AIA Green - Family Health Care News

Cornmeal-Crusted Chicken Tenders

Cornmeal-Crusted Chicken Tenders

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


Crush blackberries (or raspberries) and mix with mustard and honey in a small bowl until it looks like a chunky sauce. Set aside.
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).
Bake chicken tenders for about 15-20 minutes until golden brown. (Leave fan on while cooking if using a convection oven)
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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