PF Kitchen: Cornmeal-Crusted Chicken Nuggets with non-fat Honey Mustard Dipping Sauce
Ingredients:
NUGGETS:
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
DIPPING SAUCE:
1/2 cup plain fat-free Greek yogurt
1/4 cup honey
1/4 cup spicy brown mustard
2 tablespoons lemon juice
Directions:
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
Nutrition:
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
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