Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

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Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
Nutritionist Tested & Approved

Time: 20 minutes

Ingredients
  • 1 cup fresh blackberries, or raspberries, finely chopped

  • 1 1/2 tablespoons whole-grain mustard

  • 2 teaspoons honey

  • 1 pound chicken tenders, cut in half crosswise (see Tip)

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • 3 tablespoons cornmeal

  • 1 tablespoon extra-virgin olive oil

Directions
  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.

  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).

  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Tip: Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”


Nutritional Facts

Servings
4
Calories
184
Added Sugars
0g
Carbohydrates
9g
Cholesterol
67mg
Dietary Fiber
2g
Fat
5g
Monounsaturated Fat
3g
Potassium
70mg
Protein
26g
Saturated Fat
1g
Sodium
452mg
Carbohydrate Servings
1
Exchanges
1 starch
4 lean meat
1 fat

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