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Did you know that as many as 5.8 million Americans and 55 million people worldwide live with Alzheimer’s disease and related dementias? But studies show that the MIND diet can reduce the risk of developing Alzheimer’s disease and slow cognitive decline by up to 53%.

mind diet chicken recipe

Featured as one of recipes on The List, this Vegetable Quinoa Pilaf with Honey Mustard Chicken Recipe contains key ingredients of the mind diet that can boost brain function and prevent dementia–quinoa, chicken, swiss chard, and dark, leafy greens!

 

Why This Vegetable Quinoa Pilaf with Honey Mustard Chicken Recipe Works:

  • The overnight honey mustard marinade is easy-peasy, lemon squeezy!
  • The lemon zest and slices really spruce up the flavors of this healthy dish. 
  • The honey adds a nice sweet kick!

 

Ingredients for this Vegetable Quinoa Pilaf with Honey Mustard Chicken Recipe:

  • 2 tablespoon olive oil, divided
  • 1 tablespoon honey
  • 1 tablespoon mustard
  • 2 cloves garlic, minced
  • ½ teaspoon crushed red pepper flakes
  • 1 teaspoon kosher or sea salt 
  • Freshly ground black pepper
  • 4 skin-on chicken breasts
  • 1 small onion, diced
  • 1 large carrot, diced
  • 1 bunch swiss chard, stems chopped and leaves torn
  • 1 lemon, zested and sliced into ½” slices
  • 1 cup chicken broth
  • 1 cup quinoa

mind diet, diet, dinner

 

How to Make this Vegetable Quinoa Pilaf with Honey Mustard Chicken Recipe

  1. Marinate the chicken: In a large bowl (or freezer bag), mix together just 1 tablespoons of the olive oil, honey, mustard, garlic, red pepper flakes, salt and pepper. Add in the chicken breasts to marinate overnight in the refrigerator.  
  2. Sear the chicken: Heat a large saute pan over medium-high heat. Swirl in 1 tablespoons of olive oil. When shimmering, add in the chicken breast, skin-side down. Cook for 3-4 minutes, until skin is nicely seared. Flip the chicken and cook the other side for 3 minutes. Transfer to plate and set aside to finish cooking later.   
  3. Cook the vegetables: In the same pan (there still should be some oil), on medium heat, add in the onion, carrot, swiss chard stems (not leaves), and the lemon zest. Use your spatula to scrape up the bits in the pan. Saute for 5-6 minutes, until the vegetables are softened.  
  4. Cook the quinoa: Pour in the chicken broth and stir in the quinoa. When simmering, cook for 5 minutes, uncovered. Turn the heat to low and lay the lemon slices in the pan. Lay the swiss chard leaves on top of the quinoa. Transfer the chicken breasts back to the pan, on top of the swiss chard leaves. Cover and cook for 10 minutes until the quinoa is cooked through. Let rest for 5 minutes to allow the quinoa to absorb the remaining liquid.

mind diet healthy chicken cooking seasoning

 

FAQs 

How do I know when the chicken is fully cooked?

You should always cook chicken to an internal temp of at least 165°F.

What are the benefits of quinoa?

Quinoa is packed with nutrients, contains antioxidant and anti-inflammatory plant compounds, are high in fiber, gluten-free, and a great source of protein. 

chicken recipe quinoa cooking in pot

quinoa chicken dinner plate meal

 

More MIND Diet Recipes

Vegetable Quinoa Pilaf with Honey Mustard Chicken Recipe

A healthy dinner recipe inspired by the suggested ingredients of the MIND Diet.
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course dinner, Main Course
Cuisine American
Servings 4 people
Calories 476 kcal

Ingredients
  

  • 2 tbsp olive oil divided
  • 1 tbsp honey
  • 1 tbsp mustard
  • 2 cloves garlic
  • ½ tsp crushed red pepper flakes
  • 1 tsp kosher or sea salt
  • freshly ground black pepper to taste
  • 4 skin-on chicken breasts
  • 1 small onion
  • 1 large carrot
  • 1 bunch swiss chard stems chopped and leaves torn
  • 1 lemon zested and sliced into ½” slices
  • 1 cup chicken broth
  • 1 cup quinoa

Instructions
 

  • Marinate the chicken: In a large bowl (or freezer bag), mix together just 1 tablespoons of the olive oil, honey, mustard, garlic, red pepper flakes, salt and pepper. Add in the chicken breasts to marinate overnight in the refrigerator. 
  • Sear the chicken: Heat a large saute pan over medium-high heat. Swirl in 1 tablespoons of olive oil. When shimmering, add in the chicken breast, skin-side down. Cook for 3-4 minutes, until skin is nicely seared. Flip the chicken and cook the other side for 3 minutes. Transfer to plate and set aside to finish cooking later. 
  • Cook the vegetables: In the same pan (there still should be some oil), on medium heat, add in the onion, carrot, swiss chard stems (not leaves), and the lemon zest. Use your spatula to scrape up the bits in the pan. Saute for 5-6 minutes, until the vegetables are softened.
  • Cook the quinoa: Pour in the chicken broth and stir in the quinoa. When simmering, cook for 5 minutes, uncovered. Turn the heat to low and lay the lemon slices in the pan. Lay the swiss chard leaves on top of the quinoa. Transfer the chicken breasts back to the pan, on top of the swiss chard leaves. Cover and cook for 10 minutes until the quinoa is cooked through. Let rest for 5 minutes to allow the quinoa to absorb the remaining liquid.

Nutrition

Sodium: 1089mgCalcium: 99mgVitamin C: 44mgVitamin A: 7319IUSugar: 8gFiber: 6gPotassium: 964mgCholesterol: 72mgCalories: 476kcalTrans Fat: 1gMonounsaturated Fat: 10gPolyunsaturated Fat: 5gSaturated Fat: 4gFat: 21gProtein: 32gCarbohydrates: 42gIron: 5mg
Keyword chicken, healthy, pilaf, quinoa
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