20-Minute Chicken and Broccoli Sesame Stir-Fry
A rapid one-pan dinner packed with tender chicken breast, crisp broccoli florets, red bell pepper, and toasted sesame seeds. Tossed in a savory garlic-ginger tamari sauce for a quick whole-food meal.
Prep
10 min
Cook
10 min
Total
20 min
Makes
4 servings
Created together. Shared with you.
Made by Bambi + Lila
Bambi 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
Everyday nourishment
One less thing to overthink
When your cycle feels unpredictable, a straightforward, balanced meal is a useful piece of routine you can control.
Notice: energy + meal rhythm
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
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
Instructions
0 of 12 steps complete
Next: Cut 1
- 01
Cut 1
Cut 1.25 pounds (560g) of boneless skinless chicken breast into bite-sized 1-inch (2.5cm) pieces.
Tap card to mark done - 02
Heat 2 tablespoons (30ml) of extra virgin…
Heat 2 tablespoons (30ml) of extra virgin olive oil in a large skillet or wok over medium-high heat until shimmered.
Look for: shimmered
Tap card to mark done - 03
Add the chicken pieces to the pan…
Add the chicken pieces to the pan in a single layer and sear without moving for 3 minutes until browned on the bottom.
Look for: browned on the bottom
Tap card to mark done - 04
Stir the chicken and cook for an…
Stir the chicken and cook for an additional 2 to 3 minutes until cooked through (internal temperature reaches 165°F / 74°C).
Look for: cooked through (internal temperature reaches 165°F / 74°C)
Tap card to mark done - 05
Transfer the cooked chicken to a clean…
Transfer the cooked chicken to a clean plate and set aside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add 2 tablespoons (30ml) of water
Add 2 tablespoons (30ml) of water, 6 cups of broccoli florets, and 2 sliced red bell peppers to the same skillet.
Tap card to mark done - 07
Cover the skillet with a lid and…
Cover the skillet with a lid and steam for 3 minutes until the broccoli turns bright green and crisp-tender.
Look for: the broccoli turns bright green and crisp-tender
Tap card to mark done - 08
Remove the lid
Remove the lid, reduce heat to medium, and stir in 4 minced garlic cloves and 1 tablespoon of freshly grated ginger root for 1 minute until fragrant.
Look for: fragrant
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Return the cooked chicken to the skillet
Return the cooked chicken to the skillet.
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Pour 4 tablespoons (60ml) of gluten-free tamari…
Pour 4 tablespoons (60ml) of gluten-free tamari and 2 teaspoons (10ml) of toasted sesame oil over the chicken and vegetables, tossing constantly for 1 to 2 minutes until everything is well coated and heated through.
Look for: everything is well coated and heated through
Tap card to mark done - 11
Remove from heat
Remove from heat, divide into 4 equal servings, and sprinkle each plate with 1 tablespoon of toasted sesame seeds before serving warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 12
Store leftovers in an airtight container in…
Store leftovers in an airtight container in the refrigerator for up to 3 days.
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