Name: Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
Cook time: 20 min
Total time: 20 min
Ingredients: 1 cup fresh blackberries or raspberries, finely chopped; 1.5 tablespoons whole-grain mustard; 2 teaspoons honey; 1 pound chicken tenders, cut in half crosswise (see Tip); 0.5 teaspoon salt; 0.25 teaspoon freshly ground pepper; 3 tablespoons cornmeal; 1 tablespoon extra-virgin olive oil

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

4.0

(20)

20 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Gluten-Free High-Protein Low Added Sugars Low Carbohydrate Low-Calorie

Jump to Nutrition Facts

Ingredients

1 cup fresh blackberries or raspberries, finely chopped
1 ½ tablespoons whole-grain mustard
2 teaspoons honey
1 pound chicken tenders, cut in half crosswise (see Tip)
½ teaspoon salt
¼ teaspoon freshly ground pepper
3 tablespoons cornmeal
1 tablespoon extra-virgin olive oil

Directions

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.

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 (per serving)

201	Calories
7g	Fat
9g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 201
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 2g	7%
Total Sugars 5g
Added Sugars 3g	6%
Protein 24g	47%
Total Fat 7g	9%
Saturated Fat 1g	7%
Cholesterol 63mg	21%
Vitamin A 99IU	2%
Vitamin C 8mg	8%
Folate 13mcg	3%
Sodium 459mg	20%
Calcium 23mg	2%
Iron 1mg	6%
Magnesium 33mg	8%
Potassium 259mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.