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Cornmeal-Crusted Chicken Tenders

  • 6 Ingredients
  • 4 Servings
  • Main Dish
  • 192 Calories

Instead of fast food, serve your kids these tasty (and easy to prepare) chicken tenders. They'll love the juicy white meat, cornmeal coating, and sweet and tangy berry-mustard dipping sauce. You'll love that a serving of these tenders has 1/3 the calories and 1/6 the fat of a 5-piece McDonald's Chicken Selects.



  • 1 cup fresh blackberries or raspberries, finely crushed
  • 1 ½ tablespoons whole-grain mustard
  • 2 teaspoons honey

Chicken Tenders

  • 1 pound chicken tenders, cut in half crosswise
  • ¼ teaspoon freshly ground pepper
  • 3 tablespoons cornmeal


  1. Crush blackberries (or raspberries) and mix with mustard and honey in a small bowl until it looks like a chunky sauce. Set aside.
  2. Spray pan with cooking spray. Sprinkle chicken tenders with pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Bake chicken tenders for about 15-20 minutes until golden brown. (Leave fan on while cooking if using a convection oven)
  4. Serve with 2 tablespoons of berry mustard on the side.

Nutrition Information

Serving Size: 3 ounces, about 5 pieces, and 2 tablespoons of sauce

Amount Per Serving

  • Calories: 192
  • Fat: 6g
    • Saturated Fat: 1.5g
  • Protein: 29g
  • Total carbohydrates: 8g
    • Dietary Fiber: 2g
  • Cholesterol: 92mg
  • Sodium: 148mg

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