Warm Lemon Basil Chicken and Rice Bowl
A comforting, easy-to-digest warm bowl combining tender chicken breast, quick-steamed broccoli, and soft white rice, drizzled with a simple garlic lemon basil oil. Ideal for low-energy days when you need gentle, nourishing fuel.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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
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
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
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Whisk · Knife and cutting board
Time saver
Save Time with Leftovers: If you have leftover pre-cooked chicken breast or batch-cooked rice, simply reheat them with a splash of water to keep them moist, making this meal a 5-minute assembly.
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: Combine the white rice and 1 cup…
- 01
Combine the white rice and 1 cup…
In a medium saucepan, combine the white rice and 1 cup (240ml) of water over high heat. Bring to a boil, then reduce heat to low, cover with a tight-fitting lid, and simmer undisturbed for 15 minutes. Remove from heat and let steam with the lid on for an additional 5 minutes until fluffy.
Look for: fluffy
Tap card to mark done - 02
Pat the chicken breast dry
While rice cooks, pat the chicken breast dry. Season both sides with a tiny pinch of salt and black pepper.
Tap card to mark done - 03
Heat 1 teaspoon of garlic olive oil…
Heat 1 teaspoon of garlic olive oil in a non-stick skillet over medium-high heat. Add the chicken breast and cook for about 6 to 7 minutes on each side. It is ready when the thickest part reaches an internal temperature of 165°F (74°C) and the juices run clear. Transfer to a clean cutting board and let rest for 5 minutes, then slice.
Allow: 6 to 7 minutes
Tap card to mark done - 04
Place broccoli florets into a microwave-safe bowl…
Place broccoli florets into a microwave-safe bowl with 2 tablespoons of water. Cover tightly with a microwave-safe plate and microwave on high for 2 to 3 minutes until tender and bright green. Drain any excess water.
Look for: tender and bright green
Tap card to mark done - 05
Whisk the remaining 1 tablespoon of garlic…
In a small cup, whisk the remaining 1 tablespoon of garlic olive oil, lemon juice, and dried basil to create a quick sauce.
Tap card to mark done - 06
To serve
To serve, scoop the warm rice into a bowl, top with the sliced chicken breast and steamed broccoli, and drizzle the garlic lemon basil sauce evenly over everything.
Ready when: everything is assembled and ready to enjoy
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