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Quinoa-Crusted Chicken Fingers
Makes 4


  1. Preheat oven to 450˚F (230˚C). Line baking sheet with parchment paper. Set aside.
  2. Mix quinoa, Parmesan cheese, 1 tbsp (15 mL) parsley, garlic seasoning blend, salt and pepper. Set aside.
  3. Coat chicken tenders with cornstarch. Dip in egg whites, then in quinoa mixture. Arrange in single layer on prepared baking sheet. Drizzle with olive oil. Bake 12 to 15 min, until chicken is cooked through.
  4. Meanwhile, make dipping sauce by mixing yogourt, garlic powder and remaining parsley. Serve with chicken fingers.


No deep frying needed! Chicken tenders get a crunchy low-fat crust made with Compliments Organic Quinoa and Compliments Balance 100% Pure Liquid Egg Whites. Swap a fat-free yogourt-for-mayo sauce on the side and you’ve got a skinny dip!

  • 1 cup (250 mL) cooked Compliments Organic Quinoa 
  • ¼ cup (60 mL) grated Parmesan cheese
  • 2 tbsp (30 mL) finely chopped fresh parsley, divided 
  • ½ tsp (2 mL) garlic seasoning blend
  • ¼ tsp (1 mL) each salt and pepper
  • 1 lb (500 g) 12 chicken tenders
  • 2 tbsp (30 mL) cornstarch 
  • ¼ cup (60 mL) Compliments Balance 100% Pure Liquid Egg Whites, lightly beaten
  • 4 tsp (20 mL) olive oil 
  • ½ cup (125 mL) plain fat-free Greek yogourt 
  • ½ tsp (2 mL) garlic powder