Quinoa-crusted chicken croquettes
Quinoa-crusted chicken croquettes

Preparation time 15 minutes

Total time: 30 minutes

Ingredients

  1. 250 mL (1 cup) cooked quinoa
  2. 60 mL (¼ cup) grated Parmesan
  3. 30 mL (2 tbsp.) finely chopped parsley, divided
  4. 2 mL (½ tsp.) garlic seasoning blend
  5. 1 mL (¼ tsp.) each of salt and pepper
  6. 500 g (1 lb.) chicken breasts, sliced into 12 fillets
  7. 30 mL (2 tbsp.) cornstarch
  8. 60 mL (¼ cup) Compliments Balance 100% Pure Liquid Egg Whites, lightly beaten
  9. 20 mL (4 tsp.) olive oil
  10. 125 mL (½ cup) non-fat plain Greek yogourt
  11. 2 mL (½ tsp.) garlic powder

Directions

  1. Preheat the oven to 230°C (450°F). Line a baking sheet with parchment paper. Set aside.
  2. Mix quinoa, Parmesan, 15 mL (1 tbsp.) parsley, garlic seasoning blend, salt, and pepper together in a small bowl. Set aside.
  3. Coat chicken fillets 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 minutes, until chicken is cooked through.
  4. Meanwhile, prepare the dip: mix yogurt, garlic powder, and remaining parsely together in a small bowl. Serve chicken fillets with the dip.

Chef’s secret

No deep frying required! Chicken croquettes get a crunchy low-fat crust made with quinoa and egg whites. And by replacing the mayonnaise in the dip with non-fat yogurt, you get a delicious dipping sauce that's low in fat.

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