Quinoa Crusted Chicken Strips with Honey Mustard BBQ Sauce
For a healthier spin on chicken fingers, try this version with quinoa for the breading. The homemade honey mustard BBQ sauce is the perfect condiment to these yummy chicken strips.
For the Honey Mustard BBQ Sauce
- 1/3 cup dijon mustard
- 1/4 cup honey
- 3 Tbsp BBQ sauce
- 1/2 lime, juiced
For the Quinoa Crusted Chicken Strips
- 1 1/2 cup cooked quinoa about 1/2 cups uncooked
- 1 1/2 lb boneless skinless chicken breasts cut into strips
- 1 cup Panko bread crumbs
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 1/2 cup plain kefir
- To make the honey mustard BBQ sauce, stir together the mustard, honey, BBQ sauce and lime juice. Mix well then set aside.
- Preheat oven to 450°F. Line a baking sheet with parchment paper or aluminum foil.
- Place all but 1/3 cup of quinoa in a food processor and grind until an almost flour-like consistency, about 1 to 2 minutes. In a large bowl, combine the ground quinoa, reserved quinoa, panko, salt and pepper. Stir well to combine. Set aside.
- In another large bowl, stir together the kefir and ¼ cup of the Honey Mustard BBQ sauce. Add the chicken strips to the bowl and toss well to coat the chicken evenly.
- Take each chicken strip and dredge in the quinoa bread crumb mixture, coating well on all sides. Place on prepared baking sheet, allowing some space between each strip. Use 2 pans if necessary.
- Lightly spray the chicken with cooking spray and bake in oven °for 10 to 12 minutes or until browned. Remove from oven and gently flip the chicken over using tongs. Lightly spray with cooking spray and bake for another 10 to 12 minutes or until chicken is cooked through and lightly browned.
- Serve with remaining Honey Mustard BBQ Sauce.
Make Ahead: For faster preparation, make the quinoa ahead of time. Better yet, cook some up for a meal one night and then use the leftovers to make this recipe another night. Chef’s Notes:
- For a crunchier texture, toast the cooked quinoa before placing in the food processor. To toast, spread out the cooked quinoa on a baking sheet lined with parchment paper or aluminum foil and toast for 20 to 25 minutes at 350ºF. Then proceed with the rest of the recipe beginning with step 3.
- To cook quinoa, rinse thoroughly to remove any residue. Then bring 1 cup of water to a boil, then stir in the 1/2 cup of quinoa. Turn heat to low, cover and cook for about 15 minutes or until all the liquid is absorbed. Fluff with a fork then cool and refrigerate until ready to use.
- Kefir is a fermented milk product that provides complete proteins, vitamins, minerals, and beneficial bacteria and yeast. Kefir can help boost your immunity, improve bone health and promote digestion. It is a great substitute for buttermilk in recipes such as this one though cooking does kill the probiotics (beneficial bacteria).
- Quinoa is a nutritious, gluten-free whole grain that is packed with protein.
Calories: 304kcalCarbohydrates: 36gProtein: 29gFat: 4gSaturated Fat: 1gCholesterol: 70mgSodium: 650mgFiber: 2gSugar: 16g
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