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.
