Honey Quinoa Chicken Nuggets

Chicken fingers are at the top of the most requested dinner list in some homes, so the healthier you can make them the better. Substituting super nutritious quinoa for the usual “white bread” coating and replacing frying with baking are two smart steps in the right direction. Honey is a popular dip for chicken fingers, so I’ve added it to the quinoa coating to naturally sweeten the pot - in a most virtuous way. When cooking just for children, I do not always add Dijon. But when cooking for adults, I find it adds another level of flavour that works well with the honey.
Serves: 4
Prep Time: 20 min
Cook Time: 20 min

Ingredients

6 skinless boneless chicken thighs
OR
3 skinless boneless breasts
2 eggs
1/2 tsp salt
2 tbsp liquid honey
1 tbsp Dijon (optional)
1 tsp poultry seasoning (optional)
1/2 cup all-purpose flour
2 cups cooked quinoa

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Heat oven to 400°F (200°C). Trim any fat from chicken. Cut into “two-bite” size pieces – thighs into 3 pieces and breasts into 6 pieces – keeping them as similar in size as possible. In a medium size bowl, whisk eggs with salt, honey, Dijon and poultry seasoning if using. Place flour and quinoa in separate bowls.

  2. Coat a piece of chicken with flour, then shaking off excess, place in egg mixture and turn to coat. Letting excess drip off, place in quinoa and gently press down. Turn and press again to lightly coat. Set on a parchment paper lined baking sheet. Repeat with remaining chicken.

  3. Bake in center of a 400°F (200°C) oven until golden and no pink remains in chicken, about 20 minutes.Nuggets should reach an internal temperature of 165°F (74°C).

Nutrition Info

Per serving Amount
Calories299
Protein40 g
Fat12 g
Saturated Fat3 g
Carbohydrate30 g
Fibre2 g
Sugar8 g
Cholesterol223 mg
Sodium438 mg
Per serving % Daily Value
Potassium15
Calcium4
Iron26
Vitamin A7
Vitamin C7
Vitamin B631
Vitamin B1237
Folate30
Zinc48