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Baked BBQ Quinoa-Crusted Chicken Tenders

Baked BBQ Quinoa-Crusted Chicken Tenders

Prep time: 20
Cook Time: 20, plus standing time
Serves: 4

  • 1¼ pounds chicken breast tenderloins
  • 1½ tablespoons maple barbecue rub
  • 1 large egg
  • ½ cup reduced fat buttermilk
  • 1 cup cooked quinoa
  • ½ cup brown rice flour
  • ½ cup yogurt ranch dressing


  1. Preheat oven to 400°. Line rimmed baking pan with foil; spray with cooking spray. Sprinkle both sides of chicken tenders with rub; let stand 15 minutes.
  2. In wide, shallow dish, whisk egg and buttermilk; in separate wide, shallow dish, stir quinoa and flour.
  3. Dip tenders in egg mixture, then in quinoa mixture to coat, patting lightly so mixture adheres; place on prepared pan and spray with cooking spray.
  4. Bake tenders 20 minutes or until lightly browned and crisp and internal temperature reaches 165°, turning once; serve with dressing. Makes about 12 tenders.

Per serving (3 tenders, 2 tablespoons dressing): 318 Calories, 8g Fat (2g Saturated), 108mg Cholesterol, 562mg Sodium, 25g Carbohydrates, 2g Fiber, 5g Sugars, 3g Added Sugars, 34g Protein

Dietitian Tip: Make these ahead and freeze for an easy week night meal. Serve alongside frozen sweet potato fries and frozen broccoli, or place on top of salad greens and toss with the dressing.

Chef Tip: For a freezer-friendly dish, prepare recipe through step 3; freeze 2 hours or until frozen. Transfer chicken tenders to freezer-safe zip-top plastic bag; freeze up to 3 months. To bake chicken tenders, preheat oven to 400º, place on foil-lined baking pan and bake from frozen 30 minutes as directed in step 4.

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