Microwave Chicken Basil Pesto and Quinoa Bowl
A 5-minute, zero-fuss meal prep bowl packed with tender roast chicken, microwaveable quinoa rice, crisp green beans, and rich basil pesto. Designed for rapid heating and high energy during long night shifts.
Prep
3 min
Cook
4 min
Total
7 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthSteadier 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
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
3 min
Cook
4 min
Total
7 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep Ahead: Assemble the chicken, grains, and green beans in a leak-proof container before your shift, leaving the pesto and seeds in small separate pots until ready to heat.
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: Place the green beans into a microwave-safe…
- 01
Place the green beans into a microwave-safe…
Place the green beans into a microwave-safe container with a splash of water, cover loosely, and microwave on high for 90 seconds until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 02
Add the pre-cooked chicken breast and microwaveable…
Add the pre-cooked chicken breast and microwaveable brown rice and quinoa mixture directly into the container with the green beans.
Tap card to mark done - 03
Cover loosely and heat in the microwave…
Cover loosely and heat in the microwave on high for 2 minutes or until steaming hot throughout.
Look for: steaming hot throughout
Tap card to mark done - 04
Stir in the basil pesto until everything…
Stir in the basil pesto until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 05
Sprinkle pumpkin seeds over the top before…
Sprinkle pumpkin seeds over the top before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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