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
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
Source: EatingWell
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