Soothing Ginger Chicken and Sweet Potato Mash
A warm, comforting dinner featuring tender poached chicken breast alongside an easy sweet potato mash and well-cooked broccoli florets. It is designed to be gentle on your digestive tract while delivering high-quality protein to support recovery after traveling.
Prep
15 min
Cook
15 min
Total
30 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 HealthDigestive 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Comfortably 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
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
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Batch Prep: You can steam extra broccoli and boil extra sweet potato to save time on your next meal.
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: Peel the medium sweet potato and chop…
- 01
Peel the medium sweet potato and chop…
Peel the medium sweet potato and chop it into 1-inch (2.5cm) cubes so they cook evenly.
Tap card to mark done - 02
Place the sweet potato cubes in a…
Place the sweet potato cubes in a medium pot, cover with water, and bring to a boil over high heat. Lower the heat to medium-low and simmer until the sweet potato is completely tender when pierced with a fork, which takes about 12 to 15 minutes.
Look for: the sweet potato is completely tender when pierced with a fork, which takes about 12 to 15 minutes
Tap card to mark done - 03
Prepare the broccoli
While the sweet potato cooks, prepare the broccoli. Cut the head of broccoli into small florets. Steam the florets in a steamer basket over boiling water on medium heat for about 6 to 8 minutes, until they are very tender and easy to pierce.
Look for: they are very tender and easy to pierce
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Prepare the chicken
Prepare the chicken. Fill a small skillet with water or low-sodium chicken broth and add the fresh ginger slices. Bring to a gentle simmer over medium-low heat.
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Place the chicken breast into the simmering…
Place the chicken breast into the simmering liquid. Cover and poach for about 10 to 12 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center
Tap card to mark done - 06
Remove the chicken from the pan and…
Remove the chicken from the pan and let it rest on a cutting board for 5 minutes before slicing it into thin strips.
Allow: 5 minutes
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Drain the sweet potatoes completely
Drain the sweet potatoes completely. Transfer them to a bowl and mash with the olive oil until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 08
Plate the warm sweet potato mash
Plate the warm sweet potato mash, tender steamed broccoli, and sliced chicken breast together, and enjoy while warm.
Ready when: everything is assembled and ready to enjoy
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