Gentle Ginger Chicken and Rice Bowl
A mild, comforting bowl of tender poached chicken and soft-cooked vegetables served over warm jasmine rice in a ginger-infused broth. Designed to be easily digestible and soothing when experiencing stomach discomfort or cramps.
Prep
10 min
Cook
10 min
Total
20 min
Makes
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 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
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Place 1 cup (240ml) chicken broth and…
- 01
Place 1 cup (240ml) chicken broth and…
Place 1 cup (240ml) chicken broth and 1 tsp grated fresh ginger into a small saucepan over medium heat, bringing it to a gentle simmer for 3 minutes to infuse the flavor.
Allow: 3 minutes
Tap card to mark done - 02
Slice 120g chicken breast into bite-sized pieces
Slice 120g chicken breast into bite-sized pieces, then add them along with 1 diced carrot and 0.5 diced zucchini to the simmering broth.
Tap card to mark done - 03
Cover the saucepan with a lid
Cover the saucepan with a lid, reduce the heat to low, and simmer gently for 8 to 10 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are completely tender.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are completely tender
Tap card to mark done - 04
Place 0
Place 0.5 cup cooked jasmine rice in a shallow serving bowl and drizzle 1 tsp olive oil over top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spoon the cooked chicken
Spoon the cooked chicken, soft vegetables, and warm ginger broth over the rice.
Tap card to mark done - 06
Let the bowl cool for 2 to…
Let the bowl cool for 2 to 3 minutes so it is comfortably warm before enjoying. Consume within 3 days if stored in a sealed container in the refrigerator.
Allow: 2 to 3 minutes
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