Dinner
Low-Fat Low-Carb Low-Sugar
Lunch

Cornmeal Crusted Chicken Nuggets with Blackberry Mustard

Prep: 12 mins
Cook: 8 mins
Servings: 4

Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. And the blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce.

Ingredients

  • 1 cup fresh organic blackberries (or raspberries), finely chopped
  • 1 ½ tablespoons whole-grain mustard
  • 2 teaspoons raw honey
  • 1 pound free-range chicken tenders*, cut in half crosswise (see Tip)
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground pepper
  • 3 tablespoons organic cornmeal
  • 1 tablespoon extra-virgin olive oil

*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 or kid-friendly “chicken nuggets.”

Nutritional Info
Nutrition InfoPerServingDaily%
Calories40420%
Fat (g)2335%
Saturated Fat (g)13%
Carbohydrates (g)3110%
Protein (g)1938%
Sugars (g)50%
Fiber (g)415%

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 oatmeal).
  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).
  4. Serve the chicken nuggets with the berry mustard.

Tip

Pairs perfectly with steamed broccoli and carrots.

Cornmeal Crusted Chicken Nuggets with Blackberry Mustard

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