Healthy Eats – Quinoa-crusted Chicken

Quinoa-crusted Chicken

Quinoa-crusted chicken

Ingredients

2 boneless skinless chicken breasts, cut in half

3 Tbsp Soy flour

2 eggs

1/2 cup quinoa, cooked according to package directions

2 tsp Italian seasoning

1/3 cup freshly grated Parmesan cheese

1 cup of marinara

Fresh basil, chiffonade

Directions

Preheat the oven to 400° F.

Place soy flour in a small dish, beaten eggs in another dish, and cooked quinoa and Italian seasoning in another dish. Dip each piece of chicken in the soy flour, then into the eggs, and then press the quinoa mixture onto the chicken, covering it thoroughly and a bit thick.

Place into a baking dish and bake for 30 minutes, or until the chicken juices run clear.

Divide the Parmesan into 4 and sprinkle over each breast, and then top each breast with 1/4 cup of marinara sauce. Bake for 5 more minutes or until the cheese is melted.


Nutritional Facts

Servings 4 (1 half breast)
Calories 246
Total Fat 9g
Sodium 524g
Carbohydrates 17g
Dietary Fiber 3g
Sugars 4g
Protein 23g

Source: http://www.diabeticconnect.com

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