Pan Seared Chicken Breast With Garlic Broccoli And Zucchini
Tender, juicy chicken breast pan-seared to perfection and paired with garlic-roasted broccoli and zucchini. A simple, nourishing dinner packed with lean protein and fresh greens.
Prep
10 min
Cook
18 min
Total
28 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 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
Comfortably 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
18 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchmen…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Place 1 cup of broccoli florets and…
Place 1 cup of broccoli florets and 1 medium zucchini sliced into 0.5 inch (1.3cm) half-moons onto the baking sheet.
Tap card to mark done - 03
Drizzle 0
Drizzle 0.5 tbsp of olive oil over the vegetables, scatter 2 minced garlic cloves, and toss until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the vegetables into a single layer…
Spread the vegetables into a single layer and roast for 15 to 18 minutes until tender and lightly browned at the edges.
Look for: tender and lightly browned at the edges
Tap card to mark done - 05
Pat 100g of chicken breast dry
While the vegetables roast, pat 100g of chicken breast dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 06
Heat the remaining 0
Heat the remaining 0.5 tbsp of olive oil in a skillet over medium-high heat for 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 07
Add the chicken breast to the hot…
Add the chicken breast to the hot skillet and sear undisturbed for 5 to 6 minutes until a golden-brown crust forms.
Look for: a golden-brown crust forms
Tap card to mark done - 08
Flip the chicken breast
Flip the chicken breast, reduce heat to medium, and cook for another 5 to 6 minutes until the thickest part reaches an internal temperature of 165°F (74°C).
Look for: the thickest part reaches an internal temperature of 165°F (74°C)
Tap card to mark done - 09
Transfer the cooked chicken to a clean…
Transfer the cooked chicken to a clean plate and allow it to rest for 3 minutes to retain its juices.
Allow: 3 minutes
Tap card to mark done - 10
Plate the rested chicken alongside the roasted…
Plate the rested chicken alongside the roasted garlic broccoli and zucchini, then serve immediately. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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