Quinoa-Crusted Chicken Fingers

Prep time: 10min
Total time: 30min
Serves: 4
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
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
cholestrol
70 mg
fibre
1 g
sodium
350 mg

Directions

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

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

  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.

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