Quinoa Crusted Chicken Strips
The ultimate comfort food, Quinoa Crusted Chicken Strips are a crispy, flavorful twist on a classic dish. Packed with wholesome ingredients, these easy weeknight strips bring a nutritious crunch to your table. Perfect for family dinners or casual gatherings, make them tonight for a satisfying meal!
Equipment
- Frying Pan
- Blender
- Food Processor
- Oven
- Wooden Spoon
- Mixing Bowl
- Baking Sheet
Ingredients
- 2 cups cooked quinoa
- 1.5 pounds boneless skinless chicken tenders cut into strips
- 0.5 cup low-fat buttermilk
- 0.5 cup Panko bread crumbs use gluten-free if needed
- 1 teaspoon fresh black pepper
- 1 teaspoon seasoned salt
- 0.33 cup dijon mustard
- 0.25 cup honey
- 3 tablespoons your favorite BBQ Sauce
- 0.5 a lime juiced
Instructions
- Start by preparing the BBQ honey mustard sauce. In a medium-sized bowl, combine the dijon mustard, honey, BBQ sauce, and the juice of half a lime. Mix it well to ensure the ingredients are fully blended together. This sauce will add a delicious flavor to your chicken and can also be used as a dip later.
- Preheat your oven to 350 degrees Fahrenheit. While the oven heats up, line a baking sheet with parchment paper or a Silpat mat. This prevents the chicken from sticking and makes for easy cleanup.
- Spread the cooked quinoa evenly on the prepared baking sheet. Bake in the preheated oven for about 20 to 25 minutes or until the quinoa is toasted, golden brown, and crispy. Keep an eye on it to avoid burning.
- Once toasted, remove the quinoa from the oven and let it cool. Transfer all but 1/3 cup of the quinoa to a food processor or high-powered blender. Process the quinoa for about 1 to 2 minutes until half is ground into a fine flour and the rest remains in small pieces. This will create a wonderful crust for the chicken.
- Now, increase the oven temperature to 475 degrees Fahrenheit. Line another baking sheet with foil, then spray or brush it lightly with olive oil. This step is crucial for ensuring the chicken gets that perfect crispy finish.
- In a large bowl, combine the processed quinoa, reserved quinoa, Panko bread crumbs, fresh black pepper, and seasoned salt. Stir everything together until well mixed. This mixture will form the crunchy coating for your chicken strips.
- In a separate bowl, combine the buttermilk and 1/4 cup of the prepared BBQ honey mustard sauce. Add the chicken strips into the mixture and toss them well to ensure each piece is fully coated. This will infuse the chicken with flavor and help the crust stick.
- Now it’s time to coat the chicken! Remove each piece from the buttermilk, allowing excess to drip off, and dredge it through the quinoa crumb mixture. Press gently to ensure a good coating sticks on each side. Place the coated chicken strips on the prepared baking sheet, making sure not to overcrowd the pan. If necessary, use a second baking sheet.
- Lightly spray the chicken strips with cooking spray or a mist of olive oil. This will help them achieve a golden brown crust. Bake in the oven for 10 to 12 minutes, then gently flip the strips using kitchen tongs and spray the other side.
- Continue baking for another 10 to 12 minutes or until the chicken is cooked through and the crust is crispy. Once done, remove them from the oven and serve hot with the remaining BBQ honey mustard sauce on the side. Garnish with fresh cilantro or parsley and a lemon wedge for that extra zest if desired.
Notes
Don’t forget to store leftovers in an airtight container in the fridge for up to three days. Reheat them in the oven for the best texture. These strips are also fantastic for meal prep! Bake a larger batch and keep them on hand for exciting lunches or dinners during the week.