Seed Crusted Chicken Breasts on

Seed-Crusted Baked Chicken & News You Can Use

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Seed-Crusted Baked Chicken is the answer to your dinner dilemma. A duo of smooth and whole grain Dijon mustard bumps up the flavor and seeds pack a punch with nutrition. Why crust with only panko when you can make things more interesting with grains and seeds? Seeds are little go-go juice packs of energy for the plant and can make a great addition to your healthy eating plan.

This recipe is big on flavor without much effort. Seed-Crusted Baked Chicken is great for a weeknight supper or a Saturday night dinner party.

Instead of a simple white flour panko crust, we bump up the nutritional value with hemp seed and flax. Cooking the chicken on a rack above the baking sheet makes for a crispy crust without the added oil for frying.

We’ve also got News You Can Use in this issue:

  • 3 Easy Exercises for “Text Neck”
  • Lotion up with life-saving sunscreen.
  • Tips on creating good habits.

Read on for more info and how you can help you be the person you want to be.

Photo by <a href="">Taras Chernus</a> on <a href="">Unsplash</a>

Best Life Living Tip

This issue’s best life-living tip is to sit up straight, just like Meme, Memaw, Big Mama, or Granny told us when we were kids. Stop slouching!

“Text Neck” or “Tech Neck” is the nickname for common problems caused by spending so much time looking down at our phones, tablets, and computers.  Prolonged time with the head hanging forward and a rounded upper back, can cause neck pain and spinal degeneration.

Are you going to fix this all at once or immediately? Nope. But the 1st step is being aware. Check out this helpful article on Text Neck from SELF magazine and “how to reset your posture.”

Self-Care Technique

Who remembers tanning with aluminum foil reflectors and Hawaiian Tropics? What about a tanning bed?

Millennials and Gen X have a terrible habit of avoiding sunscreen which increases the risk of nonmelanoma skin cancer. Wake up, people, it’s time to do something about it before you have to have part of your face removed!

We all know about sunscreen. Face it, no pun intended, you do it regularly or you don’t. If you are over 40 it’s damn time to make it a habit.

Changing habits doesn’t have to be hard. Make it a game or habit stack a la James Clear. Find something you like and give it a go. I’m in love with Gloves in a Bottle and I keep a bottle of Neutrogena spray in the back of my car. You can do it!

Cynthia Graubart of Culinary Media Training and Productions on

Ideas and Inspiration from Experts

Keeping it close to home for this edition’s inspiration with my dear sweet, smart friend Cynthia Graubart. Y’all have seen her here before with strawberries and know we are co-founders of Culinary Media Training and Productions

So excited that she’s being inducted into the University of Georgia Grady School of Journalism as a Grady Fellow.

This gets a “Love it When Good Things Happen to Good People!

Seed Crusted Chicken Breasts on

Point it Out

This recipe for Seed-Crusted Baked Chicken is 4 points per serving. It’s a great recipe for leftovers, too. Simply slice the breasts and add the strips to a salad, sandwich, or wrap.

Thanks so much for reading. Let me know what you think!

Bon Appétit Y’all!

Virginia Willis

Seed Crusted Bsked Chicken on

Seed Crusted Bsked Chicken on
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Seed Crusted Baked Chicken

In French cooking, any meat or poultry seasoned with mustard and hot pepper and then coated with breadcrumbs is called à la diable, since the devil, or diable, is associated with anything hot and fiery. The French, however, aren’t known for a whole lot of heat in their cooking. If you want to make it spicier, add more cayenne.
Prep Time10 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: American, French, healthy, Southern
Keyword: chicken breast
Servings: 4
Calories: 245kcal


  • ¼ cup panko breadcrumbs
  • 2 tablespoons ground flax seeds
  • 2 tablespoons hemp seeds
  • 2 tablespoons Dijon mustard
  • 1 tablespoon coarse-grain Dijon mustard
  • 1/2 teaspoon red pepper flakes or cayenne pepper or to taste
  • 2 large eggs
  • 4 boneless skinless chicken breasts
  • lemon, for serving


  • Preheat the oven to 400°F. Line a rimmed baking sheet with a silicone baking liner or piece of aluminum foil (this will help with cleanup). Place a rack on top; spray with nonstick cooking spray. Set aside.
  • Combine the panko, flax seed, and hemp seed in a shallow bowl. Set aside.
  • Combine the two mustards and red pepper in a small bowl. Crack the eggs into a shallow bowl or pie plate and whisk lightly with a fork to blend; season with salt and pepper.
  • Using a pastry brush, brush the mustard mixture all over the chicken. Dip each piece in the eggs, coating evenly on all sides. Coat the breasts in panko mixture. Place the chicken pieces on the prepared rack.
  • Spray with nonstick spray and bake until the juices run clear, about 20 minutes. Remove the chicken from the oven and transfer the pieces to a rack to cool slightly before removing from the baking sheet. Serve immediately.


Calories: 245kcal | Carbohydrates: 5g | Protein: 31g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 154mg | Sodium: 315mg | Potassium: 506mg | Fiber: 2g | Sugar: 1g | Vitamin A: 304IU | Vitamin C: 2mg | Calcium: 52mg | Iron: 2mg

Let’s cook something up! If you are interested in hosting me for a speaking engagement, event, cooking class, or a book signing, let me know! Send an email to and we’ll be back in touch as soon as possible.

I am not a doctor, RD, or health professional. I am simply sharing what works for me. My blog is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals.

Note that this post may contain affiliate links and I may make a commission if you use my affiliate link to buy the product.

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Good and Good for You with Virginia Willis is a lifestyle brand that shares health and wellness through digital channels and online community; events, seminars, and speeches; and print media. For more information visit 

Please note that this post may contain affiliate links.

Virginia Willis

Georgia-born French-trained chef Virginia Willis has foraged for berries in the Alaskan wilderness, harvested capers in the shadow of a smoldering volcano in Sicily, and executed the food styling for a Super Bowl commercial seen by over 160 million people. Virginia is a Beard award-winning cookbook author, chef, content creator, and motivational speaker. She has lost 65# and kept it off for more than 3 years. Because of her own health journey, she is a cheerleader for others seeking to make lifestyle changes to feel healthier and happier. Her experience inspired her to launch “Good and Good for You” a lifestyle brand rooted in culinary that shares health and wellness content through digital channels; public speaking; and print media. Fans love her approachable spirit and friendly down-to-earth style. For more information visit

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