Warm Garlic Chicken and Black Bean Power Bowl
A warm, satisfying high-protein bowl featuring seasoned chicken breast, warm garlic black beans, and wilted spinach topped with cool Greek yogurt. High in protein and fiber while remaining comfortably under 350 calories.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Time saver
Batch-cook chicken breast ahead of time to assemble this meal in under 3 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 5 steps complete
Next: Heat olive oil in a nonstick skillet…
- 01
Heat olive oil in a nonstick skillet…
Heat olive oil in a nonstick skillet over medium-high heat at 350°F (175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add sliced chicken breast and ground cumin
Add sliced chicken breast and ground cumin, pan-searing for 5 to 6 minutes until cooked through and internal temperature reaches 165°F (74°C).
Look for: cooked through and internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Lower heat to medium and stir in…
Lower heat to medium and stir in canned black beans and fresh baby spinach, cooking for 2 minutes until beans are warmed through and spinach is completely wilted.
Look for: beans are warmed through and spinach is completely wilted
Tap card to mark done - 04
Transfer warm chicken
Transfer warm chicken, bean, and spinach mixture into a serving bowl.
Tap card to mark done - 05
Top with a spoonful of low-fat greek…
Top with a spoonful of low-fat greek yogurt and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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