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. Source: EatingWell Magazine, July/August 2010

EatingWell Test Kitchen
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Ingredients

Directions

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

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  • 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.

Tips

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.”

Nutrition Facts

201 calories; 7 g total fat; 1.3 g saturated fat; 63 mg cholesterol; 459 mg sodium. 259 mg potassium; 8.6 g carbohydrates; 2 g fiber; 5 g sugar; 23.6 g protein; 99 IU vitamin a iu; 8 mg vitamin c; 13 mcg folate; 23 mg calcium; 1 mg iron; 33 mg magnesium; 3 g added sugar;

Reviews (35)

Read More Reviews
35 Ratings
  • 5 star values: 6
  • 4 star values: 18
  • 3 star values: 7
  • 2 star values: 3
  • 1 star values: 1
Rating: 2 stars
01/11/2019
Not a fan. I do like the idea of making a sauce with fruit for dipping hence the 2 stars. Cornmeal needed something..a spice or two maybe. Read More
Rating: 5 stars
02/11/2018
Kids loved it!!! I will definitely make this again. Read More
Rating: 5 stars
05/14/2017
I skipped the sauce but I made a whole bunch of these and froze them for my 1 year olds dinners. Much healthier than store bought and I am learning to cook clean:) Read More
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Rating: 3 stars
09/20/2016
I did not use pepper and in the sauce I used raspberries it was not bad very different but not bad the sauce to me you need to scoop up some of the fruit otherwise just the syrup was a little bitter thinking next time of adding some seasoning to the cornmeal. Read More
Rating: 4 stars
03/16/2016
Fab Delicious both chicken and sauce. I used cornflour as that's all I could get and added some parsley delicious. I might try some spices next time to change it up a bit. Read More
Rating: 5 stars
12/10/2015
Excellent! My entire family loved the chicken nuggets. We didn't have fresh blackberries or raspberries in the house so we just used warmed raspberry jam. Read More
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Rating: 3 stars
09/24/2015
I wouldn't make this again. I don't really like cornmeal. Needs more flavor (spices). Pros: Tender chicken. Cons: Raspberry Mustard Sauce over-powered the chicken nuggets. Read More
Rating: 4 stars
10/21/2013
We love it! The kids ate it all I let my eight year old help Read More
Rating: 1 stars
08/14/2013
Not good except sauce OK The berry sauce had something going for it but would have worked better as a sauce to top vs. dipping sauce. Too chunky and did not really cost the chicken as a sauce should. The corn meal coating was not only flavorless but absolutely would not stick to the chicken. Are their different types of corn meal such as fine ground? If so the should be specified and some egg whites would have helped... did I mention flavorless. I should have know better and doctored it up. Wondering what the people tht said it was wonderful dd differently then I? I'd have to rate this as one of the worst chicken dishes I've made. Sorry but it was that bad. Pros: The berry sauce was not terrible. It was OK Cons: The corn meal was flavorless and did not stick to chicken yuck!. Read More
Rating: 2 stars
05/22/2013
Too sweet for us The corn crumbs combined with chicken and berries made for a very sweet dish. Needed something to offset the sweetness. Would probably add a spice to the cornmeal and a chilli sauce Pros: Bit diddly to make Read More
Rating: 4 stars
01/29/2013
Family Success Our entire family liked this meal. We parents loved that it was low fat and for our daughter gluten and dairy free. The sauce was good but I would push it thru a sieve to get rid of the seeds next time. The kids loved the sauce so much they dipped the sweet potatoes and steamed broccoli in it as well. Just as good the second day for the lunch box. Pros: familiar to kids simple Cons: used a cornmeal that was too course Read More
Rating: 5 stars
01/20/2013
Winner Winner Chicken Dinner! I totally love this dish! It proved to my husband that healthy food can be delicious and not be covered by a sauce or gravy! I didn't have fresh blackberries so I used seedless blackberry jam (only about 1/4 cup or so) to mix in with the honey and mustard. Top notch! This will be my go-go recipe often especially when I'm craving chicken with a coating! Yummy! I'm gonna share it with everyone I know! Pros: quick easy tasty delightful Cons: None Read More
Rating: 2 stars
07/24/2012
The chicken nuggets themselves were good. However we weren't a big fan of the sauce. I used fresh rasberries from the farmer's market and the sauce was very gritty and hard to chew...we ended up just using ketchup. Pros: easy healthy low calorie Read More
Rating: 3 stars
07/19/2012
not as delicious as I expected. The sauce was just so so though I felt good about serving blackberries for dipping. The chicken was also just good but nothing spectacular. The younger of my kids didn't even use the sauce but devoured the chicken. Wouldn't add to our repertoire. Read More
Rating: 3 stars
06/25/2012
Chicken yes mustard no Okay maybe I did something wrong but I didn't really like the mustard. It's not that it was bad - it tasted fine - but I didn't understand how the flavors went together at all. I did use raspberries instead of blackberries so maybe that that something to do with it? Still a good recipe though. Pros: moist easy to make quick cheap Cons: mustard Read More
Rating: 4 stars
03/26/2012
Tasty Easy and Elegant This was my first every gluten free meal and it turned out well. I felt satisfied after eating it and serving it with rice noodles and a romaine lettuce salad. The chicken turned out moist. I did use some extra oil to get the chicken a little crispier. I enjoyed the blackberry sauce with the combination sweet and tart taste. Pros: simple to prepare tasty healthy Cons: none Read More
Rating: 3 stars
01/22/2012
