Simple Savory Garlic Chicken and Quinoa Skillet
A comforting, high-protein skillet meal packed with savory garlic and tender chicken served over nutty quinoa. Perfectly seasoned with olive oil, salt, and pepper for a quick weeknight dinner.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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 · Knife and cutting board
Time saver
Cook quinoa ahead of time and store in the refrigerator to cut dinner prep time to under 10 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 7 steps complete
Next: Place 1/4 cup (45g) dry quinoa and…
- 01
Place 1/4 cup (45g) dry quinoa and…
Place 1/4 cup (45g) dry quinoa and 1/2 cup (120ml) water into a small saucepan over high heat and bring to a boil.
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Reduce heat to low
Reduce heat to low, cover with a lid, and simmer for 12 to 15 minutes until liquid is absorbed and quinoa is fluffy.
Look for: liquid is absorbed and quinoa is fluffy
Tap card to mark done - 03
Heat 1 teaspoon (5ml) olive oil in…
Heat 1 teaspoon (5ml) olive oil in a non-stick skillet over medium heat (350°F / 175°C) for 1 minute.
Allow: 1 minute
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Add 120g diced chicken breast to the…
Add 120g diced chicken breast to the skillet and cook for 5 to 6 minutes, stirring occasionally, until browned on all sides.
Look for: browned on all sides
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Stir in 2 minced garlic cloves
Stir in 2 minced garlic cloves, 1/4 teaspoon salt, and 1/4 teaspoon black pepper, cooking for 1 minute until fragrant.
Look for: fragrant
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Add cooked quinoa directly to the skillet
Add cooked quinoa directly to the skillet, stirring continuously for 2 minutes to blend flavors and warm through.
Allow: 2 minutes
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Remove from heat and serve warm immediately
Remove from heat and serve warm immediately.
Ready when: everything is assembled and ready to enjoy
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