Quinoa-Crusted Chicken Fingers

4
Easy
Dinner

Characteristics

Under 30 minutes Kid Approved

Nutritional Facts Per Serving

260
Calories
34 g
Protein
11 g
Carbs
1 g
fiber
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 260
  • Lipides 9 g
    • Saturated fat  2.5 g
  • Cholesterol 70 mg
  • Sodium  350 mg
  • Carbs 11 g
    • fiber  1 g
    • Sugar  1 g
  • Protein 34 g

Ingredients

  • 1 cup (250 mL) cooked Compliments Organic Quinoa
  • 1/4 cup (60 mL) grated Parmesan cheese
  • 2 tbsp (30 mL) finely chopped fresh parsley, divided
  • 1/2 tsp (2 mL) garlic seasoning blend
  • 1/4 tsp (1 mL) each salt and pepper
  • 12 chicken tenders (about 1 lb/500 g)
  • 2 tbsp (30 mL) cornstarch
  • 1/4 cup (60 mL) Compliments Balance 100% Pure Liquid Egg Whites, lightly beaten
  • 4 tsp (20 mL) olive oil
  • 1/2 cup (125 mL) plain fat-free Greek yogourt
  • 1/2 tsp (2 mL) garlic powder

Method

  1. Preheat oven to 450˚F (230˚C). Line baking sheet with parchment paper. Set aside. 
  2. Mix quinoa, Parmesan cheese, 1 tbsp (15 mL) parsley, garlic seasoning blend, salt and pepper. Set aside. 
  3. Coat chicken tenders with cornstarch. Dip in egg whites, then in quinoa mixture. Arrange in single layer on prepared baking sheet. Drizzle with olive oil. Bake 12 to 15 min, until chicken is cooked through. 
  4. Meanwhile, make dipping sauce by mixing yogourt, garlic powder and remaining parsley. Serve with chicken fingers. 

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