Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

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.

From EatingWell: July/August 2010
Yield: 4 servings
Active Time: 20
Total Time: 20

Ingredients

  1. 1 cup fresh blackberries or raspberries, finely chopped
  2. 1 1/2 tablespoons whole-grain mustard
  3. 2 teaspoons honey
  4. 1 pound chicken tenders, cut in half crosswise (see Tip)
  5. 1/2 teaspoon salt
  6. 1/4 teaspoon freshly ground pepper
  7. 3 tablespoons cornmeal
  8. 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

Nutrition Per Serving: 184 calories; 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.

Nutrition Bonus:

1 Carbohydrate Serving

Exchanges: 1 starch, 4 lean meat, 1 fat