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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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