Lemon Herb Pan Seared Chicken Breast
Tender chicken breast pan-seared with fresh lemon, olive oil, and savory Mediterranean herbs. Quick to cook and perfectly paired with roasted garlic vegetables.
Prep
5 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Andrea + Lila
Andrea 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
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 8 steps complete
Next: Place chicken breast on a clean cutting…
- 01
Place chicken breast on a clean cutting…
Place chicken breast on a clean cutting board and pat completely dry with a paper towel so it sears evenly.
Tap card to mark done - 02
Whisk together extra virgin olive oil
In a small bowl, whisk together extra virgin olive oil, lemon juice, dried oregano, dried thyme, and garlic powder.
Tap card to mark done - 03
Coat the chicken breast evenly on all…
Coat the chicken breast evenly on all sides with the herb mixture.
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Heat a medium skillet over medium-high heat…
Heat a medium skillet over medium-high heat for 2 minutes until hot.
Look for: hot
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Add the chicken breast to the pan…
Add the chicken breast to the pan and cook undisturbed for 5 to 6 minutes until a golden-brown crust forms on the bottom.
Look for: a golden-brown crust forms on the bottom
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Flip the chicken breast
Flip the chicken breast, reduce heat to medium, cover the pan with a lid, and cook for 5 to 7 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)
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Transfer the chicken breast to a plate…
Transfer the chicken breast to a plate and let it rest for 5 minutes before slicing.
Allow: 5 minutes
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Serve hot alongside your roasted garlic broccoli…
Serve hot alongside your roasted garlic broccoli and chickpeas. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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