Lemon Herb Chicken With Quinoa Rice
Tender chicken breast served over a fluffy blend of brown rice and quinoa with steamed broccoli.
Prep
10 min
Cook
20 min
Total
30 min
Makes about
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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
Cook along
One clear step at a time
0 of 5 steps complete
Next: Season the chicken breast with salt
- 01
Season the chicken breast with salt
Season the chicken breast with salt, pepper, and dried oregano.
Tap card to mark done - 02
Heat olive oil in a pan over…
Heat olive oil in a pan over medium heat and cook the chicken for 6-8 minutes per side until the internal temperature reaches 165°F (74°C).
Look for: the internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Steam the broccoli florets for 5 minutes…
While the chicken cooks, steam the broccoli florets for 5 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 04
Prepare the brown rice and quinoa blend…
Prepare the brown rice and quinoa blend according to package instructions.
Tap card to mark done - 05
Serve the chicken over the rice and…
Serve the chicken over the rice and quinoa with a side of broccoli. Squeeze fresh lemon juice over the entire dish before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Cooked by the community
Made it? Help the next woman.
Share what worked, what you changed, or the one thing you wish you had known before starting. Practical notes make this recipe better for everyone.
Community verdict
Be the first
0 reviews
No published reviews yet
If you make this one, your practical note could be exactly what helps the next cook start with confidence.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.