Lunch: Baked Chicken Fingers

Unprocessed bran and wheat germ are rich in fiber and vitamins; flax seed has heart-healthy omega-3s. Find them at health-food stores or in the cereal aisle of many supermarkets.

This recipe includes superfoods such as:

Wheat Germ

Health benefits of Baked Chicken Fingers

Wheatgerm is a natural source of Inositol, which is often prescribed in the form of supplements for women with PCOS due to its ability to effectively reduce insulin resistance and improve insulin sensitivity.

Ingredients

1/2 c. wheat germ
1/2 c. unprocessed bran
1/4 c. plain dried breadcrumbs
2 tbsp. ground flax seed
2 tbsp. grated Parmesan
1/2 tsp. onion powder
1/2 tsp. garlic powder
Coarse salt and ground pepper
1 tbsp. olive oil
2 large eggs
1 1/2 lb. chicken tenders
Barbecue sauce (optional)

Instructions

Preheat oven to 450 degrees. In a food processor, combine wheat germ, bran, breadcrumbs, flax seed, Parmesan, onion and garlic powders, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper; pulse to combine. Add oil; pulse to combine. Transfer crumb mixture to a large bowl.
Set a wire rack on a rimmed baking sheet. In a shallow bowl, lightly beat eggs. Dip chicken in eggs (allowing excess to drip off), then dredge in crumb mixture, patting to adhere. Place on rack, and transfer to oven.
Bake until chicken is opaque throughout, 12 to 14 minutes. Serve with barbecue sauce, if desired.

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