Seared Chicken Tenders with Jasmine Rice and Green Beans
Juicy pan-seared chicken tenderloins served alongside warm jasmine rice and tender steamed green beans. A quick, low-histamine, high-protein lunch ready in 15 minutes.
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 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
Digestive 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
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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Pre-cooked or batch-cooked jasmine rice makes this lunch assemble in under 10 minutes.
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: Heat a nonstick skillet over medium-high heat…
- 01
Heat a nonstick skillet over medium-high heat…
Heat a nonstick skillet over medium-high heat at 375°F (190°C) and apply a brief spray of olive oil spray to lightly coat the pan surface.
Tap card to mark done - 02
Season the chicken tenderloins on both sides…
Season the chicken tenderloins on both sides with a pinch of sea salt.
Tap card to mark done - 03
Place the chicken tenderloins in the hot…
Place the chicken tenderloins in the hot skillet and cook for 4 to 5 minutes per side until light golden brown and completely cooked through (internal temperature reaches 165°F / 74°C).
Look for: light golden brown and completely cooked through (internal temperature reaches 165°F / 74°C)
Tap card to mark done - 04
Place the trimmed green beans into a…
While the chicken cooks, place the trimmed green beans into a small saucepan with 2 tablespoons of water, cover, and steam over medium heat for 4 minutes until bright green and tender-crisp.
Look for: bright green and tender-crisp
Tap card to mark done - 05
Warm the cooked jasmine rice in a…
Warm the cooked jasmine rice in a microwave-safe dish for 45 seconds until steaming and fluffy.
Look for: steaming and fluffy
Tap card to mark done - 06
Plate the warmed jasmine rice
Plate the warmed jasmine rice, arrange the seared chicken tenderloins alongside it, and add the steamed green beans. Serve warm.
Ready when: everything is assembled and ready to enjoy
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