Lemon Zest Chicken And Asparagus Rice Salad
A vibrant, portable cold salad featuring tender chicken breast, wild rice, and crisp asparagus tossed in a bright zesty lemon dressing. It is designed to be easily prepped in bulk on Sunday for quick, ready-to-go lunches.
Prep
15 min
Cook
15 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by Colleen + Lila
Colleen 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
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Sheet pan · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 6 steps complete
Next: Cook the wild rice according to package…
- 01
Cook the wild rice according to package…
Cook the wild rice according to package directions, then spread it onto a baking sheet to cool completely before assembling the salad.
Tap card to mark done - 02
Whisk together the olive oil
In a small bowl, whisk together the olive oil, freshly squeezed lemon juice, grated lemon zest, salt, and black pepper until emulsified.
Look for: emulsified
Tap card to mark done - 03
Heat a medium skillet over medium-high heat
Heat a medium skillet over medium-high heat. Add the chicken breast slices and sear for 5 to 6 minutes per side, or until the internal temperature reaches 165°F (74°C). Transfer to a cutting board, let rest for 5 minutes, then slice into bite-sized pieces.
Look for: the internal temperature reaches 165°F (74°C)
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Bring a small pot of salted water…
Bring a small pot of salted water to a boil. Blanch the asparagus pieces for 2 minutes until bright green and tender-crisp, then immediately plunge them into ice water to stop the cooking. Drain and pat dry.
Look for: bright green and tender-crisp, then immediately plunge them into ice water to stop the cooking
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Combine the cooled wild rice
In a large mixing bowl, combine the cooled wild rice, chicken breast pieces, blanched asparagus, and halved cherry tomatoes.
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Pour the lemon dressing over the salad…
Pour the lemon dressing over the salad and toss well to combine. Cover and chill in the refrigerator for at least 30 minutes before serving, or portion into airtight meal-prep containers for the week.
Allow: 30 minutes
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