Quinoa Crusted Chicken Fingers

From The Skinny Chef, Jennifer Iserloh

Quinoa Crusted Chicken Fingers

Serves 4 kids or 2 hungry adults


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

long tenders

1/2 teaspoon of salt

1/2 teaspoon garlic powder

1/4 teaspoon freshly ground black pepper

1/4 teaspoon paprika

2 cups cooked red or white quinoa

1/2 cup whole wheat or seasoned breadcrumbs

2 egg whites

2 tablespoons olive oil


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.

Stir-Fried Garlic Broccoli
Serves 4
3/4 cup low-sodium, fat-free beef broth
2 teaspoons cornstarch
2 garlic cloves, minced
2 teaspoons grated fresh ginger
1 tablespoon reduced-sodium soy sauce
1 tablespoon dry sherry (optional)
1 teaspoon brown sugar
1 tablespoon sesame oil
1 head broccoli, cut into florets, stem peeled and chopped Juice of 2 limes
Place the broth, cornstarch, garlic, ginger, soy sauce, sherry if using, and brown sugar in a medium bowl. Whisk until smooth.
Heat a large skillet or wok over high heat. Add the oil and broccoli. Cook 4 to 6 minutes, until the broccoli starts to brown. Reduce the heat to low. Add the sauce and cook 1 to 2 minutes longer, until a thick sauce forms. Add the lime juice and stir well. Serve immediately.


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