Ginger Chicken and Broccoli Rice Bowl
A comforting, warm stir-fry featuring juicy chicken breast, crisp broccoli, and sweet carrots tossed in a savory ginger-garlic sauce over brown rice. It is completely free from gluten, dairy, legumes, onions, and peppers to keep your digestion happy tonight.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Megan + Lila
Megan 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
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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Make-Ahead Rice: Keep pre-cooked, frozen brown rice packets on hand for rapid assembly on busy nights when you need a quick, filling meal.
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 9 steps complete
Next: Prepare the ingredients by cutting the chicken…
- 01
Prepare the ingredients by cutting the chicken…
Prepare the ingredients by cutting the chicken breast into bite-sized pieces of about 1 inch (2.5cm). Cut the broccoli into small, even florets. Grate the fresh ginger and finely mince the garlic clove.
Tap card to mark done - 02
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet or wok over medium-high heat for about 1 minute until the oil is hot and shimmering.
Look for: the oil is hot and shimmering
Tap card to mark done - 03
Add the chicken pieces to the skillet…
Add the chicken pieces to the skillet in a single layer. Cook without moving them for 3 minutes to develop a golden-brown crust, then stir and cook for another 3 to 4 minutes until the chicken is firm and opaque throughout.
Look for: the chicken is firm and opaque throughout
Tap card to mark done - 04
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 - 05
Turn the heat down to medium
In the same skillet, turn the heat down to medium. Add the grated ginger and minced garlic, stirring constantly for about 30 seconds until highly fragrant, being careful not to let them burn.
Look for: highly fragrant, being careful not to let them burn
Tap card to mark done - 06
Add the broccoli florets and carrot slices…
Add the broccoli florets and carrot slices to the skillet along with 2 tablespoons of water. Cover immediately with a lid to steam the vegetables for 3 to 4 minutes, or until the broccoli turns bright green and is tender-crisp.
Look for: the broccoli turns bright green and is tender-crisp
Tap card to mark done - 07
Return the chicken and any collected juices…
Return the chicken and any collected juices to the skillet. Pour in the coconut aminos and drizzle with the sesame oil. Toss everything together for 1 to 2 minutes until the sauce is heated through and coats the chicken and vegetables evenly.
Look for: the sauce is heated through and coats the chicken and vegetables evenly
Tap card to mark done - 08
Warm your pre-cooked brown rice in a…
Warm your pre-cooked brown rice in a serving bowl.
Tap card to mark done - 09
Spoon the warm ginger chicken and vegetables…
Spoon the warm ginger chicken and vegetables over the brown rice. Serve hot and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
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