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Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard



Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
Number of Servings: 4 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes Source: EatingWell
Food Groups: Fruits, Grains, Protein
Meal Type: Lunch Entrée, Dinner Entrée, Appetizers
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It

Photo by Ken Burris.
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.

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.


Nutrient Information
Calories: 184
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 452 mg
Carbohydrates: 9 g
Protein: 26 g
Fiber: 2 g
Vitamin A:
Vitamin C:
Calcium:
Iron:

Cook's Notes:

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.”