Pan-Roasted Chicken Sausage and Summer Vegetable Skillet with Rice
A quick 15-minute skillet of savory chicken sausage, tender courgette, and sweet bell pepper served over fluffy brown rice. Seasoned with garlic, smoked paprika, oregano, and a touch of chili flakes for bold flavor.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
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
Time saver
Store leftover cooked skillet mixture in an airtight container in the fridge 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 7 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium-high heat (350°F / 175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 1 sliced chicken sausage
Add 1 sliced chicken sausage, 0.5 courgette, and 0.5 red bell pepper to the hot skillet.
Tap card to mark done - 03
Pan-roast for 6 to 8 minutes
Pan-roast for 6 to 8 minutes, stirring occasionally, until the sausage edges are golden brown and the vegetables are tender-crisp.
Look for: the sausage edges are golden brown and the vegetables are tender-crisp
Tap card to mark done - 04
Stir in 1 garlic clove
Stir in 1 garlic clove, 0.5 tsp smoked paprika, 0.5 tsp dried oregano, a pinch of chili flakes, and 0.5 cup cherry tomato.
Tap card to mark done - 05
Cook for 2 minutes until the tomatoes…
Cook for 2 minutes until the tomatoes begin to soften and burst.
Look for: the tomatoes begin to soften and burst
Tap card to mark done - 06
Warm 125g of pre-cooked brown rice in…
Warm 125g of pre-cooked brown rice in the microwave for 60 seconds or add directly to the skillet for 1 to 2 minutes to heat through.
Allow: 1 to 2 minutes
Tap card to mark done - 07
Spoon the brown rice onto a serving…
Spoon the brown rice onto a serving plate, top with the pan-roasted sausage and summer vegetables, and serve immediately.
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.