How long does it take to make Pan-Seared Chicken with Wasabi Mustard Microgreens (20-Minute Protein Dinner)?
This recipe takes approximately 20 min total.
20 min
· Serves 2
· Updated February 21, 2026
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Mustard microgreens are best added fresh as a finishing ingredient. Crispy pan-seared chicken with a sweet-savory glaze, finished with spicy mustard microgreens.
This recipe takes approximately 20 min total.
Mustard microgreens work best as a fresh finishing ingredient, adding color, texture, and a just-cut flavor that stands out right before serving.
2 boneless chicken breasts
1 cup wasabi mustard microgreens
2 tbsp soy sauce
1 tbsp honey
1 tbsp sesame oil
2 cloves garlic, minced
Salt and pepper
Season chicken with salt and pepper. Pan-sear over medium-high heat until golden and cooked through (6-7 min per side).
In a small bowl, mix soy sauce, honey, and sesame oil.
Remove chicken from pan and let rest. Drizzle with sauce mixture.
Top with wasabi mustard microgreens for a spicy, fresh finish.
Mustard microgreens, including wasabi mustard varieties, deliver sharp peppery heat through glucosinolate-derived compounds similar to other brassica crops. They are used as flavor accents and garnishes where heat and bite are desired.
• Mustard and brassica microgreens have been studied for glucosinolate content, which contributes to their characteristic peppery flavor.
moderate evidence• Heat intensity varies significantly by mustard variety and is affected by growing conditions and harvest timing.
strong evidence1. Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens — Journal of Agricultural and Food Chemistry, 2012
2. Microgreens: Production, Shelf Life, and Bioactive Components — Critical Reviews in Food Science and Nutrition, 2017