Quinoa-Crusted Chicken Fingers

  • Prep Time 10 min
  • Total Time 30 min
  • 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

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!

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Nutrition Facts

  • Nutrition Description Per serving (¼ of the recipe):
  • Calories 260
  • Fat 9 g
  • Saturated Fat 2.5 g
  • Carbs 11 g
  • Sugar 1 g
  • Protein 34 g
  • Cholesterol 70 mg
  • Fibre 1 g
  • Sodium 350 mg