Garlic Roasted Chicken and Broccoli Sheet Pan
Tender chicken breast and crisp broccoli florets tossed in olive oil, garlic, and warm spices, roasted together on a single pan.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Kimberley + Lila
Kimberley 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
This recipe is perfect for meal prep; store any leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 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 7 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
Tap card to mark done - 02
Cut the chicken breast into bite-sized
Cut the chicken breast into bite-sized, 1 inch (2.5cm) cubes to ensure even and quick cooking.
Tap card to mark done - 03
Chop the broccoli into small
Chop the broccoli into small, bite-sized florets so they roast at the same rate as the chicken.
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Combine the chicken cubes
In a medium mixing bowl, combine the chicken cubes, broccoli florets, olive oil, garlic powder, onion powder, paprika, and salt. Toss thoroughly until all pieces are lightly coated with oil and spices.
Look for: all pieces are lightly coated with oil and spices
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Spread the mixture onto the prepared baking…
Spread the mixture onto the prepared baking sheet in a single layer, ensuring the pieces are not crowded so they roast instead of steaming.
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Roast in the preheated oven for 20…
Roast in the preheated oven for 20 to 25 minutes. You will know it is done when the chicken is golden-brown and registers an internal temperature of 165°F (74°C), and the broccoli edges are slightly charred and tender when pierced with a fork.
Allow: 20 to 25 minutes
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Transfer to a plate and serve immediately
Transfer to a plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
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