Cajun Blackened Chicken With Quinoa Pilaf
Tender, blackened chicken breast served over a vibrant quinoa and vegetable pilaf. This flavorful Cajun-inspired dish is packed with protein and complex carbohydrates.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
This dish keeps perfectly in the fridge for up to 3 days, making the leftovers an excellent, brain-boosting lunch.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Generously coat both sides of the chicken…
- 01
Generously coat both sides of the chicken…
Generously coat both sides of the chicken breasts with your favorite Cajun seasoning blend.
Tap card to mark done - 02
Heat a splash of olive oil in…
Heat a splash of olive oil in a skillet over medium-high heat. Add the seasoned chicken and cook for 5 to 6 minutes per side, or until blackened and the internal temperature reaches 165°F. Remove the chicken from the pan and set aside on a cutting board to rest.
Look for: blackened and the internal temperature reaches 165°F
Tap card to mark done - 03
Add another small drizzle of olive oil…
In the same skillet, add another small drizzle of olive oil if the pan is dry. Toss in the diced onion, green bell pepper, and celery. Sauté for 4 to 5 minutes until softened, using a wooden spoon to scrape up any flavorful blackened spices left behind by the chicken.
Look for: softened, using a wooden spoon to scrape up any flavorful blackened spices left behind by the chicken
Tap card to mark done - 04
Stir in the rinsed quinoa and toast…
Stir in the rinsed quinoa and toast in the pan for 1 minute. Pour in water (or chicken broth), bring to a gentle simmer, cover tightly, and reduce the heat to low. Cook for 15 minutes until the liquid is absorbed and the quinoa is tender.
Look for: the liquid is absorbed and the quinoa is tender
Tap card to mark done - 05
Fluff the quinoa mixture with a fork…
Fluff the quinoa mixture with a fork and season with a pinch of salt and black pepper to taste. Slice the rested chicken and serve it warm over the vegetable quinoa pilaf.
Ready when: everything is assembled and ready to enjoy
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