Honey Quinoa Chicken Nuggets
Chicken fingers are at the top of the most requested dinner list in some homes, so the healthier you can make them the better. Substituting <g class="gr_ gr_42 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="42" data-gr-id="42">super nutritious</g> quinoa for the usual “white bread” coating and replacing frying with baking are two smart steps in the right direction. Honey is a popular dip for chicken fingers, so I’ve added it to the quinoa coating to naturally sweeten the pot - in a most virtuous way. When cooking just for children, I do not always add Dijon. But when cooking for adults, I find it adds another level of flavour that works well with the honey.
Author: Developed for CFC by Monda Rosenberg
Serves: 4 servings
- 6 skinless boneless chicken thighs OR 3 skinless boneless breasts
- 2 eggs
- ½ tsp (2.5 mL) salt
- 2 tbsp (30 mL) liquid honey
- 1 tbsp (15 mL) Dijon (optional)
- 1 tsp (5 mL) poultry seasoning (optional)
- ½ cup (125 mL) all-purpose flour
- 2 cups (500 mL) cooked quinoa
- Heat oven to 400°F (200°C). Trim any fat from chicken. Cut into “two-bite” size pieces – thighs into 3 pieces and breasts into 6 pieces – keeping them as similar in size as possible. In a
medium sizebowl, whisk eggs with salt, honey, Dijon and poultry seasoning if using. Place flour and quinoa in separate bowls.
- Coat a piece of chicken with flour, then shaking off excess, place in egg mixture and turn to coat. Letting excess drip off, place in quinoa and gently press down. Turn and press again to lightly coat. Set on a parchment paper lined baking sheet. Repeat with remaining chicken.
- Bake in
centerof a 400°F (200°C) oven until golden and no pink remains in chicken, about 20 minutes.
- Nuggets should reach an internal temperature of 165°F (74°C).
Calories: 299 Fat: 12g Saturated fat: 3g Carbohydrates: 30g Sugar: 8g Sodium: 438mg Fiber: 2g Protein: 40g Cholesterol: 223mg