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.
Servings
4 servings
Prep Time
20 minutes
Total Time
20 minutes
Ingredients
- 1cup fresh blackberries or raspberries, finely chopped
- 1 1/2tablespoons whole-grain mustard
- 2teaspoons honey
- 1pound chicken tenders, cut in half crosswise
- 1/2teaspoon salt
- 1/4teaspoon freshly ground pepper
- 3tablespoons cornmeal
- 1tablespoon extra-virgin olive oil
Instructions
- 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 Facts
Per serving (recipe makes 4 servings)
| Calories | 184kcal |
|---|---|
| Carbohydrate Total | 9g |
| Total Sugars | 5g |
| Added Sugars | 3g |
| Fiber | 2g |
| Total Fat | 5g |
| Saturated Fat | 1g |
| Mono Saturated Fat | 3g |
| Cholesterol | 67mg |
| Sodium | 452mg |
| Protein | 26g |
| Potassium | 70mg |
| Calcium | 12mg |
| Chromium | 1mcg |
| Folate | 10mcg |
| Vitamin E | 1mg |
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