Fried Quinoa Chicken Recipe with Mustard Sauce
This quinoa fried chicken recipe is the perfect midweek meal for the whole family. Chicken breasts are coated in quinoa instead of breadcrumbs for an extra boost of nutrition and flavor and then cooked to perfection. Top it off with a homemade mustard sauce, and you have a delicious meal ready to go.
Servings: 4 serves
Calories: 434kcal
Ingredients
- 4 chicken breasts cut in halves
- 1 medium size yellow onion mashed
- ¼ cup uncooked red quinoa you can use white or black quinoa
- 3 tablespoons unsalted butter
Mustard Sauce
- 1 tablespoon mustard
- 1 tablespoon honey
- ½ tablespoon soy sauce or tamari
- 1 tablespoon apple vinegar
- 1 tablespoon olive oil
- juice of half a lemon
Instructions
- Wash the quinoa well under cold running water.
- Add to the saucepan and pour in 400ml water and a pinch of salt. Bring to a boil, then reduce to low heat. Cook for 10-15 min or until the quinoa is fully cooked and the water was absorbed.
- Set aside to cool.
Chicken Breasts
- Using a blender or food processor, puree the onion.
- Season the chicken breasts with salt, add the mixed pepper, and pour over the onion puree. Stir well until the ingredients are combined.
- Heat a pan over high heat. Pour in 2 tablespoons of olive oil and 3 tablespoons of unsalted butter. Set the other butter aside.
- Pour the cooked quinoa into a plate. Roll each chicken breast in the quinoa.
- Place the chicken breast in the pan and fry on medium-high heat on both sides until cooked through. This time this takes will vary depending on how thin the chicken has been cut, but should take a few minutes on each side. They should reach an internal temperature of 165F (75C).
Mustard Sauce
- Add all of the ingredients to a small saucepan over low-medium heat. Use a whisk to stir until everything is well combined and has heated through.
- Serve the cooked chicken breast with a drizzle of the mustard sauce and any sides of your choosing.
Notes
Leftovers
Store leftovers in an airtight container in the fridge for up to 3 days.
Quinoa
I use red quinoa for the color, but any other color of quinoa would work just as well.
Chicken
Try and use similar-sized chicken breasts so that they cook evenly at the same time. The chicken is cooked through when it has an internal temperature of 165F (75C).
Serving
I love chicken and mashed potatoes, so I usually serve my fried quinoa chicken with a big bowl of mashed potatoes, or this whipped feta and cauliflower mash.
It is also great served with:
- a simple side salad
- lemon and garlic air fryer broccoli, or
- some roasted veggies.
Nutrition
Calories: 434kcal | Carbohydrates: 14g | Protein: 31g | Fat: 19g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.4g | Cholesterol: 167mg | Sodium: 432mg | Potassium: 955mg | Fiber: 1g | Sugar: 6g | Vitamin A: 335IU | Vitamin C: 5mg | Calcium: 29mg | Iron: 2mg