Quinoa Coated Chicken Nuggets

9 40 237
Ingredients Minutes Calories
Prep Cook Servings
20 min 20 min 6
Quinoa Coated Chicken Nuggets
Health Rating

Ingredients


3/4 cup Quinoa, uncooked
454 gm Chicken breast, boneless, skinless
1/4 cup Rice flour, brown
1/2 tsp Sea salt, fine
1/2 tsp Garlic powder
1/8 tsp Black pepper
1 large egg Egg
3 tsp Water, filtered
2 tbsp Avocado oil (can use avocado oil cooking spray)

Instructions


Preheat oven to 350° F. Cover a baking sheet with parchment paper and spray with cooking spray; set aside.

Cook quinoa according to package directions; salt and pepper to taste.

Cut chicken into flat, 2-inch, nugget-sized pieces.

In a small bowl, combine the flour, salt, garlic powder, and pepper.

In another small bowl, whisk together the egg and water.

Working in small batches, coat pieces of chicken with the flour mixture; then, dip in egg mixture to coat completely, letting the excess egg drip off. Finally, drop into the quinoa, lightly pressing and flipping until all sides are coated.

Place quinoa-coated chicken onto the prepared baking sheet; spray with a little extra cooking spray if desired to make them extra crispy.

Bake for 20 minutes or until the outsides are slightly browned and the chicken is cooked through.

While chicken is baking, cut cauliflower and broccoli into small florets (if not already purchased that way).

Place an inch of water into the bottom of a large pot and add the veggies. Cover and bring to a boil, cooking for 2-3 minutes or until the desired doneness is reached.

Serve chicken and veggies with kiwi slices on the side.

SERVE WITH:

  • 2 cup – cauliflower, florets
  • 2 cup – broccoli, florets
  • 4 medium – kiwi

Nutrition Facts

Per Portion

Calories 237
Calories from fat 75
Calories from saturated fat 11.6
Total Fat 8.3 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 4.5 g
Cholesterol 75 mg
Sodium 195 mg
Potassium 343 mg
Total Carbohydrate 19.0 g
Dietary Fiber 1.8 g
Sugars 0.1 g
Protein 21.4 g

Dietary servings

Per Portion


Grain 1.1
Meat 0.8

Energy sources


Pygal32%454.15934372833357148.091000460648632%391.5722029558655281.9835997113723436%300.302140936189158.280607839386632%32%36%CarbohydratesFatProtein
Recipe from:
Lunch
Main