‘Chicky’ Chicken Fingers with Honey Mustard Dipping Sauce

Here’s a great recipe for some guilt-less chicken fingers for all of you chicks watching your figures!


  • 4 boneless chicken breasts
  • 1/2 cup oat bran
  • 1/2 cup wheat germ
  • 2 Tbsp. ground flaxseeds
  • 1/4 cup ground macadamia nuts
  • 1 egg white, lightly whisked
  • 3/4 cup low sodium vegetable broth
  • Dash of cumin
  • 2 Tbsp. dried rosemary
  • Dash of Nu-Salt and pepper

Honey Mustard Dipping Sauce

  • 2 Tbsp. agave nectar
  • 2 Tbsp. grain mustard
  • 2 Tbsp. Greek plain yogurt
  • Dash of balsamic vinegar


  • Preheat oven to 400 degrees. Prep baking sheet by lining it with parchment paper.
  • Cut chicken breasts into desired sized nugget pieces. Set aside.
  • Combine all dry ingredients in a large Ziploc bag.  Seal the bag tightly and shake well until completely mixed.  This will be used as your coating mixture.
  • In a medium sized bowl, combine the low-sodium vegetable broth and egg white.  Dip each piece of chicken into the broth/egg white mixture, then dip into the coating mixture ensuring each piece is well coated.
  • Place coated chicken pieces on the baking sheet.  When the sheet is full, place into the oven and bake for 15 minutes or until golden brown.
  • While the chicken is cooking in the oven, combine the ingredients for the honey mustard in a small bowl and beat with an electric mixer for 1 minute on medium speed to ensure a ‘whipped’ dip.
  • Serve with homemade honey mustard dipping sauce.
  • Enjoy!

Tips for Including Flax Seed into your Day

Flax seeds contain fiber, lignans and essential fatty acids that can improve your health as well as prevent diseases such as certain cancers.  You can buy the flax seeds whole and grind in a coffee grinder everyday.  Read on for simple ways to add these nutritious seeds to your foods such as soups, baked good and salads.


Flax seed is full of Omega 3’s, fiber, and antioxidants.  You can easily purchase various mill and grind sizes of flax seed depending on what type of food you wish to incorporate it with, be it for baked goods, snacks, cereal, etc.  For instance, you may want a powder consistency for a beverage or a larger grind size for visual appeal to bring out the whole-grain ‘look’ on a salad, corn chips, crackers or in baked goods.

Here are a few of my tips for using flax seed in your favorite dishes:

  • Bake into your favorite scones, muffins, cookies, breads, and other baked goods
  • Mix with fresh fruit into your yogurt
  • Add to your home-made trail mix, trail bars or popcorn
  • Mix  into your favorite burger or meatless patty recipe
  • Add to your wraps, sandwiches and salads by combining with mayonnaise or mustard
  • Stir into your warm or cold breakfast cereal
  • Sprinkle into your pancake and waffle mix
  • Combine with breadcrumbs when coating the eggplant or chicken (in your Parmesan meals)

Surprisingly, flax seed can be used in place of eggs in pancakes, waffles, cookies, scones, and muffins.   You can simply substitute 1 tbsp. ground flax seed for 1 large egg in addition to 3 tbsp. of water in any recipe.  Please note that the texture of your baked goods will be slightly altered and will appear and taste more “gummy” than if you had used the egg.

Do you use flax seeds?  If so, share with us tips on how you incorporate them into your diet.