Mediterranean Lemon Chicken with Spinach and Feta Salad
Juicy pan-seared chicken breast paired with a crisp spinach, feta, cucumber, and cherry tomato salad drizzled with olive oil.
Prep
15 min
Cook
15 min
Total
30 min
Makes
2 servings
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover chicken and tossed salad in separate airtight containers in the refrigerator for up to 3 days.
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: Pat 150g (5
- 01
Pat 150g (5
Pat 150g (5.3 oz) chicken breast dry with a paper towel and season both sides lightly with oregano, salt, and black pepper.
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Heat 0
Heat 0.5 tbsp olive oil in a skillet over medium-high heat at 350°F (175°C).
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Place the chicken in the skillet and…
Place the chicken in the skillet and cook for 6 to 7 minutes per side, until browned and cooked through with an internal temperature of 165°F (74°C).
Look for: browned and cooked through with an internal temperature of 165°F (74°C)
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Transfer chicken to a cutting board and…
Transfer chicken to a cutting board and let rest for 3 minutes before slicing.
Allow: 3 minutes
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Combine 90g fresh spinach
In a medium bowl, combine 90g fresh spinach, 100g halved cherry tomatoes, and 0.5 sliced cucumber.
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Drizzle the salad with 0
Drizzle the salad with 0.5 tbsp olive oil and 1 tbsp lemon juice, then toss gently to combine.
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Top the salad with 40g crumbled feta…
Top the salad with 40g crumbled feta cheese and serve alongside the sliced lemon chicken.
Ready when: everything is assembled and ready to enjoy
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