Looking for a meal your kids will love, but you won’t feel guilty giving to them? Try tossing chicken tenders with cornmeal – it gives them great crunch without deep-frying. The non-fat honey mustard dipping sauce is a great alternative to mayo-based sauces – it cuts the calories and is still creamy and flavorful. Not only will kids love this meal, adults will, too!
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.
- 1 pound chicken tenders, cut in half crosswise (see tip above)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons cornmeal
- 1 tablespoon extra-virgin olive oil
- 1/2 cup plain fat-free Greek yogurt
- 1/4 cup honey
- 1/4 cup spicy brown mustard
- 2 tablespoons lemon juice
- Stir yogurt, honey, mustard, and lemon juice in a bowl until evenly mixed.
- Store in a covered container in the refrigerator until ready to serve.
- Sprinkle chicken tenders with salt and pepper.
- Heat oil in a large nonstick skillet over medium-high heat.
- Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
- 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 honey mustard dipping sauce
Nuggets (Makes 4 Servings)
Per serving: 184 Calories; 5 g Fat; 7g carbs, 35g protein, 62g salt, 0g sugar
Dipping sauce (makes 16 servings)
Per serving (1 serving = 1 tbsp): 25 calories, 0g fat, 5g carbs, 1g protein, 63g sodium, 5g sugar