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.
Active Time: 20 minutes |
Total Time: 20 minutes
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
Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
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.
Per serving :
5 g Fat;
1 g Sat;
3 g Mono;
67 mg Cholesterol;
9 g Carbohydrates;
26 g Protein;
2 g Fiber;
452 mg Sodium;
70 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 4 lean meat, 1 fat
Tips & Notes
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.”