Cajun Blackened Chicken Thighs With Quinoa Pilaf
Juicy, Cajun-seasoned chicken thighs seared to perfection and served over a flavorful quinoa and bell pepper pilaf. Naturally gluten-free and dairy-free for a satisfying, nutrient-rich meal.
Prep
10 min
Cook
20 min
Total
30 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 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
Large skillet · Saucepan · Colander · Mixing bowl · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
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 12 steps complete
Next: Combine 1 tsp Cajun seasoning
- 01
Combine 1 tsp Cajun seasoning
In a small bowl, combine 1 tsp Cajun seasoning, 0.25 tsp garlic powder, and a pinch of black pepper.
Tap card to mark done - 02
Pat 150g boneless
Pat 150g boneless, skinless chicken thigh dry with a paper towel and coat evenly with the spice rub.
Tap card to mark done - 03
Rinse 0
Rinse 0.25 cup dry quinoa in a fine-mesh strainer under cold water.
Tap card to mark done - 04
Heat a small saucepan over medium heat
Heat a small saucepan over medium heat, add the rinsed quinoa and 0.5 cup water or gluten-free low-sodium vegetable broth, and bring to a simmer.
Tap card to mark done - 05
Cover the saucepan
Cover the saucepan, reduce heat to low, and cook for 15 minutes until liquid is absorbed and quinoa is fluffy.
Look for: liquid is absorbed and quinoa is fluffy
Tap card to mark done - 06
Dice 1 green bell pepper and 0
While quinoa cooks, dice 1 green bell pepper and 0.5 yellow onion into 0.25 inch (0.6 cm) pieces.
Tap card to mark done - 07
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a skillet over medium-high heat.
Tap card to mark done - 08
Add the seasoned chicken thigh to the…
Add the seasoned chicken thigh to the skillet and sear for 5 to 6 minutes per side, or until the internal temperature reaches 165°F (74°C) and a deep golden crust forms.
Look for: the internal temperature reaches 165°F (74°C) and a deep golden crust forms
Tap card to mark done - 09
Transfer cooked chicken to a plate to…
Transfer cooked chicken to a plate to rest for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 10
Add the diced bell pepper and yellow…
In the same skillet over medium heat, add the diced bell pepper and yellow onion, sauteing for 4 to 5 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 11
Fold the sauteed vegetables into the cooked…
Fold the sauteed vegetables into the cooked quinoa pilaf.
Tap card to mark done - 12
Slice the chicken thigh and serve warm…
Slice the chicken thigh and serve warm over the quinoa pilaf.
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.