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
1½ cups quinoa, cooked*
½ cup whole wheat bread crumbs
¼ tsp paprika
½ tsp salt
¼ tsp pepper
2 tbsp olive oil
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.
*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)
Quinoa only takes about 20 minutes to cook.
Grocery Shopping List:
1 pounds boneless, skinless chicken breast
Whole wheat bread crumbs
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.