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Prep Time
10 mins
Total Time
30 mins


1 cup
cooked Compliments Organic Quinoa
250 mL
¼ cup
grated Parmesan cheese
60 mL
2 tbsp
finely chopped fresh parsley, divided
30 mL
½ mL
garlic seasoning blend
2 tsp
¼ tsp
each salt and pepper
1 mL
1 lb
12 chicken tenders
500 g
2 tbsp
30 mL
¼ cup
Compliments Balance 100% Pure Liquid Egg Whites, lightly beaten
60 mL
4 tsp
olive oil
20 mL
½ cup
plain fat-free Greek yogourt
125 mL
½ tsp
garlic powder
2 mL


Step 1

Preheat oven to 450˚F (230˚C). Line baking sheet with parchment paper. Set aside.

Step 2

Mix quinoa, Parmesan cheese, 1 tbsp (15 mL) parsley, garlic seasoning blend, salt and pepper. Set aside.

Step 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.

Step 4

Meanwhile, make dipping sauce by mixing yogourt, garlic powder and remaining parsley. Serve with chicken fingers.


No deep frying needed! Chicken tenders get a crunchy low-fat crust made with Compliments Organic Quinoa and Compliments Balance 100% Pure Liquid Egg Whites. Swap a fat-free yogourt-for-mayo sauce on the side and you've got a skinny dip!

Disclaimer: We seek to be accurate with respect to the ingredients, nutritional information, product images and descriptions listed on our website, however, this information may change from time to time. Please always refer to the product package for the most current and accurate ingredient and nutrition information or other product information.

Nutritional Facts Per Serving

Nutrition Description:
Per serving (¼ of the recipe):
9 g
Saturated Fat:
2 g
11 g
1 g
1 g
70 mg
34 g
350 mg
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