ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Quinoa-Crusted Chicken Nuggets

Photo: Jennifer Causey; Styling: Heather Chadduck Hillegas 

Active time 20 mins
Total time 35 mins
Yield

Serves 4 (serving size: 5 nuggets and about 2 tbsp. sauce)

These crispy nuggets are worth nibbling—and a great way to use leftover quinoa. Kick the sauce up a notch with a dash of Sriracha, if you like. Garlic powder is great here, as it evenly distributes garlic flavor without having to worry about any mincing or the garlic burning in the oven. It's also important to chill the quinoa, so it adheres to the chicken. Rice flour keeps these nuggets gluten-free, but you can use whole-wheat or all-purpose instead.  

Ingredients

  • 2 (6-oz.) skinless, boneless chicken breast halves, cut into 1-in. pieces
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 1.1 ounces white rice flour (about 1/4 cup)
  • 2 tablespoons finely grated Parmesan cheese
  • 3/4 teaspoon garlic powder, divided
  • 2 tablespoons low-fat buttermilk
  • 1 large egg
  • 1 1/2 cups cooked quinoa, chilled
  • 3 tablespoons canola mayonnaise
  • 3 tablespoons plain 2% reduced-fat Greek yogurt
  • 2 teaspoons honey
  • 2 teaspoons yellow mustard
  • 1/2 teaspoon Dijon mustard

Nutrition Information

  • calories 303
  • fat 9.1 g
  • satfat 1.7 g
  • monofat 3.3 g
  • polyfat 1.7 g
  • protein 26 g
  • carbohydrate 27 g
  • fiber 2 g
  • cholesterol 105 mg
  • iron 2 mg
  • sodium 431 mg
  • calcium 82 mg
  • sugars 4 g
  • Est. Added Sugars 3 g

How to Make It

  1. Preheat oven to 425°F.

  2. Sprinkle chicken with salt and pepper. Coat a parchment paper-lined baking sheet with cooking spray.

  3. Combine flour, cheese, and 1/2 teaspoon garlic powder in a shallow dish. Combine buttermilk and egg in another dish. Place quinoa in a third dish. Dredge chicken in flour mixture. Dip in egg mixture; dredge in quinoa.

  4. Arrange chicken in a single layer on prepared pan. Coat chicken with cooking spray. Bake at 425°F for 15 minutes or until done, turning once.

  5. Combine mayonnaise, yogurt, honey, mustards, and remaining 1/4 teaspoon garlic powder. Serve with nuggets.