Herb Sautéed Chicken with Cauliflower Rice and Zucchini
Juicy, freshly cooked chicken breast served alongside tender zucchini and fluffy cauliflower rice sautéed in extra virgin olive oil. A simple, savory dinner that is light, satisfying, and completely low-histamine.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
To keep this meal strictly low-histamine, use fresh chicken breast cooked right away rather than leftover or pre-aged meat.
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 8 steps complete
Next: Dice 1 medium zucchini into 1/2-inch (1
- 01
Dice 1 medium zucchini into 1/2-inch (1
Dice 1 medium zucchini into 1/2-inch (1.2cm) half-moons and set aside.
Tap card to mark done - 02
Heat 1 tbsp of extra virgin olive…
Heat 1 tbsp of extra virgin olive oil in a skillet over medium-high heat for 1 to 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add 6 oz of skinless
Add 6 oz of skinless, boneless chicken breast cut into bite-sized pieces to the skillet. Cook for 5 to 7 minutes, stirring occasionally, until golden-brown on the outside and cooked through to an internal temperature of 165°F (74°C).
Look for: golden-brown on the outside and cooked through to an internal temperature of 165°F (74°C)
Tap card to mark done - 04
Remove the cooked chicken from the skillet…
Remove the cooked chicken from the skillet and transfer to a plate to rest.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Add the remaining 1 tbsp of extra…
In the same skillet, add the remaining 1 tbsp of extra virgin olive oil and the diced zucchini. Cook over medium heat for 3 to 4 minutes until the zucchini becomes tender and slightly translucent.
Look for: the zucchini becomes tender and slightly translucent
Tap card to mark done - 06
Stir 1 cup of fresh cauliflower rice…
Stir 1 cup of fresh cauliflower rice into the skillet with the zucchini. Sauté for 3 to 4 minutes until heated through and soft, but not mushy.
Look for: heated through and soft, but not mushy
Tap card to mark done - 07
Add the resting chicken back into the…
Add the resting chicken back into the skillet with the vegetables. Season with 1/2 tsp of fine sea salt and 1 tsp of dried oregano, stirring for 1 minute until completely combined and piping hot.
Look for: completely combined and piping hot
Tap card to mark done - 08
Serve immediately on a warm plate and…
Serve immediately on a warm plate and enjoy fresh.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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