Gentle Chicken Tenders with Steamed Jasmine Rice
Pan-seared chicken tenders served alongside fluffy jasmine rice and tender steamed zucchini. Warm, low-FODMAP, and gentle on a sensitive digestive system.
Prep
5 min
Cook
10 min
Total
15 min
Makes
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 HealthDigestive 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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover cooked chicken and rice in an airtight container in the refrigerator for up to 2 days.
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 6 steps complete
Next: Place a medium skillet over medium heat…
- 01
Place a medium skillet over medium heat…
Place a medium skillet over medium heat and add 1 tbsp (15 ml) of olive oil.
Tap card to mark done - 02
Season 120 g of chicken tenders with…
Season 120 g of chicken tenders with 0.25 tsp of salt.
Tap card to mark done - 03
Add the chicken tenders to the hot…
Add the chicken tenders to the hot skillet and cook for 4 to 5 minutes per side until light golden brown and cooked through to an internal temperature of 165°F (74°C).
Look for: light golden brown and cooked through to an internal temperature of 165°F (74°C)
Tap card to mark done - 04
Steam 0
In a small pot or steamer basket over high heat, steam 0.5 pcs of chopped zucchini over boiling water for 4 to 5 minutes until soft and easily pierced with a fork.
Look for: soft and easily pierced with a fork
Tap card to mark done - 05
Warm 0
Warm 0.5 cup of cooked jasmine rice in the microwave or in a small pot over low heat for 1 to 2 minutes until hot.
Look for: hot
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Transfer the warm jasmine rice
Transfer the warm jasmine rice, seared chicken tenders, and steamed zucchini to a plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
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