Quinoa Crusted Chicken

By Nikki Sheriff

Quinoa is one of the super-grains of the world. It is incredibly protein-rich, iron-rich, and magnesium-rich and contains twice the fiber as many other grains. Combine this with the lean meat of chicken and you have a healthy, tasty meal.

Quinoa Crusted Chicken
Ingredients
  • 2 boneless skinless chicken breasts, cut in half

  • 3 TBSP soy flour

  • 2 eggs

  • 1/2 cup quinoa, cooked according to package directions

  • 2 tsp Italian seasoning

  • 1/3 cup freshly grated Parmesan cheese

  • 1 cup of marinara

  • Fresh basil, chiffonade

Directions
  1. Preheat the oven to 400 degrees F.

  2. Place soy flour in a small dish, beaten eggs in another dish, and cooked quinoa and Italian seasoning in another dish. Dip each piece of chicken in the soy flour, then into the eggs, and then press the quinoa mixture onto the chicken, covering it thoroughly and a bit thick.

  3. Place into a baking dish and bake for 30 minutes, or until the chicken juices run clear.

  4. Divide the Parmesan into 4 and sprinkle over each breast, and then top each breast with 1/4 cup of marinara sauce. Bake for 5 more minutes or until the cheese is melted.


Nutritional Facts

Servings
4
1 half breast
Calories 246
Total Fat 9g
Sodium 524g
Carbohydrates 17g
Dietary Fiber 3g
Sugars 4g
Protein 23g

main dish chicken dinner quinoa

3 replies

ohneclue
ohneclue 2015-04-21 19:18:08 -0500 Report

This is about 3 stars because it is a little lower in carbs than some of the others. But in terms of cooked quinoa being higher in fiber than other breads/grains/cereals, only 10% of its calories is fiber and the entire breads/cereals/grains whole wheat and non whole wheat group is a paltry 4-11% of calories is fiber. So it's not significantly higher in fiber at all when compared to the calories in the 1/2 cup cooked in this recipe or any other recipe.