Good on day 1 but not on day 2 Really liked this meal for dinner. I made the blackberry sauce with frozen blackberries and it was just sooooo good! Love dipping my nuggets into the sauce. However on day 2.. the corn meal on the chicken didn't really taste all that good:-( So I won't make the chicken again. Pros: blackberry sauce - YUM Read More
Rating: 5 stars
01/06/2012
Wonderful and easy to make! I made this dish last night and it was wonderful! I did add extra spices for flavor and also used 2 tbsp of olive oil instead of 1 tbsp. My daughter and boyfriend loved it too! Pros: Healthy easy to make tasty quick Read More
Rating: 3 stars
11/15/2011
Pretty tasty To the question below...you could definitely bake these tenders at 350 for 15 minutes or so. I would just like a baking sheet with parchment paper. As for the recipe..I made several changes due to what I had on hand but the result was good. I didn't have any berries so I actually made the dipping sauce out of dijon mustard grape jelly some honey and garlic powder. It was pretty good...sweet and tangy. I also used chhicken tenderloins cause it's what I had but wouldn't recommend that cause they were too thin. I added a lot of garlic powder and a few shakes of Mrs. Dash to the cornmeal mixture. Definitely helped the flavor. Overall a good dish and I will make it again with thicker chicken peices. Read More
Rating: 4 stars
11/01/2011
Question Could you bake or broil the chicken instead of cooking it in a pan? Read More
Rating: 4 stars
10/30/2011
Super recipe - flavorful and not at all oily. It's very easy and the flavor combination is unique enough to be and easy crowd pleaser. Read More
Rating: 4 stars
10/30/2011
After lightly coating the chicken nuggets with the cornmeal generously spray both the baking dish and the nuggets. Bake at 325 degrees F. for 15 minutes. Check to make sure. This is a wonderful recipe loved the wholegrain mustard and crushed blackberry sauce!! Read More
Rating: 4 stars
10/30/2011
I really liked this recipe. The only change to the recipe I made was I did not have regular stone ground mustard I only had a horseradish ground mustard so I decided to try it. It was fantastic very nice bite with the sweetness of the berries. Read More
Rating: 4 stars
10/30/2011
The whole family liked this meal. We only needed about half the sauce that was made so I froze the leftover sauce for next time. There was no leftover chicken! Read More
Rating: 4 stars
10/30/2011
what can i use instead of cornmeal? Read More
Rating: 4 stars
10/30/2011
It's unfair to critique a recipe that you haven't tried; what's the point? FYI pan frying in a very small amount of heart healthy olive oil seems like a better idea than spraying them with whatever is used to artificially flavor the butter spray. If you insist on baking spray them with olive or canola oil and use a high temp in the oven. Read More
Rating: 4 stars
10/29/2011
An absolute favorite! I will never again buy frozen breaded chicken nuggets. These beat those by a mile. Read More
Rating: 4 stars
10/29/2011
Since we have been dieting I have been trying all kinds of healthy recipes from online and so far this is our favorite. We have made it twice now and I am making it again this week. So Yummy! Read More
Rating: 4 stars
10/29/2011
Great chicken!! My husband and I both LOVED the chicken but hated the dipping sauce. The flavors of the sauce just didn't seem to blend well. We enjoyed dipping them in a spicy BBQ sauce. Chicken had great flavor wasn't dry and wasn't greasy. Pros: Healthy alternative to fried chicken Cons: Dipping Sauce Read More
Rating: 3 stars
10/29/2011
Quick Weeknight Dinner So I made this exactly as prescribed and was a little nonplussed particularly by the crust. I think maybe next time I will add some crumbled saltines. This will make it less healthy but may give it that "pop" I was expecting. The sauce was great but for 2 I'd halve it--now I've got bunch left over that I'm not quite sure what to do with. Pros: Healthy "Nuggets"! Cons: Healthy Nuggets. Read More
Rating: 4 stars
10/29/2011
Fun throwback to childhood I made this for my lunch one week and had so much fun making it and dipping them in the balckberry mustard (which is absolutely fabulous!). I served this with spicy oven fries and sauteed greens. Pros: Fun to make and eat Read More
Rating: 4 stars
10/29/2011
A great find! I used frozen raspberries instead of blackberries because that's what I had on hand. The dipping sauce is a great find! I'd definitely make that again with chicken or fish. I found the cornmeal-crusted chicken to be pretty bland. Next time I'll add some garlic and onion powder. Pros: Simple to make Cons: Chicken is a little bland Read More
Rating: 4 stars
10/29/2011
Very tasty After reading the reviews stating it tasted bland I added a pinch of salt pepper cayenne pepper and paprika to the cornmeal before coating the chicken which I found gave it a nice flavour. Having tasted cornmeal made without any seasoning I know it doesn't taste of much and adding extra flavours via spices makes this dish awesome!! Pros: Quick and healthy Cons: Bland without adding extras!! Read More
Rating: 4 stars
10/29/2011
Tasty & Fast Well liked by both me and my boyfriend; I agree that seasoning the cornmeal with some paprika and onion powder would be best. Cooking the chicken for the time suggested would've resulted in very dry "nuggets". I cooked them for closer to 4 minutes total. Pros: Fast tasty healthy Cons: bland coating Read More
Rating: 5 stars
10/29/2011
Super fast and yummy! I just finished eating this. After a long day this was quick and easy. I get tired of eating the same things but hate buying lots of ingredients for one recipe. I pretty much had everything on hand but the fresh blackberries. I added a bit of extra honey to mine since the berries were tart. For the chicken I cubed it up seasoned with paprika onion and garlic powder sea salt and freshly cracked pepper. Let it marinade for about 10 minutes. I put the cornmeal in a large ziploc and added McCormick's Perfect Pinch for chicken and shook it all up. My boyfriend and I both loved it. Adding this to my rotation. Pros: Easy quick new. Cons: None. Read More