1 cup fresh blackberries or raspberries, finely chopped
1 ½ tablespoon 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 stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”
Per serving: Calories 184; Fat 5 g; Carbohydrates 9 g; Protein 26 g; Sodium 452 mg; Cholesterol 67 mg; Fiber 2 g.
*Recipe courtesy of KitchenDaily.com