Quick Garlic Chicken Veggie Skillet
A fast, high-protein skillet meal featuring tender chicken breast, crisp zucchini, and sweet bell peppers. Crisp veggies and aromatic garlic make this a satisfying 15-minute dish perfect for busy days.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by EC + Lila
EC 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
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
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
Swap zucchini for broccoli florets or asparagus depending on what you have in your fridge.
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 a medium nonstick skillet over medium-high…
- 01
Place a medium nonstick skillet over medium-high…
Place a medium nonstick skillet over medium-high heat (375°F / 190°C) and add olive oil.
Tap card to mark done - 02
Add cut chicken breast piece to the…
Add cut chicken breast piece to the skillet and cook for 5 to 6 minutes, stirring occasionally, until browned on all sides and internal temperature reaches 165°F (74°C).
Look for: browned on all sides and internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Toss in chopped bell pepper
Toss in chopped bell pepper, zucchini, and minced garlic clove, stirring frequently for 4 to 5 minutes until veggies are tender-crisp.
Look for: veggies are tender-crisp
Tap card to mark done - 04
Season with salt and black pepper
Season with salt and black pepper, toss well to combine, and remove skillet from heat.
Tap card to mark done - 05
Transfer to a serving plate and enjoy…
Transfer to a serving plate and enjoy 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
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download