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
Source: EatingWell Magazine, July/August 2010


Read the full recipe after the video.

Recipe Summary

20 mins


Ingredient Checklist


Instructions Checklist
  • 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.


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; protein 23.6g; carbohydrates 8.6g; dietary fiber 2g; sugars 4.6g; fat 7g; saturated fat 1.3g; cholesterol 62.7mg; vitamin a iu 99.4IU; vitamin c 7.6mg; folate 12.8mcg; calcium 22.7mg; iron 1.1mg; magnesium 32.5mg; potassium 259mg; sodium 459.3mg; thiamin 0.1mg; added sugar 3g.

Reviews (15)

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35 Ratings
  • 5 star values: 6
  • 4 star values: 18
  • 3 star values: 7
  • 2 star values: 3
  • 1 star values: 1
Rating: 4 stars
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
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
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
what can i use instead of cornmeal? Read More
Rating: 5 stars
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
Rating: 4 stars
An absolute favorite! I will never again buy frozen breaded chicken nuggets. These beat those by a mile. Read More
Rating: 4 stars
Question Could you bake or broil the chicken instead of cooking it in a pan? Read More
Rating: 2 stars
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
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