Cajun Blackened Chicken Thighs With Quinoa & Mushroom Pilaf
Seared Cajun-spiced chicken thighs served over fluffy quinoa with savory sautéed mushrooms and fresh mixed greens. Naturally gluten-free and dairy-free for a nourishing, high-protein meal.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Nicole + Lila
Nicole 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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · 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 12 steps complete
Next: Combine 1 tsp Cajun seasoning
- 01
Combine 1 tsp Cajun seasoning
Combine 1 tsp Cajun seasoning, 0.25 tsp garlic powder, and a pinch of black pepper in a small dish.
Tap card to mark done - 02
Pat 150g boneless
Pat 150g boneless, skinless chicken thigh dry with a paper towel and coat evenly on all sides with the spice mixture.
Tap card to mark done - 03
Rinse 0
Rinse 0.25 cup dry quinoa in a fine-mesh strainer under cold water.
Tap card to mark done - 04
Place rinsed quinoa and 0
Place rinsed quinoa and 0.5 cup water or gluten-free low-sodium broth in a small saucepan over medium-high heat and bring to a simmer.
Tap card to mark done - 05
Cover saucepan
Cover saucepan, drop heat to low, and cook for 15 minutes until liquid is fully absorbed and quinoa is fluffy.
Look for: liquid is fully absorbed and quinoa is fluffy
Tap card to mark done - 06
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a skillet over medium-high heat.
Tap card to mark done - 07
Place seasoned chicken thigh in the skillet…
Place seasoned chicken thigh in the skillet and sear for 5 to 6 minutes per side until deep golden brown and the internal temperature reaches 165°F (74°C).
Look for: deep golden brown and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 08
Transfer cooked chicken to a cutting board…
Transfer cooked chicken to a cutting board to rest for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 09
Add the remaining 1 tsp olive oil
In the same skillet over medium heat, add the remaining 1 tsp olive oil, 0.5 diced yellow onion, and 1 cup sliced cremini mushroom.
Tap card to mark done - 10
Sauté vegetables for 5 minutes until mushrooms…
Sauté vegetables for 5 minutes until mushrooms are browned and tender.
Look for: mushrooms are browned and tender
Tap card to mark done - 11
Fold sautéed mushrooms
Fold sautéed mushrooms, onion, and 1.5 cups mixed greens into warm cooked quinoa until greens wilt slightly.
Look for: greens wilt slightly
Tap card to mark done - 12
Slice chicken thigh and serve warm over…
Slice chicken thigh and serve warm over the quinoa pilaf.
Ready when: everything is assembled and ready to enjoy
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