Poached Chicken and Steamed Zucchini Rice Bowl
A warm, gentle lunch featuring tender poached chicken breast, soft jasmine rice, and light steamed zucchini. Designed to be easily digestible and soothing for your digestive system.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Comfortably 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
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
Saucepan · Knife and cutting board
Time saver
Store any extra poached chicken in an airtight container in the fridge 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 8 steps complete
Next: Pour 500ml of water into a small…
- 01
Pour 500ml of water into a small…
Pour 500ml of water into a small saucepan and bring to a gentle simmer over medium heat on your stovetop.
Tap card to mark done - 02
Slice 150g chicken breast into thin bite-sized…
Slice 150g chicken breast into thin bite-sized strips so it cooks quickly and stays tender.
Tap card to mark done - 03
Add the chicken breast slices to the…
Add the chicken breast slices to the simmering water, reduce heat to low, cover with a lid, and poach gently for 6 to 8 minutes until cooked through and no longer pink in the center.
Look for: cooked through and no longer pink in the center
Tap card to mark done - 04
Place 120g chopped zucchini into a microwave-safe…
While the chicken cooks, place 120g chopped zucchini into a microwave-safe bowl with 1 tbsp of water, cover, and microwave on high for 2 minutes until very soft and tender.
Look for: very soft and tender
Tap card to mark done - 05
Warm 150g pre-cooked white jasmine rice in…
Warm 150g pre-cooked white jasmine rice in the microwave for 1 minute until steaming hot.
Look for: steaming hot
Tap card to mark done - 06
Drain the poached chicken strips thoroughly
Drain the poached chicken strips thoroughly.
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Assemble your bowl by placing the warm…
Assemble your bowl by placing the warm rice at the base, topping with the poached chicken and soft steamed zucchini.
Tap card to mark done - 08
Drizzle with 1 tsp extra virgin olive…
Drizzle with 1 tsp extra virgin olive oil and season with a gentle pinch of sea salt before serving immediately.
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