Apricot-Glazed Chicken with Quinoa Pilaf: A Mediterranean Recipe to Help Lower Blood Pressure

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If you’re looking to manage high blood pressure naturally, adopting a Mediterranean diet can be one of the best steps you can take. This diet, rich in heart-healthy ingredients like olive oil, lean proteins, nuts, and whole grains, has been shown to significantly reduce blood pressure. Today, I’m excited to share a delicious Mediterranean recipe for Apricot-Glazed Chicken with Quinoa Pilaf. Not only is it packed with flavor, but it’s also loaded with ingredients that support healthy blood pressure levels.

Why This Recipe is Great for Blood Pressure

• Quinoa: A whole grain that is high in fiber and contains magnesium, which helps relax blood vessels and supports healthy blood pressure.
• Olive Oil: A key component of the Mediterranean diet, extra-virgin olive oil is rich in heart-healthy monounsaturated fats that can help reduce inflammation and lower blood pressure.
• Almonds: These are high in potassium and magnesium, both of which are known to help regulate blood pressure.
• Fresh Ginger: Known for its anti-inflammatory properties, ginger can help improve circulation and support healthy blood pressure.

Let’s dive into the recipe!

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Ingredients

2 cups water
1 cup quinoa
¼ cup apricot jam
2 tablespoons cider vinegar
Pinch of cayenne pepper
1 tablespoon minced fresh ginger
½ cup sliced almonds, toasted
½ cup chopped dried apricots (see Tip)
¼ cup chopped pitted Castelvetrano olives
¼ cup chopped fresh parsley
½ teaspoon salt, divided
2 tablespoons extra-virgin olive oil
1 pound boneless, skinless chicken thighs, trimmed

Instructions

1. Cook the Quinoa – Bring 2 cups of water and 1 cup of quinoa to a boil in a medium saucepan over high heat. Reduce heat to maintain a simmer, cover, and cook for about 15 minutes until tender. Fluff with a fork and set aside.
2. Make the Apricot Glaze – In a medium bowl, whisk together ¼ cup apricot jam, 2 tablespoons cider vinegar, and a pinch of cayenne pepper. Transfer 3 tablespoons of this mixture to a small bowl and stir in 1 tablespoon of minced fresh ginger. Set aside for later.
3. Prepare the Quinoa Pilaf – To the medium bowl with the apricot jam mixture, add ½ cup toasted almonds, ½ cup chopped dried apricots, ¼ cup chopped Castelvetrano olives, ¼ cup fresh parsley, and ¼ teaspoon salt. Stir to combine, then fold in the cooked quinoa. Cover to keep warm.
4. Cook the Chicken – Heat 2 tablespoons of olive oil in a large skillet over medium heat. Season the chicken thighs with the remaining ¼ teaspoon salt and cook, turning occasionally, for 6-8 minutes until browned on both sides.
5. Glaze the Chicken – Pour the reserved apricot jam mixture (with ginger) over the chicken. Lower the heat to medium-low, cover the skillet, and cook for an additional 3 minutes or until the internal temperature of the chicken reaches 165°F and the sauce glazes the chicken.
6. Serve – Serve the apricot-glazed chicken with the warm quinoa pilaf, drizzling any remaining pan drippings over the dish for added flavor.

Nutrition Information (Per Serving) – 3 oz. chicken & 1 1/4 cups quinoa

Calories: 558

Total Fat: 22g

Sodium: 588mg

Total Carbohydrates: 61g

Sugars: 26g

Protein: 32g

Potassium: 977mg

Magnesium: 155mg

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Health Benefits of the Ingredients

• Quinoa is rich in magnesium and potassium, two key nutrients for blood pressure regulation. Its high fiber content also supports overall heart health.
• Almonds provide a heart-healthy dose of potassium, magnesium, and good fats, all of which contribute to lowering blood pressure.
• Olives and Olive Oil: The monounsaturated fats in olives and olive oil help reduce cholesterol and improve overall heart health, which is key for keeping blood pressure under control.
• Ginger has anti-inflammatory properties that support healthy blood flow and pressure.

Tips for Using Dried Apricots

Depending on where they come from, dried apricots can vary in texture and flavor. Turkish apricots are typically plumper and sweeter, with a gel-like texture, while California apricots are firmer and more tart. Either type works well in this recipe, but for a more authentic Mediterranean touch, you may prefer Turkish apricots. You can also opt for unsulfured apricots, which are browner in color and free from added sulfur.

This Apricot-Glazed Chicken with Quinoa Pilaf is a delicious way to enjoy the benefits of the Mediterranean diet. With heart-healthy fats, fiber, and anti-inflammatory ingredients, this recipe is perfect for anyone looking to manage high blood pressure while enjoying a flavorful, satisfying meal.

Incorporating more meals like this into your diet can have a long-term impact on your heart health. Give it a try and enjoy the journey toward lower blood pressure!

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