Pan-Seared Chicken Breast with Sautéed Zucchini and Quinoa
A light, nourishing dinner featuring tender chicken breast, garlic-infused zucchini, and protein-packed quinoa.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
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
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
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
Time saver
Pre-cook quinoa earlier in the week to assemble this dinner in under 15 minutes.
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: Measure out cooked quinoa and set aside
- 01
Measure out cooked quinoa and set aside
Measure out cooked quinoa and set aside.
Tap card to mark done - 02
Heat olive oil in a skillet over…
Heat olive oil in a skillet over medium-high heat (350°F / 175°C).
Tap card to mark done - 03
Season chicken breast lightly with salt and…
Season chicken breast lightly with salt and pepper, then place it in the hot pan.
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Cook the chicken for 6 to 7…
Cook the chicken for 6 to 7 minutes per side, until golden brown and the internal temperature reaches 165°F (74°C). Transfer to a plate to rest for 3 minutes.
Look for: golden brown and the internal temperature reaches 165°F (74°C)
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Add minced garlic and sliced zucchini
In the same skillet, add minced garlic and sliced zucchini.
Tap card to mark done - 06
Sauté for 3 to 4 minutes over…
Sauté for 3 to 4 minutes over medium heat until zucchini is tender-crisp.
Look for: zucchini is tender-crisp
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Add cooked quinoa to the skillet to…
Add cooked quinoa to the skillet to warm through for 1 minute.
Allow: 1 minute
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Serve sliced chicken alongside the garlic zucchini…
Serve sliced chicken alongside the garlic zucchini and quinoa.
Ready when: everything is assembled and ready to enjoy
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