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in 30 Minute Meals, Mains, Meal Prep Lunches · June 7, 2021

Hemp Heart Crusted Chicken Strips

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This is the perfect summer meal that is ready in 30 minutes or less! This meal has been a favourite in my family for some time now & I wanted to share it with you!

By replacing some of the breadcrumbs with hemp hearts in this recipe, you can easily add some protein, healthy fats, and fibre to the meal without compromising on flavour.

  • hemp heart crusted chicken strips
  • chicken strips hemp heart crusted and breadcrumbs

What to pair Hemp Heart Crusted Chicken Strips with

  • I love pairing these chicken strips with some grilled veggies and crispy potatoes for a delicious summer meal.
  • Spicy mayo or a garlic aioli is the perfect dip, or keep it simple with some ketchup.
  • Repurposed for tomorrow’s lunch on top of a salad with your favourite vinaigrette!

Browse my other main dishes on my blog for some meal planning inspo!

  • 30 Minute Dinners
  • All Main Dishes

Be sure to leave a review and star rating if you try it out. Enjoy!

chicken strips hemp heart crusted and breadcrumbs

Hemp Heart Crusted Chicken Strips

The perfect summer meal ready in about 30 minutes! By replacing some of the breadcrumbs with hemp hearts in this recipe, you can easily add some protein, healthy fats, and fibre to the meal without compromising on flavour.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 25 mins
Course Main Course
Servings 5

Ingredients
  

  • 1 cup italian breadcrumbs whole wheat if preferred
  • 1/3 cup hemp hearts
  • 2 eggs beaten
  • 1/4 cup sriracha hot sauce Or any hot sauce of choice!
  • 4 boneless, skinless chicken breasts, cut into 1/4 inch strips

Instructions
 

  • Start by preheating the oven to 375F. Line 2 baking sheets with parchment paper. In a large shallow dish, mix the breadcrumbs and hemp hearts. In another dish, beat the egg and mix in the sriracha.
  • With a paper towel, pat dry any excess moisture on the surface of the chicken. Slice the chicken breasts into 1/4 inch thick strips along the long edge.
  • Using one hand, dunk the chicken into the egg/hot sauce mixture. Allow any excess liquid to drain off then place in the breadcrumb/hemp heart mixture. Using your other hand, coat the chicken in the breadcrumbs.
  • Place the breaded chicken strip on the parchment lined baking sheet and repeat until all the chicken strips are breaded. Divide between the 2 baking sheets evenly- we don't want to overcrowd them on the pan or they won't get as crispy.
  • Place in the preheated oven for 15 minutes. Remove and flip, then return to the oven for another 10 minutes or until an internal temp of 165F is reached.
  • Enjoy with some roasted veggies, potatoes or a salad!
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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
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Andrea | Healthy + Easy Recipes
New! Mini Eggplant Pizzas by @thedietitianfeed A New! Mini Eggplant Pizzas by @thedietitianfeed

A simple & delicious snack idea or addition to a meal! These mini eggplant pizzas are a great way to eat more vegetables, and I love including a few flatbread rounds to make it more substantial for a full meal.

Like & save this post for later & follow me @thedietitianfeed for more delicious, healthy meal ideas!

Makes 2 servings, easily customizable to make more or less servings. Just adjust the amount of eggplant slices you use.

Ingredients: 
* ½ of an eggplant, sliced into ¼ inch thick rounds 
* Pinch salt
* Olive oil 
* 4 mini flatbread rounds
* Marinara sauce or tomato sauce of choice- I just used leftover pasta sauce
* Shredded Mozzarella cheese
* Grated Parmesan cheese
* Pinch of Italian seasoning  or dried basil and oregano
* Fresh basil or parsley if desired

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper. Slice the eggplant and sprinkle with salt on both sides, allow to sit for about 10 minutes while the oven preheats,  this will sweat out some of the water in the eggplant. 
2. Wipe off the excess water from the eggplant with a paper towel and brush with olive oil on both sides. Place on the baking sheet and bake for 15 minutes. 
3. Remove from the oven and place your flatbread rounds on the baking sheet as well. Top each slice of eggplant and flatbread with about 1 tbsp of sauce, then the cheeses and a sprinkle of Italian seasoning. 
4. Bake for 5-7 minutes or until the cheese is melted and browned around the edges. Top with fresh parsley if desired and Enjoy!
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#snackbox #minipizza #snackidea #healthysnacks #kidapprovedsnacks #snacksforkids #healthysnackideas #eggplantrecipes #eggplantrecipe
Episode 2: Dinner in a Pinch Tortellini Soup by @t Episode 2: Dinner in a Pinch
Tortellini Soup by @thedietitianfeed

This recipe comes together super quick, is packed with veggies & is a delicious addition to your dinner rotation. 

