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Crunchy Quinoa Crusted Chicken Tenders
I love using quinoa for these Crunchy Quinoa Crusted Chicken Tenders because I can serve them to so many people, and they come out with a beautiful crunchy crust that is totally satisfying.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 6
Calories: 285 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 1/2 cups cooked quinoa
- 1/2 cup breadcrumbs
- 1 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon paprika
- 2 pounds chicken tenders, remove white stringy tendon
- 2 large eggs or egg whites
- olive oil
Instructions
- Pour the quinoa onto a towel and blot to remove any excess moisture. Place in a shallow bowl.
- Add the breadcrumbs, salt, garlic powder, and paprika to the quinoa. Stir to combine well.
- In a separate shallow bowl, whisk the eggs.
- 4. Dip the chicken into the egg and then into the quinoa mixture pressing evenly to coat.*
- Heat a large skillet over medium high heat, add a thin coat of oil and pan sear the chicken for 4-5 minutes on each side or until quinoa is golden.
- * To freeze the chicken fingers before cooking, place coated chicken fingers on parchment lined baking sheet and freeze for 1-2 hours. Place in labeled zipper bags and freeze until to 4 months. When ready to cook place a few fingers in the refrigerator for 4-12 hours to defrost and then cook as directed in step 5.
Cup of Yum
Nutrition Information
Calories
285kcal
(14%)
Carbohydrates
17g
(6%)
Protein
37g
(74%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
2g
Trans Fat
0.02g
Cholesterol
151mg
(50%)
Sodium
653mg
(27%)
Potassium
682mg
(19%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
168IU
(3%)
Vitamin C
2mg
(2%)
Calcium
41mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 285
% Daily Value*
| Calories | 285kcal | 14% |
| Carbohydrates | 17g | 6% |
| Protein | 37g | 74% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 151mg | 50% |
| Sodium | 653mg | 27% |
| Potassium | 682mg | 15% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 168IU | 3% |
| Vitamin C | 2mg | 2% |
| Calcium | 41mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.