One-Pan Savory Chicken and Quinoa Skillet
Tender chicken breast, fluffy quinoa, and colorful mixed vegetables simmered together with savory Worcestershire sauce and garlic salt with parsley. A satisfying, easy dinner that is perfect for a busy weeknight.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
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
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
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 · Colander · Knife and cutting board
Time saver
Easy Batch Cooking: This recipe is easily scaled up to feed your household of 5. Simply multiply all ingredient quantities by 5 and use a large, deep skillet or pot.
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: Cut the chicken breast into bite-sized 1…
- 01
Cut the chicken breast into bite-sized 1…
Cut the chicken breast into bite-sized 1 inch (2.5cm) pieces.
Tap card to mark done - 02
Heat the olive oil in a large…
Heat the olive oil in a large skillet or deep pan over medium-high heat. Add the chicken pieces and cook until they are lightly browned on all sides, which takes about 5 minutes.
Look for: they are lightly browned on all sides, which takes about 5 minutes
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Sprinkle the garlic salt with parsley over…
Sprinkle the garlic salt with parsley over the chicken in the skillet. Stir well to coat the chicken.
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Pour in the quinoa
Pour in the quinoa, frozen mixed vegetable, and Worcestershire sauce. Add 0.66 cup (160ml) of water or low-sodium broth to the pan. Stir everything together so the ingredients are evenly distributed.
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Bring the liquid to a boil
Bring the liquid to a boil, then turn the heat down to low. Cover the skillet tightly with a lid and let it simmer for 15 minutes, or until the quinoa is fluffy and has absorbed the liquid.
Look for: the quinoa is fluffy and has absorbed the liquid
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Remove the skillet from the heat
Remove the skillet from the heat. Keep the lid on and let it rest for 5 minutes to steam the quinoa further. Stir gently before serving.
Allow: 5 minutes
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