Tuesday, February 15, 2011

Classic Nuggets with a Healthy Twist

Chicken nuggets is a classic, and a favorite with kids. Unfortunately most versions bought at fast food chains and grocery stores are very unhealthy. We stumbled across this recipe and absolutely loved it! Very crunchy, juicy and delish! Yes, the blueberry mostard sauce is different, but if you are prepared for that, use the usual marinara or simply a good mostard. All great!

Cornmeal-Crusted Chicken Nuggets
Servings: 4 portions
  • 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
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.

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.

Source: EatingWell

    No comments:

    Post a Comment