Quinoa Crusted Chicken Strips with Honey Mustard BBQ Sauce

Ann Dunaway Teh & Lesley Baradel
Quinoa Crusted Chicken Strips with Honey Mustard BBQ Sauce - a nutritious, homemade alternative to frozen chicken fingers!
Quinoa Crusted Chicken Strips with Honey Mustard BBQ Sauce - a nutritious, homemade alternative to frozen chicken fingers!

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.
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Prep Time 30 mins
Cook Time 25 mins
Total Time 55 mins
Course Chicken & Poultry
Cuisine American
Servings 6 servings
Calories 304 kcal

Ingredients
  

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

Instructions
 

  • 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.

Notes

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.
Nutrition Nugget:
  • 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. 

Nutrition

Calories: 304kcalCarbohydrates: 36gProtein: 29gFat: 4gSaturated Fat: 1gCholesterol: 70mgSodium: 650mgFiber: 2gSugar: 16g
Keyword chicken breast, nuggets, quinoa
Tried this recipe?Let us know how it was!

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Ann Dunaway Teh & Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
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