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Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

MP7276

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

  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.

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