Recipe: Whole Grain Crusted Chicken Fingers

 

Have leftover quinoa? Make chicken fingers. This nutrient-packed revamp of a comfort food classic serves up a little whole grain with every bite.

Be Fit Basics: Whole Grain Crusted Chicken Fingers
Adapted from Chef Jennifer Iserloh (Recipe from the Whole Grains Council)

2 pounds raw boneless, skinless chicken breasts, cut into 8-10 strips
1 egg
1½ cups quinoa, cooked*
½ cup whole wheat bread crumbs
¼ tsp paprika
½ tsp salt
¼ tsp pepper
2 tbsp olive oil

Instructions:
Cook quinoa according to directions on package and let cool. Mix quinoa, bread crumbs and paprika in a shallow bowl. Beat 1 egg in another bowl. Season chicken with salt and pepper and dip in egg mixture and then press in bread crumb mixture, coating both sides; place on a plate until all chicken strips have been breaded. Heat a skillet on medium high heat; add oil. Add chicken and cook 4-5 minutes on each side, turning once after crust on the bottom layer of chicken starts to turn brown and the internal temperature reaches 165 degrees.

Notes:
*Prepare ahead of time. (This recipe is a great use for leftover quinoa.)

Yield: 8-10 chicken finger strips

Nutritional Information Per Serving:
CALORIES: 370 calories
PROTEIN: 43 g
SODIUM: 490 mg
CARBOHYDRATE: 18 g
FIBER: 2 g
FAT: 13 g
Sat Fat: 2 g

Make it a Meal:
Protein: 2 whole grain crusted chicken finger strips
Starch: 1 cup cooked corn (90 calories)
Vegetable: 2 cups salad greens with balsamic vinegar and ½ tbsp olive oil (~75 calories)

Prep Tip:
Quinoa only takes about 20 minutes to cook.

Grocery Shopping List:
1 pounds boneless, skinless chicken breast
Egg (1)
Quinoa
Whole wheat bread crumbs
Frozen corn
Salad greens
Condiments: salt; pepper; paprika; olive oil; balsamic vinegar

Use of Leftovers:
Leftover quinoa can also be eaten for breakfast, sweetened with raisins and a pinch of brown sugar or as a whole grain dinner side by reheating it with parmesan cheese and fresh herbs.

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Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

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