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quinoa chia crusted chicken stripes
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5 from 1 vote

Quinoa and Chia Crusted Chicken Strips/Fingers

Healthy, crunchy, kid friendly quinoa crusted chicken fingers with homemade honey mustard dipping sauce
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Quinoa and Chia Crusted Chicken Fingers
Cuisine: American
Servings: 4
Author: Lyubomira L

Ingredients

  • 1 lb boneless skinless chicken breast cut into strips
  • 1 cup cooked quinoa (about 1/2 cup uncooked)
  • 2 tbsp chia seeds
  • 1/2 tsp garlic powder
  • 1/2 cup (gluten free Panko crumbs)
  • 1 egg beaten
  • 1/2 cup milk
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • Honey mustard dipping sauce:
  • 1/2 cup dijon mustard
  • 1/2 cup honey
  • 2 tbsp low fat mayonnaise
  • 1 tbsp lemon juice
  • 1/2 tsp black pepper
  • 1/2 tsp salt

Instructions

  • Honey mustard sauce: In a medium bowl combine all ingredients and mix well. Add more salt and pepper according to your taste.
  • Chicken Fingers: Preheat oven to 350 F.
  • Line a baking pan with parchment paper and lightly bake quinoa, so it is dry and crispy. It needs around 20-25 minutes. Set a side to cool at room temperature.
  • Increase oven temperature to 425 F. Line a baking sheet with foil and spray with olive oil.
  • Combine Panko crumbs, quinoa, chia seeds, garlic powder, salt and pepper in a bowl. In another bowl mix beaten egg and milk.
  • Dip each chicken strip in egg-milk mixture and then toss in crumbs, pressing gently to adhere.
  • Place chicken on baking sheet and spray with olive oil on top.
  • Bake for 15-20 minutes per side, turning carefully, using kitchen thongs.
  • Remove from oven and serve with honey mustard sauce.

Nutrition

Calories: 447kcal | Carbohydrates: 57g | Protein: 32g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 117mg | Sodium: 1208mg | Potassium: 658mg | Fiber: 4g | Sugar: 37g | Vitamin A: 165IU | Vitamin C: 3.5mg | Calcium: 126mg | Iron: 2.8mg