Like & save this post for later and follow me @thedietitianfeed for more of Dinners in a Pinch & other delicious, nourishing recipes 💞

Ingredients: 
* 2 tbsp olive oil 
* 1 small yellow onion, diced 
* 3 large cloves garlic, minced
* 1 large carrot, diced
* 1 bulb fennel, diced 
* 1 small zucchini, chopped
* 1 can diced tomatoes (28 oz)
* 5 cups low sodium vegetable broth
* Pinch Red pepper flakes
* ½ tsp dried thyme
* ½ tsp dried basil 
* ¼ tsp salt plus more to taste
* Pinch black pepper
* 12 oz (350 g) Cheese tortellini 
* 3 cups spinach, roughly chopped 
* ¼ cup chopped fresh basil* Optional  
* Juice of ½ a lemon
* Grated parmesan for garnish

Method: 
1. Preheat a large pot over medium-low heat. Once hot, add the olive oil, onion and garlic. Saute for 30 seconds before adding the carrot, fennel and zucchini. 
2. Add a pinch of salt and pepper and saute for about 5 minutes until slightly softened, then add in the can of tomatoes, broth, red pepper flakes, thyme and basil. Bring to a boil and cook for 15-20 minutes until the vegetables are fork tender. 
3. Add in the tortellini and cook for 5 minutes until al dente or according to package directions. Remove from heat and stir in the spinach, basil and lemon juice. 
4. Allow to cool slightly before serving, add parmesan cheese as garnish if desired. Enjoy!
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#healthydinnerideas #healthymeal #healthydinner #healthyrecipes #healthylifestyle #tortellini #tortellinisoup #souprecipe #soupseason #dinnerideas #easydinner #easydinners #easydinnerideas #dietitian #healthymealsprep
New nourishing dessert idea! Half Baked Pear Crisp New nourishing dessert idea! Half Baked Pear Crisp by @thedietitianfeed

This half baked pear crisp is a delicious and healthy dessert idea that also happens to be gluten free so more of you can enjoy it🍐 It uses whole foods & helps you to get in more fruit in a delicious way!

Like & save this post to make later & follow me @thedietitianfeed for more easy & nourishing recipes

Ingredients: 
- 1 pear, cut in half
- 1/2 tbsp maple syrup
- Pinch cinnamon
Crisp Topping: 
- 1/4 cup rolled oats
- 1 ½ tbsp oat flour
- ¼ tsp cinnamon
- Pinch nutmeg
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp chopped almonds 
- Pinch salt

Vanilla ice cream for topping

Directions:
1. Preheat the oven to 375 degrees F. 
2. Slice the pear in half and scoop out the seeds using a spoon.
3. Drizzle the maple syrup over the cut side of both halves of the pear and spread it across the pear before sprinkling with cinnamon. 
4. Place the pear halves cut side up in a small baking dish. You can slice a small piece off the bottoms of each pear to get them to sit flat if you’d like. 
5. Mix together all the ingredients for the crisp topping, then spoon onto each pear halve. 
6. Bake for 35-40 minutes or until the pear is fork tender and the crisp is golden brown. 
7. Serve with a scoop of vanilla ice cream if desired and enjoy!
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#healthydesserts #healthydessert #healthydessertrecipes #pearcrisp #bakedpears #crumblerecipe #healthyfood #healthyrecipeshare #healthyrecipesideas #healthylifestyle #wholefoods #dietitian #nutritionisteats
Dinner in a Pinch Episode 1: Feta Chicken Sheet Pa Dinner in a Pinch Episode 1: Feta Chicken Sheet Pan meal by @thedietitianfeed where I’m sharing easy & delicious dinner ideas so you can make dinner in a pinch 👌🏻💫

Make sure you like & save this post to make later & follow @thedietitianfeed for more episode 2 💫

Veggies and Feta
*  1 pint cherry tomatoes
*  2 red bell peppers, sliced
*  2 cups halved baby potatoes
*  1 tbsp olive oil + more for drizzling and cooking
*  ½ tsp each of dried thyme, dried parsley
*  Pinch of salt & red pepper flakes
*  2 large cloves garlic, minced
*  200 g block of feta cheese (the one packed in brine)
Chicken
*  1 lb boneless, skinless chicken breasts (about 2 large chicken breasts), pounded until about ½ an inch thick
*  2 tsp garlic powder
*  1 tsp each of dried parsley, paprika
*  ½ tsp dried thyme, red pepper flakes
*  ¼ tsp salt
*  Pinch of black pepper
Method:
1.  Preheat the oven to 400F and line a baking sheet with parchment paper.
2. Add the chopped tomatoes, bell peppers and potatoes to a large mixing bowl. Add 1 tbsp of olive oil, thyme, parsley, salt, red pepper flakes and the garlic. Mix well and spread out onto the baking sheet.
3. In the middle of the baking sheet move some of the vegetables out of the way and place the block feta cheese. Drizzle the feta with some olive oil. Bake for 20 mins.
4. While the vegetables and feta bake, prepare the chicken. Mix the spices together and rub on either side of the chicken pieces.
5. Heat a large frying pan over medium heat. Once hot, add a drizzle of olive oil to coat the pan and place both pieces of chicken. Sear for 3-4 mins per side until golden brown. Set aside.
6. Once the vegetables have cooked for 20 mins, add the seared chicken to the same baking sheet and bake again for an additional 20 mins or until the chicken is cooked through (internal temp of 165F). The feta will brown around the edges slightly.
7. Break down the block of feta with a fork, mix with the vegetables if desired and enjoy!
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