Warm Shredded Chicken and Roasted Pepper Bowl
A quick, satisfying meal featuring shredded chicken, extra sautéed red bell pepper, and spinach topped with crunchy sunflower seeds. Finished with extra-virgin olive oil and fresh lemon juice for easy, gentle digestion.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Use skinless, pre-cooked rotisserie chicken breast or batch-poached chicken breast to keep active prep work 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 skillet over medium heat [350°F…
- 01
Heat a skillet over medium heat [350°F…
Heat a skillet over medium heat [350°F (175°C)] and add extra-virgin olive oil.
Tap card to mark done - 02
Add red bell pepper to the warm…
Add red bell pepper to the warm skillet. Cook for 3 to 4 minutes until the pepper softens and turns tender.
Look for: the pepper softens and turns tender
Tap card to mark done - 03
Add pre-cooked shredded chicken breast directly to…
Add pre-cooked shredded chicken breast directly to the skillet. Stir continuously for 2 minutes until fully warmed through.
Look for: fully warmed through
Tap card to mark done - 04
Fold in fresh spinach and cook for…
Fold in fresh spinach and cook for 1 minute until tender and lightly wilted.
Look for: tender and lightly wilted
Tap card to mark done - 05
Remove the skillet from the heat source…
Remove the skillet from the heat source and squeeze fresh lemon juice over the chicken and vegetable mixture.
Tap card to mark done - 06
Transfer the mixture into a meal bowl…
Transfer the mixture into a meal bowl and sprinkle with sunflower seeds. Serve immediately or let cool to room temperature for meal prep storage in an airtight container for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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