Lemon Herb Grilled Chicken and Quinoa Salad Bowl
Tender grilled chicken breast served over fluffy quinoa with finely chopped cucumber and parsley. Light, soothing, and packed with easily digestible protein.
Prep
10 min
Cook
12 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Nicole + Lila
Nicole 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 HealthEveryday 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
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
10 min
Cook
12 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
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: Heat a small non-stick skillet over medium-high…
- 01
Heat a small non-stick skillet over medium-high…
Heat a small non-stick skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season the chicken breast with a pinch…
Season the chicken breast with a pinch of salt and black pepper.
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Place chicken in the hot pan and…
Place chicken in the hot pan and cook for 5-6 minutes per side until the internal temperature reaches 165°F (74°C) and the surface is golden brown.
Look for: the internal temperature reaches 165°F (74°C) and the surface is golden brown
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Transfer cooked chicken to a cutting board…
Transfer cooked chicken to a cutting board and let rest for 3 minutes before slicing into bite-sized pieces.
Allow: 3 minutes
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Combine cooked quinoa
In a medium bowl, combine cooked quinoa, finely diced cucumber, and chopped fresh parsley.
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Whisk together lemon juice and olive oil…
Whisk together lemon juice and olive oil in a small cup, then pour over the quinoa mixture and toss until evenly coated.
Look for: evenly coated
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Top the quinoa salad with sliced grilled…
Top the quinoa salad with sliced grilled chicken and serve immediately.
Ready when: everything is assembled and ready to enjoy
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Store leftovers in an airtight container in…
Store leftovers in an airtight container in the refrigerator for up to 3 days.
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