Lemon Herb Turkey and Jasmine Rice Bowl
Juicy pan-seared turkey breast seasoned with oregano and lemon, served over soft jasmine rice and quick-sautéed zucchini. A light, gut-friendly bowl packing over 35g of lean protein.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
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 10 steps complete
Next: Measure out the jasmine rice
- 01
Measure out the jasmine rice
Measure out the jasmine rice, ground turkey breast, diced zucchini, extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper.
Tap card to mark done - 02
Place a small saucepan over medium heat
Place a small saucepan over medium heat, add the jasmine rice and 1 cup (240ml) of water, bring to a gentle boil, then cover with a lid, reduce heat to low, and simmer for 12 to 15 minutes until the water is fully absorbed and rice is tender.
Look for: the water is fully absorbed and rice is tender
Tap card to mark done - 03
Place a medium non-stick skillet over medium-high…
Place a medium non-stick skillet over medium-high heat and add 0.5 tsp of extra virgin olive oil.
Tap card to mark done - 04
Add the ground turkey breast to the…
Add the ground turkey breast to the hot skillet, breaking it apart with a spatula, and season with dried oregano, salt, and black pepper.
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Cook the turkey breast for 6 to…
Cook the turkey breast for 6 to 8 minutes, stirring frequently, until fully browned and cooked through with no pink remaining (internal temperature reaches 165°F / 74°C).
Look for: fully browned and cooked through with no pink remaining (internal temperature reaches 165°F / 74°C)
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Remove the turkey from the skillet and…
Remove the turkey from the skillet and set aside on a plate.
Ready when: everything is assembled and ready to enjoy
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Add the remaining 0
In the same skillet over medium heat, add the remaining 0.5 tsp of extra virgin olive oil and the diced zucchini.
Tap card to mark done - 08
Sauté the zucchini for 3 to 4…
Sauté the zucchini for 3 to 4 minutes until tender-crisp and lightly browned.
Look for: tender-crisp and lightly browned
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Return the cooked turkey breast to the…
Return the cooked turkey breast to the skillet with the zucchini, drizzle with fresh lemon juice, and stir for 1 minute to warm everything together.
Allow: 1 minute
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Spoon the warm jasmine rice into a…
Spoon the warm jasmine rice into a serving bowl, top with the lemon-herb turkey and zucchini mixture, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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