Tuesday, March 31, 2009

Quinoa Crusted Chicken Bites

Two of my biggest downfalls when it comes to food is 1) anything with pastry and 2) anything fried - chips, crisps, croquettes, spring rolls, schnitzels, fried chicken - the list goes on. It's not only the amount of fat in these foods that make them amazing, it's also the texture of having something crunch when you bite down on it.

So if you take a healthy ingredient such as quinoa, use it like breadcrumbs on some chicken pieces and then shallow fry it in oil, does that make it healthy or not? Hmm... well I found this recipe for quinoa crusted chicken fingers on a site called "Skinny Chef - Healthier Living, One Step at a Time" so decided it couldn't be that bad for you!
These come out incredibly crunchy which I love! Kinda like a healthier version of my favourite, fried chicken. I didn't flavour them up with garlic powder like the original recipe but might have to buy some just to try it, although I wish I could add the Colonel's 11 secret herbs and spices and I might never have to eat fried chicken again....
Qunioa Crusted Chicken Bites

2 pound chicken tenders or skinless boneless breasts, sliced into 3-inch long tenders
1/2 teaspoon of salt
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
2 cups cooked red or white quinoa
1/2 cup whole wheat or seasoned breadcrumbs
2 egg whites
2 tablespoons olive oil

1. Spread out the quinoa on a piece of wax paper or aluminum foil.
2. Sprinkle the breadcrumbs over the quinoa.
3. With your fingers tips, squeeze the quinoa and breadcrumbs together until the moisture of the quinoa is absorbed
4. Place the egg whites in a shallow bowl.
5. Sprinkle the chicken with salt, garlic powder, pepper, and paprika.
6. Place the egg whites in a shallow bowl.
Dip the chicken in the egg and then into the quinoa mixture. Place onto a plate.
7. Warm the oil in a large skillet over high heat. When the oil is hot, add the chicken and reduce the heat to medium. Cook each side 4-5 minutes, turning once, until the crust begins to brown, and the chicken is not longer translucent.

1 comment:

  1. mmmm me love pastry and fried crunchy stuff too ...

    I had to look up quinoa. I'll give this recipe a try if I can find quinoa here. Otherwise, try some other healthy substitute. Heard of Andrea's version with cornflakes and chippies? Not skinny cooking tho!