Caribbean Style Stew Chicken with Lentils and Potato Salad
A comforting, balanced meal featuring tender stewed chicken, fiber-rich lentils, and a dairy-free potato salad.
Prep
20 min
Cook
40 min
Total
60 min
Makes about
1 serving
Created together. Shared with you.
Made by Tricia + Lila
Tricia 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
Prep
20 min
Cook
40 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large pot
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 6 steps complete
Next: Brown the chicken pieces in a small…
- 01
Brown the chicken pieces in a small…
In a large pot, brown the chicken pieces in a small amount of oil until golden. Add onion, garlic, and bell pepper, sauteing until fragrant.
Look for: golden
Tap card to mark done - 02
Stir in tomato paste and a splash…
Stir in tomato paste and a splash of water to create a rich gravy. Simmer on low heat for 25-30 minutes until the chicken is tender.
Look for: the chicken is tender
Tap card to mark done - 03
Boil the lentils in water until soft…
In a separate pot, boil the lentils in water until soft (about 20 minutes), then drain and season lightly.
Look for: soft (about 20 minutes), then drain and season lightly
Tap card to mark done - 04
Prepare the potato salad by boiling the…
Prepare the potato salad by boiling the potato cubes until tender. Once cooled, toss with vegan mayonnaise, mustard, and chopped green onion.
Look for: tender
Tap card to mark done - 05
Steam the white rice according to package…
Steam the white rice according to package instructions.
Tap card to mark done - 06
Serve a portion of stew chicken alongside…
Serve a portion of stew chicken alongside the rice, lentils, and a scoop of the dairy-free potato salad. Global Units:.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
For extra flavor
For extra flavor, marinate the chicken in green seasoning (cilantro, thyme, garlic) overnight.
Use a waxy potato like Yukon…
Use a waxy potato like Yukon Gold for the salad so the cubes hold their shape.
Rinse your rice thoroughly before cooking…
Rinse your rice thoroughly before cooking to remove excess starch for fluffier grains.
Cooked by the community
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