Amaranth-Crusted Chicken Fingers

Robin Miller

Hi, I'm Robin Miller. I have been a recipe developer, nutrition expert and television personality for over 20 years, and I am the author of ten cookbooks, including Robin Takes 5 and the New York Times bestseller, Quick Fix Meals. My popular show, “Quick Fix Meals with Robin Miller”, aired on Food Network for 5 years and my blog, Robin’s Healthy Take, is on Food Network’s website. I blog regularly on create YouTube videos whenever I can!    

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Amaranth-Crusted Chicken Fingers


I love popped amaranth, so I decided to find another use for it (beyond my nourishing breakfast and mid-afternoon snack). Why? Because the wholesome grain is crammed with nutrients! Check it out:

  • Calcium: Amaranth has more than 3 times more calcium than the average cereal grain.
  • Iron, magnesium, phosphorus, and potassium: All important minerals that we often fall short on.
  • Vitamin C: Amaranth is the only “grain” known to contain vitamin C.
  • Protein: Amaranth is a complete protein, which means it contains all the amino acids necessary to make it “complete”. One cup contains 26 grams (that’s the equivalent of 100 almonds, 2 cups of yogurt or 4 hard-boiled eggs).
  • Fiber: 1 cup of amaranth has 13 grams (that’s the same as 5 apples, 2 cups of carrots, or 260 grapes).
Amaranth-Crusted Chicken Fingers

 

So…, now you can see why I decided to use amaranth in one of my weeknight staples: oven-baked chicken fingers. It’s my boys’ favorite and, after swapping amaranth for panko bread crumbs, they were sold! I know you’ll love these nutty and crunchy chicken fingers too. The coating is gluten-free (thanks to the amaranth and brown rice flour) and it’s kicked up with the bold flavors of onion, garlic and oregano. The fingers are protein-packed thanks to the combo of chicken and amaranth, and they’re oven-baked, so they’re much healthier than their deep-fried chicken finger cousins. Now it’s your turn to enjoy this super simple, nutrient-rich recipe!

Tip: To make clean up a breeze, instead of using shallow dishes, put the brown rice flour mixture in one zip-top bag and the amaranth in a separate zip-top bag. The only dish you need is for the egg!

Ingredients:

Cooking spray
1/4 cup brown rice flour
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon kosher salt, plus more for seasoning the top
1/4 teaspoon ground black pepper
1 pound boneless skinless chicken breasts, cut into thin strips
1 large egg, lightly beaten
1/2 cup popped amaranth
1/2 teaspoon dried oregano

 

Directions:

Preheat the oven to 400 degrees. Coat a large baking sheet with cooking spray.

In a shallow dish, combine the brown rice flour, onion powder, garlic powder, salt, and pepper. Mix well. Add the chicken to the flour mixture and turn to coat all sides.

Place the egg in a separate shallow dish. Shake the excess flour mixture from the chicken strips and add to the egg. Turn to coat all sides.

Place the amaranth in a third shallow dish. Add the egg-coated chicken to the amaranth and turn to coat all sides.

Transfer the chicken to the prepared baking sheet and spray with cooking spray. Season the top with salt and oregano.

Bake for 15 to 20 minutes, until the chicken is golden brown and cooked through.

 

Serves 4

Amaranth RecipeRobin Miller