Cozy Roasted Chicken Breast With Herbed Rice And Zucchini
Tender golden chicken breast roasted alongside sweet bell pepper and zucchini, served over a bed of warm herb-infused brown rice. A comforting, anti-inflammatory dinner that is naturally dairy-free and highly satisfying.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Katie + Lila
Katie 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Mixing bowl
Time saver
Meal Prep: You can chop the zucchini and bell peppers the night before and store them in an airtight container to save prep time during busy weeknights.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 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 6 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Mix the dried oregano
In a small bowl, mix the dried oregano, garlic powder, onion powder, olive oil, and a pinch of salt to create a simple seasoning paste.
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Place the chicken breast
Place the chicken breast, zucchini slices, and bell pepper strips onto the baking sheet. Rub the seasoning paste evenly over the chicken and vegetables.
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Roast in the preheated oven for 20…
Roast in the preheated oven for 20 to 25 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with slightly caramelized edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with slightly caramelized edges
Tap card to mark done - 05
Warm your pre-cooked brown rice in a…
While everything roasts, warm your pre-cooked brown rice in a small saucepan over low heat with a tablespoon of water, stirring occasionally until steaming hot. Gently stir in the fresh chopped parsley.
Look for: steaming hot
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Let the chicken rest for 5 minutes…
Let the chicken rest for 5 minutes before slicing. Serve the sliced chicken and roasted vegetables alongside the herbed brown rice. For household members avoiding carbohydrates, simply serve the chicken and roasted vegetables on their own.
Allow: 5 minutes
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