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Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

July/August 2010

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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.



READER'S COMMENT:
"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! "

Makes: 4 servings

Active Time:

Total Time:

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

Preparation

  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.

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.”

Nutrition

Per serving: 184 calories; 5 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 4 lean meat, 1 fat


More From EatingWell

Recipe Categories

Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Publication
July/August 2010
20 minute dinner recipes
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