Crispy, crunchy chicken tenders coated in healthy, protein-rich quinoa and cooked to golden brown perfection. A healthy spin on a childhood favorite.
Today is a good day!
For one, I’m sharing a delicious, easy to make, bring you back to childhood dinner recipe.
AND…..
You have a chance to win an array of amazing, healthy condiments from my friend’s at Sir Kensington.
Yaas! It’s GIVEAWAY time!
First, let’s talk about the dinner recipe. One of my all time favorite meals when I was a kid was chicken tenders. I’m talking tender, crunchy, juicy chicken pieces dipped into your favorite sauce. It’s a childhood favorite for good reason! Sadly, I don’t typically eat it anymore because it’s a fried and greasy dish that’s not really considered healthy.
Well, I decided to change that! I created a recipe you can eat guilt free as an adult and and feel good serving to your own kids too.
It’s my quinoa crusted chicken tenders. The breading is made with quinoa, a healthy, protein and fiber-rich whole grain, and whole wheat panko crumbs and it’s pan-fried in healthy, nutrient rich avocado oil to golden brown perfection.
The quinoa gives it a crunchy exterior and pan frying it in the avocado oil prevents it from becoming greasy while still making it crispy and delicious. It tastes even better than the chicken tenders I had growing up!
Let’s get to cooking.
The key to making a good breaded chicken tender is setting up a breading station.
Fist, in a shallow, wide mouth bowl, combine all of the breading ingredients: cooked quinoa, whole wheat panko crumbs, and seasonings.
Make sure the quinoa is cooked, cooled, and patted dry so it properly adheres to the chicken.
I also used whole wheat panko crumbs – they can sometimes be tricky to find, so I recommend looking at Fresh Thyme, Whole Foods, or other health focused grocery stores. I prefer the whole wheat panko crumbs for 3 reasons: they have a nuttier, richer taste, contain more fiber and health benefits than regular panko crumbs, and give the cooked chicken a nice golden brown hue.
The chicken tenders are also packed full of flavor from the seasonings: garlic powder, onion powder, paprika, a little cayenne, a dash of allspice, and plenty of S&P. The spices help make the chicken tenders super tasty and better than the ones I grew up eating!
For the next part of the breading station, whisk an egg in a second shallow, wide mouth bowl.
Finally, have your chicken ready, which means patted dry and salt and peppered.
Dip a chicken tender into the egg wash, then the quinoa breading mixture till fully coasted. Repeat till all of the chicken is breaded.
You can bread the chicken beforehand and store the prepared chicken in the fridge until you are ready to cook it.
To cook, heat about 2-3 tablespoons of avocado (or peanut oil) on medium heat in a large skillet. You want to make sure their is a shallow pool of oil at the bottom of the pan so the chicken develops a nice golden brown crust.
I chose avocado oil because it is rich in good, healthy fats, plus has a high smoking point, so is good for pan frying.
Cook the chicken for 3-4 minutes a side, so the outside is golden brown and the inside is cooked through.
Chicken is done. Easy peasy!
Now, no good chicken tender recipe is complete without some GREAT dipping sauces. Amiright??!
First, I want to introduce you to Sir Kensington’s condiments. They are truly my favorite and what I always have in my fridge.
When I started eating “clean” and trying to eat wholesome, natural foods, I also started paying attention to the ingredients in my condiments. I was shocked to find most of the store-bought condiments I used were chalked full of mystery ingredients and sugar.
If you follow my blog, you know I’ma strong proponent of making food from scratch so I can control the ingredient list. But let’s be real….I don’t have time to make my own mustard and ketchup! There are some things you just want to buy.
Luckily, I discovered Sir Kensington’s. They make their products with fresh, wholesome ingredients, contain no GMO, and have less sugar and salt than typical condiments. Best yet, their products taste amazing. They are now my go-to condiments.
Their ketchup is a delicious and classic accompaniment to the chicken tenders.
I also created a honey mustard dipping sauce with some of their other condiments. You simply combine their dijon mustard, honey, and their mayo to create a tangy, sweet and spicy sauce. Now I know mayo may seem like a strange ingredient for a honey mustard sauce. But trust me on this. It’s makes the sauce creamy and luscious!
I’m excited to give one lucky reader a chance to get a sampler of their best condiments for FREE!~
You just need to go check out my latest Instagram post for the details on how to enter!
And trust me, you are going to want this delicious ketchup and honey mustard for dipping sauces to take the chicken tenders to the next level.
Good luck!
Quinoa Crusted Chicken Tenders and Dipping Sauces
Crispy, crunchy chicken tenders coated in healthy, protein-rich quinoa and cooked to golden brown perfection. A healthy spin on a childhood favorite.
Ingredients
Chicken Tenders
- ¾ cup cooked quinoa cooled and patted dry*
- ½ cup whole wheat panko crumbs
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ¼ teaspoon cayenne or Hungarian paprika
- 1/4 teaspoon pepper
- Pinch allspice optional
- 1 egg
- 1 pound chicken tenders
- 2-3 tablespoons peanut or avocado oil
Honey mustard sauce
- 2 tablespoons honey
- 2 1/2 tablespoons dijon I used Sir Kensington's
- 1 1/2 teaspoons mayo I used Sir Kensington's
- Dash salt
Additional condiments
- Sir Kensington’s ketchup
Instructions
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Combine all of the honey mustard ingredients. Set aside.
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Mix together the quinoa through allspice in a wide bowl. Beat the egg in a separate wide bowl.
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Pat the chicken tenders dry. Salt and pepper the chicken tenders.
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Dip a tender into the beaten egg then dip into breading mixture and make sure tender is completed coated. Repeat process until all the chicken is breaded.
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Heat oil over medium heat in large skillet (bottom of pan should be coated with the oil). Cook chicken for about 3-4 minutes a side, making sure the outside is golden brown and the inside is cooked through.
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Serve chicken tenders with honey mustard and ketchup. Enjoy!
Recipe Notes
*I recommend cooking the quinoa the day before or a few hours before. Must make sure the quinoa is cooled and completely dry for it to adhere properly.
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