Ingredients
1 ½ Tbsp whole-grain mustard
2 tsp honey
1 lb chicken tenders, cut in half crosswise (see Tip)
½ tsp salt
¼ tsp freshly ground pepper
3 Tbsp cornmeal
1 Tbsp extra virgin olive oil
Directions
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.
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.”
Nutrition Facts
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 184 8%
- Calories from fat 45 22%
- Total Fat 5gm 19%
- Sodium 452mg 8%
- Total Carbohydrates 9gm
- Fiber 2gm
- Protein 26gm
- Cholesterol 67mg 3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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