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 makes for a sweet-and-savory dipping sauce. Serve with steamed broccoli and carrots.
- 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.Exchanges: 1 starch, 4 lean meat 1 fat. Carbohydrate Servings: 1.