Lemon Garlic Chicken Breast with Roasted Broccoli and Quinoa
Juicy baked lemon-garlic chicken breast paired with crisp roasted broccoli florets and fluffy quinoa. A satisfying, egg-free 400-calorie dinner packed with protein and fiber.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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
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
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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl
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 (200°C) and line a large baking sheet with parchment…
- 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 (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Whisk together olive oil
In a small bowl, whisk together olive oil, lemon juice, minced garlic clove, dried oregano, salt, and pepper to create a quick marinade.
Tap card to mark done - 03
Place the chicken breast on one side…
Place the chicken breast on one side of the baking sheet and brush both sides evenly with half of the marinade.
Tap card to mark done - 04
Scatter the broccoli florets on the other…
Scatter the broccoli florets on the other side of the baking sheet and drizzle with the remaining marinade, tossing to coat evenly.
Tap card to mark done - 05
Bake in the preheated oven for 18…
Bake in the preheated oven for 18 to 20 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is crisp-tender with browned edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is crisp-tender with browned edges
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Remove from the oven and let the…
Remove from the oven and let the chicken breast rest on a cutting board for 3 to 5 minutes before slicing.
Allow: 3 to 5 minutes
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Fluff pre-cooked quinoa with a fork and…
Fluff pre-cooked quinoa with a fork and serve on a plate alongside the sliced chicken and roasted broccoli.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve warm immediately
Serve warm immediately. Leftovers can be refrigerated in an airtight container for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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