10-Minute Garlic Lemon Chicken and Jasmine Rice Bowl
Seared chicken breast seasoned with garlic and lemon, served alongside warm jasmine rice and tender green beans. A fast, solo-friendly meal designed for low-energy days.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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
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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Using pre-cooked jasmine rice pouches or leftover rice reduces hands-on time to 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 7 steps complete
Next: Heat 1
- 01
Heat 1
Heat 1.5 teaspoons of olive oil in a non-stick skillet over medium-high heat (350°F / 175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 180g of thin-cut chicken breast to…
Add 180g of thin-cut chicken breast to the skillet and cook for 3-4 minutes per side until golden brown and the internal temperature reaches 165°F (74°C).
Look for: golden brown and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Grate 1 garlic clove into the skillet…
Grate 1 garlic clove into the skillet during the last minute of cooking, stirring so it becomes fragrant without burning.
Tap card to mark done - 04
Add 80g of trimmed green beans to…
Add 80g of trimmed green beans to the pan with 2 tablespoons of water, cover with a lid, and steam for 3 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 05
Squeeze half a fresh lemon over the…
Squeeze half a fresh lemon over the chicken and green beans, then remove the skillet from the heat.
Tap card to mark done - 06
Warm 110g of pre-cooked jasmine rice according…
Warm 110g of pre-cooked jasmine rice according to package instructions (about 60 seconds in the microwave).
Tap card to mark done - 07
Transfer the warm jasmine rice to a…
Transfer the warm jasmine rice to a serving bowl, top with the seared chicken and green beans, and pour any remaining pan juices over the top.
Ready when: everything is assembled and ready to enjoy
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