20-Minute Tuscan Chicken and Cannellini Bean Skillet
A cozy, one-pan dinner featuring tender chicken breast, creamy white beans, wilted baby spinach, and sun-dried tomatoes topped with toasted pumpkin seeds. Warm, highly satisfying, and naturally sugar-free.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Bambi + Lila
Bambi 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
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
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
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Leftovers store well in an airtight container in the refrigerator for up to 3 days and reheat quickly in a skillet.
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 8 steps complete
Next: Cut the chicken breast into bite-sized 1…
- 01
Cut the chicken breast into bite-sized 1…
Cut the chicken breast into bite-sized 1 inch (2.5cm) pieces and season lightly with salt, black pepper, and dried Italian seasoning.
Tap card to mark done - 02
Heat the olive oil in a large…
Heat the olive oil in a large skillet over medium-high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add the seasoned chicken pieces to the…
Add the seasoned chicken pieces to the hot skillet in a single layer and cook undisturbed for 4 minutes until golden on the bottom.
Look for: golden on the bottom
Tap card to mark done - 04
Stir in the minced garlic clove and…
Stir in the minced garlic clove and sliced sun-dried tomato, cooking for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 05
Turn the chicken pieces over and add…
Turn the chicken pieces over and add the rinsed cannellini beans, stirring gently to combine with the pan juices.
Tap card to mark done - 06
Reduce the heat to medium
Reduce the heat to medium, cover the skillet with a lid, and cook for 5 minutes until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Look for: the chicken is cooked through and reaches an internal temperature of 165°F (74°C)
Tap card to mark done - 07
Uncover the skillet
Uncover the skillet, pile the fresh baby spinach on top, and stir continuously for 2 minutes until the spinach is fully wilted and dark green.
Look for: the spinach is fully wilted and dark green
Tap card to mark done - 08
Turn off the heat
Turn off the heat, sprinkle the pumpkin seeds evenly over the dish, and allow to rest for 1 minute before serving.
Allow: 1 minute
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