Healthy Recipes Ingredients Meat & Poultry Chicken Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard 4.0 (20) 20 Reviews 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. By Patti Cook, M.S., Ed.D Updated on April 22, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Rate PRINT Share Cook Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: Low-Carb Dairy-Free Low Added Sugar High-Protein Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 cup fresh blackberries or raspberries, finely chopped 1 ½ 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 Directions 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. Tips 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.” Originally appeared: EatingWell Magazine, July/August 2010 Rate It Print Nutrition Facts (per serving) 201 Calories 7g Fat 9g Carbs 24g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 201 % Daily Value * Total Carbohydrate 9g 3% Dietary Fiber 2g 7% Total Sugars 5g Added Sugars 3g 6% Protein 24g 47% Total Fat 7g 9% Saturated Fat 1g 7% Cholesterol 63mg 21% Vitamin A 99IU 2% Vitamin C 8mg 8% Folate 13mcg 3% Sodium 459mg 20% Calcium 23mg 2% Iron 1mg 6% Magnesium 33mg 8% Potassium 259mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved