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 fresh steamed broccoli and carrots.

Makes: 4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Ingredients

• 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
• 1/2 teaspoon salt
• 1/4 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.

Nutritional Information

• Per serving: 184 calories; 5g fat (1g sat, 3g mono); 67 mg cholesterol; 9g carbohydrates; 3g added sugars; 26g protein; 2g fiber; 452mg sodium; 70mg potassium