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–+ servings
quinoa coated chicken tenders in a lined basket

QUINOA COATED CHICKEN TENDERS

Crispy and crunchy on the outside and tender and juicy on the inside, these Quinoa Chicken Tenders are a delicious take on a dish that everyone already knows and loves. Serve them up with all your favourite sides and dipping sauces for a satisfying and filling meal any day of the week!
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 17 Strips

Ingredients

  • 1.5 pounds Chicken Tenders or Chicken Breasts cut into strips
  • 1.5 cups Cooked Quinoa
  • ½ cup Fresh Parsley chopped
  • ¼ cup Grated Parmesan Cheese
  • 1 tbsp Paprika
  • 1 tbsp Dried Thyme
  • 1 tbsp Dried Oregano
  • 1 tbsp Pepper
  • ½ tbsp Salt
  • ¼ tsp Chilli Flakes optional
  • ¼ cup Flour
  • 1 Egg

Instructions

  • In a shallow dish, crack the egg and beat. Place at the beginning of an "assembly line."
    bowl of a beaten egg
  • In a separate dish, add the flour and place it next to the bowl with the egg.
    bowl of flour
  • In a third but larger bowl, add the cooked quinoa, chopped parsley, grated parmesan cheese, and all the spices.
    parmesan, salt, pepper, spices and other ingredients in a bowl
  • Mix until well combined.
    quinoa, fresh parsley, parmesan and spices mixed in a bowl
  • Place it at the end of the "assembly line" beside the bowl of flour.
    3 bowls - one of beaten egg, one of flour and one of a quinoa coating mixture
  • Line a baking sheet with parchment paper or aluminum foil and spray it with cooking spray.
  • Dip each piece of chicken into the egg, letting the excess slide off.
    3 bowls - one of beaten egg, one of flour and one of a quinoa coating mixture, chicken tender in the bowl of egg
  • Gently press it into the flour to lightly coat.
    3 bowls - one of beaten egg, one of flour and one of a quinoa coating mixture, chicken tender in the bowl of flour
  • Place into the quinoa mixture. Press the quinoa firmly onto the front and back of each strip using your hands to ensure that the whole thing is nicely covered.
    three bowls - one of beaten egg, one of flour and one with a hand in a quinoa coating mixture
  • Line 'em on the prepared baking sheet in a single layer*
    uncooked quinoa coated chicken tenders on a parchment lined baking sheet
  • Broil on high for 15 minutes, flipping halfway through. Serve immediately with all your favourite side dishes and dipping sauces!
    crispy chicken tenders on a parchment lined baking sheet

Notes

This is a bit of a sticky and messy process so wash and dry your hands after every few. During the coating/dredging process, try and keep one hand dry at all times for the flour and quinoa mixture. And one wet, for the egg mixture so as not to combine the two.

Nutrition

Serving: 1Chicken Tender | Calories: 85kcal | Carbohydrates: 6g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 37mg | Sodium: 695mg | Potassium: 210mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 414IU | Vitamin C: 3mg | Calcium: 33mg | Iron: 1mg
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