directive]since Jan 15, 2009