Quinoa Crusted Chicken Fingers - NBC New York

Quinoa Crusted Chicken Fingers

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    NEWSLETTERS

    From The Skinny Chef, Jennifer Iserloh

     

    Quinoa Crusted Chicken Fingers

    Serves 4 kids or 2 hungry adults

    Ingredients

    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

    Directions

    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.