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