Project Description

Quinoa Chicken Fingers with Pomegranate Pumpkin Seed Dipping Sauce

Looking for a grown up spin on chicken fingers? Luscious tart sweet pomegranate dress up them, and provide an antioxidant boost, in a flavor dip make with toasted pumpkin seeds.

Serves 4

Ingredients

1 cup pomegranate arils

½ cup quinoa
1 cup whole wheat breadcrumbs
1 teaspoon dried herbs, such as oregano, thyme, or rosemary
1 egg
1 pound skinless, boneless chicken breast, cut into 1-inch thick fingers
1 small zucchini
4 tablespoons olive oil, divided
2 tablespoons apple cider or white vinegar
2 tablespoons pumpkin seeds, toasted
2 tablespoons grated Parmesan cheese
½ teaspoon salt, divided

Instructions

  1. Rinse the quinoa under cold running water. Place in a small saucepan along with 1 cup water, bring to a boil over high heat. Cook 15 to 20 minutes, until the quinoa is tender and the center of the grains are translucent. Spread out on a plate to cool 5 minutes. Sprinkle the breadcrumbs and herbs over the quinoa, and mix with your fingertips, squeezing the quinoa so it sticks to the breadcrumbs.
  2. Place the egg in a shallow bowl and whisk. Dip the chicken in the egg and then in the breadcrumb mixture, pressing to coat. Refrigerate while you prepare the dip.
  3. Place the zucchini in the blender, along with half the olive oil, vinegar, pumpkin seeds, Parmesan, half the pomegranate arils, and half the salt. Blend until smooth then garnish with the remaining pomegranate arils.
  4. Warm the remaining olive oil in a large skillet over medium heat and add the breaded chicken fingers. Cook 7 to 8 minutes, turning only once halfway through the cooking time. To test for doneness, cut open one of the fingers, it should be cooked through and no longer be pink or translucent inside. Transfer cooked chicken fingers to a plate covered with a paper towel and sprinkle with remaining salt. Serve immediately with dip.(Serving ¼ pound chicken fingers 1/4 cup dip): 451 calories, 31 g protein, 34 g carbohydrates, 6 g sugars, 21 g fat (3 g saturated), 74 mg cholesterol, 3 g fiber, 544 mg sodium