Quinoa Crusted Chicken Fingers

Quinoa Crusted Chicken Fingers is a main course that serves 6. One portion of this dish contains around 43g of protein, 13g of fat, and a total of 467 calories. For $2.62 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. This recipe from Skinny Chef has 14137 fans. It is a good option if you're following a dairy free diet. If you have black pepper, salt, olive oil, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 35 minutes. Taking all factors into account, this recipe earns a spoonacular score of 98%, which is spectacular. If you like this recipe, you might also like recipes such as Sesame-Crusted Chicken Fingers, Peanut Crusted Chicken Fingers, and Almond-Crusted Chicken Fingers.

Servings: 6

Preparation duration: 20 minutes

Cooking duration: 15 minutes

 

Ingredients:

1/4 teaspoon freshly ground black pepper

2 pound chicken tenders or skinless boneless breasts, sliced into 3-inch long tenders

2 egg whites

1/2 teaspoon garlic powder

2 tablespoons olive oil

1/4 teaspoon paprika

2 cups cooked red or white quinoa

1/4 teaspoon of salt

1/2 cup whole wheat or seasoned breadcrumbs

Equipment:

aluminum foil

wax paper

bowl

frying pan

Cooking instruction summary:

Spread out the quinoa on a piece of wax paper or aluminum foil. Sprinkle the breadcrumbs over the quinoa. With your fingers tips, squeeze the quinoa and breadcrumbs together until the moisture of the quinoa is absorbed Place the egg whites in a shallow bowl. Sprinkle the chicken with salt, garlic powder, pepper, and paprika.Place the egg whites in a shallow bowl. Dip the chicken in the egg and then into the quinoa mixture. Place onto a plate. Warm the oil in a large skillet over high heat. When the oil is hot, add the chicken and reduce the heat to medium. Cook each side 4-5 minutes, turning once, until the crust begins to brown, and the chicken is not longer translucent. Transfer fingers to a plate and serve immediately.

 

Step by step:


1. Spread out the quinoa on a piece of wax paper or aluminum foil. Sprinkle the breadcrumbs over the quinoa. With your fingers tips, squeeze the quinoa and breadcrumbs together until the moisture of the quinoa is absorbed

2. Place the egg whites in a shallow bowl. Sprinkle the chicken with salt, garlic powder, pepper, and paprika.

3. Place the egg whites in a shallow bowl. Dip the chicken in the egg and then into the quinoa mixture.

4. Place onto a plate. Warm the oil in a large skillet over high heat. When the oil is hot, add the chicken and reduce the heat to medium. Cook each side 4-5 minutes, turning once, until the crust begins to brown, and the chicken is not longer translucent.

5. Transfer fingers to a plate and serve immediately.


Nutrition Information:

Quickview
466k Calories
42g Protein
12g Total Fat
43g Carbs
39% Health Score
Limit These
Calories
466k
23%

Fat
12g
19%

  Saturated Fat
2g
13%

Carbohydrates
43g
15%

  Sugar
0.66g
1%

Cholesterol
96mg
32%

Sodium
425mg
19%

Get Enough Of These
Protein
42g
85%

Vitamin B3
17mg
86%

Selenium
57µg
82%

Vitamin B6
1mg
72%

Manganese
1mg
64%

Phosphorus
597mg
60%

Magnesium
157mg
39%

Folate
122µg
31%

Vitamin B5
2mg
27%

Vitamin B1
0.4mg
27%

Potassium
923mg
26%

Vitamin B2
0.42mg
25%

Iron
3mg
21%

Copper
0.41mg
20%

Zinc
2mg
19%

Fiber
4g
18%

Vitamin E
2mg
16%

Vitamin K
7µg
8%

Vitamin B12
0.35µg
6%

Calcium
53mg
5%

Vitamin C
2mg
3%

Vitamin A
114IU
2%

Vitamin D
0.15µg
1%

covered percent of daily need
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Food Trivia

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