Chicken Nuggets with Blackberry Mustard

Need a healthy dinner for the kids? Give this cornmeal crusted chicken nuggets with blackberry mustard a try. It’s healthier because there is no deep frying. Serve with steamed broccoli or another vegetable.

INGREDIENTS

  • 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 (see Tip)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil

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 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.

TIPS & NOTES

  • 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, chicken satay or kid-friendly breaded “chicken nuggets.”

NUTRITION

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Makes four servings.

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