Quinoa-Crusted Chicken Fingers
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- Level
- very easy
- Prep Time
- 10 mins
- Total Time
- 30 mins
- Serves
- 4
Ingredients
- 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
- cornstarch
- 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
Directions
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.
Tip
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Nutritional Facts
- Nutrition Description:
- Per serving (¼ of the recipe):
- Calories:
- 260
- Fat:
- 9 g
- Saturated Fat:
- 2 g
- Carbs:
- 11 g
- Fibre:
- 1 g
- Sugar:
- 1 g
- Cholesterol:
- 70 mg
- Protein:
- 34 g
- Sodium:
- 350 mg
