Searching for a healthy chicken dinner recipe for two that’s both delicious and easy? These Baked Quinoa Crusted Chicken Tenders are a perfect choice, offering a satisfying crunch without the added oil of frying. Get ready to enjoy a simple, flavorful meal you’ll want to make again and again.
Key Ingredients & Substitutions:
- Chicken Tenderloins: Chicken breasts cut into strips work well too.
- Quinoa: Use uncooked quinoa.
- Egg: Can be replaced with a flax egg (1 tbsp ground flaxseed + 3 tbsp water, let sit 5 minutes) for an egg-free option.
- Breadcrumbs: Panko breadcrumbs or finely crushed gluten-free crackers can be substituted for extra crunch.
- Spices: Feel free to adjust to your taste; paprika or chili powder add a nice kick.
Ingredients:
Main:
- 1 lb chicken tenderloins
- 1/2 cup uncooked quinoa
- 1/4 cup whole wheat breadcrumbs
- 1 large egg, whisked
- 1 tbsp olive oil
Spices:
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp dried oregano
- 1/4 tsp salt
- 1/8 tsp black pepper
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 2
- Calories per serving: Approximately 380 calories
- Tools Needed: Baking sheet, shallow bowls, parchment paper
Step-by-Step Instructions:
1. Prepare Your Workspace
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. This sets you up for a smooth cooking process.
2. Create the Quinoa Coating
In a shallow bowl, combine the uncooked quinoa, breadcrumbs, garlic powder, onion powder, dried oregano, salt, and black pepper. Stir everything together until it’s well mixed. This will be your flavorful crust.
3. Set Up the Dipping Station
In a second shallow bowl, whisk the egg. In a third shallow bowl, pour the olive oil. You now have everything ready for coating your chicken.
4. Coat the Chicken Tenders
Dip each chicken tenderloin first into the olive oil, letting any excess drip off. Next, dip it into the whisked egg, ensuring it’s fully covered. Finally, roll the chicken in the quinoa mixture, pressing gently so the quinoa adheres well.
5. Arrange on the Baking Sheet
Place the coated chicken tenders on your prepared baking sheet, making sure they are not touching. Give them a little space so they can bake evenly.
6. Bake Until Golden
Bake for 18-22 minutes, or until the chicken is cooked through and the quinoa crust is golden and crispy. The internal temperature should reach 165°F (74°C). This healthy chicken dinner recipe for two is almost ready!
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or red pepper flakes to the quinoa coating.
- Herbaceous Flavor: Mix in chopped fresh parsley or thyme with the quinoa.
- Cheesy Crust: Sprinkle a tablespoon of grated Parmesan cheese into the quinoa mixture.
- Dipping Sauces: Serve with your favorite light dipping sauce like honey mustard or a Greek yogurt ranch.
Storage Instructions:
Store any leftover Baked Quinoa Crusted Chicken Tenders in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a baking sheet and warm in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through and crispy again.
Frequently Asked Questions (FAQ):
Q: Can you make these gluten-free?
A: Yes, absolutely! Simply use gluten-free breadcrumbs and ensure your quinoa is naturally gluten-free.
Q: Do you need to cook the quinoa first?
A: No, you use uncooked quinoa for this recipe. It cooks and crisps up in the oven with the chicken.
Q: Can you air fry these chicken tenders?
A: Yes, you can air fry them! Cook at 375°F (190°C) for 12-15 minutes, flipping halfway, until golden and cooked through.
Q: How do you prevent the quinoa from falling off?
A: Ensure you press the quinoa mixture firmly onto the chicken after dipping it in the egg. The olive oil also helps it adhere better.
Q: What side dishes pair well with this healthy chicken dinner recipe for two?
A: These tenders are delicious with a simple green salad, roasted vegetables, or steamed broccoli.
Q: Can you prepare these ahead of time?
A: You can coat the chicken tenders up to an hour in advance and keep them refrigerated before baking.