Mediterranean Lemon Herb Grilled Chicken with Asparagus
Tender grilled chicken breast marinated in fresh lemon juice, garlic, and Mediterranean herbs, paired with crisp-tender roasted asparagus and wholesome quinoa. A bright, satisfying dinner rich in lean protein and heart-healthy olive oil.
Prep
15 min
Cook
18 min
Total
33 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
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
15 min
Cook
18 min
Total
33 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Whisk · 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
- 1While the chicken marinated, preheat your oven to 400°F (205°C) and line a baki…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Whisk together the lemon juice
- 01
Whisk together the lemon juice
In a medium bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, and a pinch of black pepper.
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Add the chicken breast to the bowl
Add the chicken breast to the bowl, turning to coat it thoroughly with the marinade. Let it marinate at room temperature for 10 minutes.
Allow: 10 minutes
Tap card to mark done - 03
Preheat your oven to 400°F (205°C) and…
While the chicken marinated, preheat your oven to 400°F (205°C) and line a baking sheet with parchment paper.
Tap card to mark done - 04
Spread the asparagus spears on one side…
Spread the asparagus spears on one side of the baking sheet and drizzle with a small portion of the marinade. Place the marinated chicken breast on the other side of the baking sheet.
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Roast in the preheated oven for 15…
Roast in the preheated oven for 15 to 18 minutes, or until the chicken is cooked through and registers 165°F (74°C) on a meat thermometer, and the asparagus is crisp-tender.
Look for: the chicken is cooked through and registers 165°F (74°C) on a meat thermometer, and the asparagus is crisp-tender
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Warm your pre-cooked quinoa in a small…
While roasting, warm your pre-cooked quinoa in a small pan over low heat for 3 to 4 minutes until steaming.
Look for: steaming
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Slice the grilled chicken and plate it…
Slice the grilled chicken and plate it alongside the roasted asparagus and warm quinoa. Drizzle any remaining pan juices over the top before serving.
Ready when: everything is assembled and ready to enjoy
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