Chia-crusted chicken!

This is a really simple and quick (around 30 minutes) recipe and so perfect for weekday nights. Self magazine has healthy recipes and I try to save these recipes and make them but not as often as I would like to.  What made this recipe very appealing to me is its one ingredient – chia seeds.  I have been trying to get my kids chia seeds without much success.  They eat anything with chicken and so coating chicken breasts with almond meal and chia seeds and serving them over greens was something I had to try.  Kids liked it enough for me to keep this recipe but I will be making a couple changes that I noted below the recipe.  Chicken can be substituted with firm tofu slices to make this work for vegetarians.  Tofu can be seared on a pan.

Source: Self magazine

IMG_5015

Ingredients:

  • 6 small chicken-breast tenders (10 oz)
  • 2 tbsp almond meal (or almond flour or all purpose flour)
  • 1/2 tsp each salt & pepper
  • 2 eggs
  • 2 tsp Dijon mustard
  • 2 tbsp chia seeds
  • 4 tbsp shredded unsweetened coconut (or bread crumbs)
  • 4 tsp olive oil
  • 4 tsp lemon juice
  • 1 tsp honey
  • 1/4 tsp turmeric (very surprised by this ingredient but I guess turmeric is gaining popularity in healthy recipes for its health benefits)
  • 1/4 tsp garlic powder
  • 1 1/2 cups shredded kale
  • 1 1/2 cups shredded brussels sprouts
  • 1/2 cup sliced red onion

Method:

  1. Heat oven to 400°
  2. In one bowl toss almond meal with salt and pepper
  3. In another bowl mix 2 eggs with Dijon mustard
  4. In a third bowl combine chia seeds and coconut
  5. Coat chicken pieces with almond meal, then dip each tender in egg mixture and then in chia mixture
  6. Bake until chicken is cooked through, 10 – 15 minutes
  7. While the chicken is cooking, whisk olive oil, lemon juice, honey, turmeric powder, and garlic powder.  Add salt and pepper to taste
  8. Toss the dressing with kale, brussels sprouts and onions
  9. Serve with chicken

Notes:

  • Just coconut and chia seeds did not stick well.  Adding some bread crumbs may work better
  • Spray the tenders with oil before baking
  • Any salad will do
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