This week I decided to turn a classic healthy, made some quinoa crusted chicken Parmesan! Since the chicken is crusted in carbs I also thought it would be a good idea to double up on the vegetables with a side of steamed broccoli & Brussels sprouts.
Confession. I still haven’t tasted the dish yet cause I only prepared exactly what I needed, but there is no way this isn’t amazing. It looks amazing and smells amazing!
The chicken breasts I had were quite large so I cut them into 3-4oz pieces before I “battered” them with quinoa. As important as it is to eat good food it’s equally as important to portion your food correctly. Portioning them off before you cook them is a good way to control how much food you end up packing in your lunch or put on your plate at dinnertime.
This recipe is quite large. I was able to make 10 portions, and I had a bit extra quinoa left over.
1-cup quinoa, cooked
¼ tsp. parsley
¼ tsp. basil
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. oregano
¼ tsp. thyme
¼ tsp. red pepper flakes
¼ tsp. black pepper
5 large chicken breasts (10 small)
¾ cup flour
2 eggs beaten
¼ cup parmesan cheese
1 ½ cups mushroom meat sauce (or any tomato sauce)
½ cup shredded cheese
Cook quinoa as directed on package. * Mix all spices together in a small mixing bowl. Once quinoa is slightly cooled add the spices and mix.
Preheat oven to 400 degrees.
Set out lightly greased baking sheet. Add eggs, flour, and a bit of the quinoa mixture into 3 small mixing bowls. (One in each bowl. Don’t add all the quinoa in at once cause you wouldn’t want to keep left over if it’s touched the egg.) Working in batches dip all the chicken breasts in the flour, egg and then quinoa mixture. I kept a clean plate next to me, dipped my chicken breasts into the flour washed my hands and then continued onto the egg step, once covered with quinoa place on baking sheet. Don’t be surprised if you have leftover ingredients in this step. Bake for 25-30 minutes.
Remove from oven, top with Parmesan cheese, mushroom meat sauce and sprinkle with cheese. Bake for 5 more minutes. Serve immediately or let cool & refrigerate for lunches!
*General rule I use when cooking quinoa is 1 part quinoa to two parts water.