Crispy Pan-Seared Chicken Thighs with Skillet Veggies and Quinoa
Golden pan-seared chicken thighs served over quick sautéed bell peppers, onions, cherry tomatoes, and warm quinoa. A 15-minute skillet dinner packed with 40g of protein and fiber.
Prep
5 min
Cook
10 min
Total
15 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
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
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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Use pre-cooked pouch quinoa or leftover chilled quinoa to keep prep time under 5 minutes.
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 9 steps complete
Next: Place a medium skillet over medium-high heat…
- 01
Place a medium skillet over medium-high heat…
Place a medium skillet over medium-high heat and add half of the olive oil, allowing it to shimmer for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Season the boneless skinless chicken thigh evenly…
Season the boneless skinless chicken thigh evenly on both sides with a pinch of salt and black pepper.
Tap card to mark done - 03
Add the chicken thigh to the hot…
Add the chicken thigh to the hot skillet and sear undisturbed for 5 to 6 minutes until a deeply golden crust forms on the bottom.
Look for: a deeply golden crust forms on the bottom
Tap card to mark done - 04
Flip the chicken thigh and cook for…
Flip the chicken thigh and cook for another 4 to 5 minutes until cooked through and the internal temperature reaches 165°F (74°C).
Look for: cooked through and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 05
Transfer the chicken thigh to a warm…
Transfer the chicken thigh to a warm plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Pour the remaining olive oil into the…
Pour the remaining olive oil into the same hot skillet over medium heat.
Tap card to mark done - 07
Add the red bell pepper
Add the red bell pepper, red onion, and cherry tomato, stirring continuously for 2 to 3 minutes until the vegetables soften slightly and the tomatoes begin to burst.
Look for: the vegetables soften slightly and the tomatoes begin to burst
Tap card to mark done - 08
Stir the cooked quinoa directly into the…
Stir the cooked quinoa directly into the skillet with the vegetables, tossing for 1 minute until warmed through.
Look for: warmed through
Tap card to mark done - 09
Spoon the vegetable and quinoa mix onto…
Spoon the vegetable and quinoa mix onto a serving plate, top with the pan-seared chicken thigh, and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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