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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

  This content is selected and controlled by WebMD's editorial staff in collaboration with Sanford Health Systems.
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Cornmeal-Crusted Chicken Nuggets With Blackberry Mustard

WebMD Recipe from EatingWell.com

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.

This Recipe Is:
Ingredients
Prep: 20 | Total Time: 20
  • 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
  • 1/2   teaspoon
    salt
  • 1/4   teaspoon
    ground pepper, freshly
  • 3   tablespoons
    cornmeal
  • 1   tablespoon
    extra-virgin olive oil
Instructions
  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.
Nutritional Information

Makes: 4 servings
  • Calories184
  • Fat5 g
    • Saturated fat1 g
  • Cholesterol67 mg
  • Carbohydrates9 g
    • Dietary fiber2 g
  • Protein29 g
  • Sodium452 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.

Reviewed July 16, 2012

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