Pan Seared Chicken Breast with Zucchini and Bell Pepper
Juicy pan-seared chicken breast paired with crisp-tender sautéed zucchini and red bell pepper. A flavorful, high-protein meal made entirely without high-oxalate ingredients or added sugar.
Prep
10 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Birch + Lila
Birch 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
10 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
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Pat 1 chicken breast dry
- 01
Pat 1 chicken breast dry
Pat 1 chicken breast dry with a paper towel and season both sides with a pinch of salt and dried thyme.
Tap card to mark done - 02
Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a nonstick skillet over medium-high heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 03
Add the chicken breast to the skillet…
Add the chicken breast to the skillet and sear for 6 to 7 minutes on the first side until golden brown.
Look for: golden brown
Tap card to mark done - 04
Flip the chicken
Flip the chicken, lower the heat to medium, cover the pan, and cook for another 6 to 8 minutes until the internal temperature reaches 165°F (74°C).
Look for: the internal temperature reaches 165°F (74°C)
Tap card to mark done - 05
Transfer the chicken to a plate to…
Transfer the chicken to a plate to rest for 5 minutes.
Allow: 5 minutes
Tap card to mark done - 06
Add 1 minced garlic clove
In the same skillet over medium heat, add 1 minced garlic clove, 1 chopped medium zucchini, and 0.5 chopped red bell pepper.
Tap card to mark done - 07
Saute the vegetables for 4 to 5…
Saute the vegetables for 4 to 5 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 08
Slice the chicken breast and serve immediately…
Slice the chicken breast and serve immediately alongside the cooked vegetables.
Ready when: everything is assembled and ready to enjoy
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