Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

From EatingWell:  July/August 2010


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.


4 servings | Active Time: 20 minutes | Total Time: 20 minutes


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

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.

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


1 Carbohydrate Serving


Exchanges: 1 starch, 4 lean meat, 1 fat


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.”