Cozy Roasted Chicken Breast With Herbed Rice And Broccoli
Tender herb-roasted chicken breast served with vibrant lemon-garlic broccoli and a side of savory herbed brown rice.
Prep
15 min
Cook
25 min
Total
40 min
Makes
2 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
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
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
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 · Sheet pan · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (204°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 8 steps complete
Next: Preheat your oven to 400°F (204°C)
- 01
Preheat your oven to 400°F (204°C)
Preheat your oven to 400°F (204°C). Line a large baking sheet with parchment paper.
Tap card to mark done - 02
Pat the chicken breast dry
Pat the chicken breast dry with a paper towel. Place the chicken breast on one side of the prepared baking sheet.
Tap card to mark done - 03
Toss the broccoli florets in a bowl…
Toss the broccoli florets in a bowl with half of the olive oil, minced garlic, lemon zest, and a pinch of salt. Spread the seasoned broccoli onto the other side of the baking sheet.
Tap card to mark done - 04
Drizzle the remaining olive oil over the…
Drizzle the remaining olive oil over the chicken breast and rub with dried oregano, dried thyme, salt, and black pepper.
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Roast in the preheated oven for 20…
Roast in the preheated oven for 20 to 25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is tender with slightly crisped edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is tender with slightly crisped edges
Tap card to mark done - 06
Warm the pre-cooked brown rice in a…
While the sheet pan roasts, warm the pre-cooked brown rice in a small saucepan over medium-low heat. Stir in the fresh chopped parsley and a squeeze of fresh lemon juice.
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Remove the baking sheet from the oven
Remove the baking sheet from the oven. Let the chicken rest for 5 minutes before slicing.
Allow: 5 minutes
Tap card to mark done - 08
Serve the sliced chicken breast alongside the…
Serve the sliced chicken breast alongside the roasted garlic broccoli, keeping the herbed brown rice on the side as a customizable starch.
Ready when: everything is assembled and ready to enjoy
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