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Baked BBQ Quinoa-Crusted Chicken Tenders

Yields4 ServingsPrep Time20 minsCook Time20 minsTotal Time40 mins

Baked BBQ Quinoa-Crusted Chicken Tenders

 1 ¼ lbs chicken breast tenderloins
 1 ½ tbsp 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.

Nutrition Facts

0 servings

Serving size

3 tenders

Amount per serving
Calories318
% Daily Value *
Total Fat 8g11%

Saturated Fat 2g10%
Cholesterol 108mg36%
Sodium 562mg25%
Total Carbohydrate 25g10%

Dietary Fiber 2g8%
Total Sugars 8g
Protein 34g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.