Quinoa Crusted Gluten Free Chicken Tenders
Simple quinioa crusted chicken fingers are easy to prepare and a healthy alternative to traditional chicken fingers. These are gluten free and low fat, since we were able to use all white meat chicken breast in this recipe. You can easily add your favorite spices to the chicken or the coating, making this a very versatile recipe.
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings: 4 servings
In a medium sized saucepan, cook 1/2 cup dried, rinsed quinoa with 1 cup water. Bring to boil and let cook until all water is evaporated. Will take about 10-12 minutes. Allow to cool.
Preheat oven to 375F
Cut chicken breast into tenders and place in a bowl or container.
Wash hands and make 3 stations: flour, egg wash and coating.
You will also want to line a cookie sheet with parchment paper or aluminium foil and spray it with nonstick spray (coconut oil).
The first station: 1/3 cup oat flour, pinch of salt and few cracks of black peper
The second station: 2 eggs and one egg white mixed with the juice of one lemon. Pinch of salt and few cracks of black pepper
The third station: 1 cup cooked quinoa, 1/4 cup coconut flour, 2/3 cup almond meal, 2 teaspoons of dried thyme and a pinch of salt and a few cracks of black pepper.
Once stations have been set up:
Take one tender, place it in the flour, be sure to lightly coat it in the flour then transfer it to the egg wash.
Make sure all sides are covered in egg wash by flipping the chicken tender over in the egg wash. Transfer to the coating.
Using a fork, cover the chicken tender in the quinoa coating, pressing down on the coating from the top. Make sure both sides are covered. Transfer to cookie sheet
Line up chicken tenders on the cookie sheet leaving a little bit of space around each so air can circulate.
Once all tenders have been covered, spray the tenders with olive oil or coconut oil on the top. This will help both the top and the bottom brown equally.
Place cookie sheet in the oven for 30-35 minutes. Internal temperature of chicken should reach 165. You should choose the thickest piece of chicken and use a thermometer to ensure the chicken is thoroughly cooked through (make sure the thermometer isnt touching the pan when you are taking the temperature).
If you don't have a thermometer, you can use the "cut test" which is you choose the thickest tender and cut into it. No part of the chicken should be pink at all.
Calories: 374kcal | Carbohydrates: 27g | Protein: 30g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 136mg | Sodium: 403mg | Potassium: 492mg | Fiber: 7g | Sugar: 2g | Vitamin A: 4.8% | Vitamin C: 6.2% | Calcium: 11.6% | Iron: 31.8%