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.”
- 1 cup fresh blackberries or raspberries, finely chopped
- 1½ tablespoons whole-grain mustard
- 2 teaspoons honey
- 1 pound chicken tenders, cut in half crosswise (see Tip)
- ½ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 3 tablespoons cornmeal
- 1 tablespoon extra-virgin olive oil
- 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.
Tip: 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.”
Per serving: 201 calories; 7 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 24 g protein; 13 mcg folate; 63 mg cholesterol; 5 g sugars; 3 g added sugars; 99 IU vitamin A; 8 mg vitamin C; 23 mg calcium; 1 mg iron; 459 mg sodium; 259 mg potassium
Carbohydrate Servings: ½
Exchanges: 1 starch, 4 lean meat, 1 fat