Balanced Chicken Bowl with Tahini Sauce
A nourishing bowl featuring chicken, purple rice, broccoli, butternut squash, garbanzo beans, and a creamy tahini sauce. This meal combines protein, fiber, and healthy fats for hormonal balance and energy.
Prep
10 min
Cook
30 min
Total
40 min
Makes about
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica 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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Leftover chicken can be used to save time on busy 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 7 steps complete
Next: Cook the purple rice according to package…
- 01
Cook the purple rice according to package…
Cook the purple rice according to package instructions until tender.
Look for: tender
Tap card to mark done - 02
Steam the broccoli and butternut squash until…
Steam the broccoli and butternut squash until just soft but still vibrant.
Look for: just soft but still vibrant
Tap card to mark done - 03
Cook the chicken until fully cooked and…
In a pan, cook the chicken until fully cooked and lightly browned.
Look for: fully cooked and lightly browned
Tap card to mark done - 04
Warm the garbanzo beans gently in a…
Warm the garbanzo beans gently in a small saucepan or microwave.
Tap card to mark done - 05
Prepare the tahini sauce by mixing tahini…
Prepare the tahini sauce by mixing tahini with a little water to desired consistency.
Tap card to mark done - 06
Assemble the bowl by layering purple rice
Assemble the bowl by layering purple rice, steamed vegetables, chicken, and garbanzo beans.
Tap card to mark done - 07
Drizzle the tahini sauce over the top…
Drizzle the tahini sauce over the top before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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