Crunchy coated chicken is a favourite among many, but those frozen, store-bought tenders are heavier on the crumb than the chicken. Chicken tenders are incredibly easy to make from scratch and by coating them in quinoa flakes with a couple of extra flavoursome ingredients, you can have a tasty and nutritious meal on the table within the hour.
I bake these tenders – it is a healthier way to cook as it uses much less oil but also you don’t need to stand by and keep an eye on them the entire cooking time. You can whack them in the oven and return only at the 20 and 40 minute marks to flip them and serve them.
Some people are quite hesitant of quinoa, as it is commonly used in healthy ‘Instagram’ meals and is currently quite the trend. Quinoa is in fact a very nutritious ingredient; it is a great source of plant-based protein, high in fibre, iron and magnesium and free from gluten. Quinoa flakes are essentially just flattened quinoa.
Quinoa flakes are a fantastic alternative for breadcrumbs, and can be consumed by those who are gluten intolerant or have coeliac disease. This crumb recipe can be used to coat fish or homemade chicken nuggets for a wonderfully healthy, crunchy outside.
Quinoa Chicken Tenders
- 1 cup quinoa flakes
- 1/3 cup finely grated parmesan
- Zest of half a lemon
- 1 tsp dried oregano
- 600 g chicken tenderloins or chicken breast cut into strips
- 2 tbsp dijon mustard
- Olive oil spray
Preheat oven to 200ºC. On a dinner plate, add quinoa flakes, parmesan, lemon zest and oregano and toss together.
Place chicken in a bowl and add the two tablespoons of dijon mustard. Mix chicken around until completely coated with the mustard.
Press each piece of chicken into the quinoa flakes until fully coated and place on to a tray lined with baking paper. After coating all pieces of chicken, spray lightly with olive oil spray.
Bake in the oven for 40 minutes, turning chicken over halfway through the cooking time. Chicken tenders should be crispy and golden. Serve with your favourite vegetables.
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