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    Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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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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