Crispy Quinoa-Crusted Chicken Strips
Indulge in a healthier twist on the classic chicken finger with these Crispy Quinoa-Crusted Chicken Strips. This recipe combines the natural flavors of moist, tender chicken with a crunchy coating made from nutrient-rich quinoa and whole wheat breadcrumbs. Packed with protein and fiber, this dish is a hit for the whole family, offering a delicious alternative to traditional fried chicken. Great as a snack or a light lunch, these chicken strips are incredibly easy to prepare and perfect for dipping in your favorite sauces.
4
Servings
300
Calories
9
Ingredients
Ingredients
boneless skinless chicken breasts
2 lbs (sliced into 3-inch long tenders)
salt
1 teaspoon (to taste)
garlic powder
2 teaspoons (to taste)
fresh ground black pepper
2 teaspoons (to taste)
paprika
2 teaspoons (to taste)
cooked red or white quinoa
2 cups (prepared according to Recipe#16399 or Recipe#415970)
whole wheat or seasoned breadcrumbs
1/2 cup (for crust)
egg whites
2 (whisked)
olive oil
2 tablespoons (for frying)
Instructions
1
Begin by prepping the quinoa: Spread it out on a large sheet of wax paper or aluminum foil, then evenly sprinkle the whole wheat breadcrumbs over the quinoa. Use your fingertips to combine them, ensuring the breadcrumbs absorb moisture from the quinoa.
2
In a clean bowl, season the chicken tenders with salt, garlic powder, black pepper, and paprika, ensuring an even coating for enhanced flavor.
3
In a shallow bowl, whisk the egg whites until frothy. Dip each seasoned chicken tender into the egg whites, allowing any excess to drip off, then immediately coating it with the quinoa and breadcrumb mixture, pressing gently to ensure it sticks.
4
Heat the olive oil in a large skillet over high heat. Once the oil is hot, carefully add the chicken strips to the pan. Reduce the heat to medium and cook for about 5 minutes on each side, or until golden brown and the chicken is fully cooked (no longer translucent). Remember to turn the chicken strips once during cooking for even browning.
5
Once cooked, transfer the chicken strips to a plate lined with paper towels to absorb excess oil. Serve immediately while hot with your favorite dipping sauces.
Nutrition Information
12.5g
Fat
25g
Carbs
30g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Quinoa-Crusted Chicken Strips?
They are a healthier version of traditional chicken fingers made with a crunchy coating of nutrient-rich quinoa and whole wheat breadcrumbs.
How much chicken do I need for this recipe?
You will need 2 lbs of boneless skinless chicken breasts sliced into 3-inch long tenders.
What spices are used for seasoning the chicken?
The chicken is seasoned with salt, garlic powder, fresh ground black pepper, and paprika.
What makes the crust for the chicken strips?
The crust is a mixture of 2 cups of cooked red or white quinoa and 1/2 cup of whole wheat or seasoned breadcrumbs.
How do I prepare the quinoa for the coating?
Spread the cooked quinoa on wax paper or foil and sprinkle the breadcrumbs over it, mixing with your fingertips.
What acts as the binder for the quinoa crust?
Two whisked egg whites are used to help the quinoa and breadcrumb mixture stick to the chicken.
How should the egg whites be prepared?
Whisk the egg whites in a shallow bowl until they become frothy.
What type of oil is best for frying these chicken strips?
The recipe calls for 2 tablespoons of olive oil for frying.
What temperature should the skillet be?
Start by heating the oil over high heat, then reduce to medium once the chicken is added to the pan.
How long do the chicken strips need to cook?
Cook the strips for about 5 minutes on each side until they are golden brown and fully cooked.
How many servings does this recipe make?
This recipe is designed to serve 4 people.
How many calories are in one serving?
Each serving contains 300 calories.
What is the protein content per serving?
There are 30g of protein in each serving of these chicken strips.
How much fat is in this dish?
Each serving contains 12.5g of fat.
Are these chicken strips high in fiber?
Yes, they provide 5g of fiber per serving thanks to the quinoa and whole wheat breadcrumbs.
What are the total carbohydrates per serving?
There are 25g of carbohydrates per serving.
Can I use red quinoa instead of white?
Yes, you can use either cooked red or white quinoa for the crust.
Do I need to cook the quinoa before starting the recipe?
Yes, the recipe requires 2 cups of already cooked quinoa.
Is this recipe suitable for children?
Yes, it is tagged as kid-friendly and is a great alternative to fast-food chicken nuggets.
How many ingredients are required in total?
There are 9 ingredients in this recipe.
What is the best way to serve these chicken strips?
Serve them immediately while hot with your favorite dipping sauces.
How do I ensure the chicken is not translucent?
The chicken is fully cooked when the exterior is golden brown and the interior is no longer translucent.
What is the first step in the instructions?
The first step is prepping the quinoa and breadcrumb mixture on a large sheet of wax paper.
Should I season the chicken before or after dipping in egg?
You should season the chicken tenders in a clean bowl before dipping them into the egg whites.
How do I get excess oil off the cooked chicken?
Transfer the cooked strips to a plate lined with paper towels to absorb any extra oil.
Can these be eaten as a snack?
Yes, they are great as a snack, a light lunch, or part of a family meal.
Is there any sugar in this recipe?
The nutritional data indicates no sugar content for this recipe.
How many times should the strips be flipped?
Turn the chicken strips once during cooking to ensure even browning on both sides.
What size should the chicken tenders be?
The chicken breasts should be sliced into roughly 3-inch long tenders.
Is this a good recipe for a high-protein diet?
Yes, it is specifically tagged as protein-packed with 30g of protein per serving.