Lemon Herb Chicken Breast with Quinoa and Roasted Carrots
Juicy pan-seared lemon herb chicken breast served over fluffy quinoa with roasted sweet carrots. A simple, high-protein meal crafted without gluten, lactose, salmon, or zucchini.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
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
Oven · Large skillet · Sheet pan · Saucepan
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat the oven to 400°F (200°C) and…
- 01
Preheat the oven to 400°F (200°C) and…
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Toss sliced carrots on the baking sheet…
Toss sliced carrots on the baking sheet with olive oil, salt, and black pepper. Roast in the oven for 20 minutes until tender and slightly caramelized.
Look for: tender and slightly caramelized
Tap card to mark done - 03
Bring water and quinoa to a boil…
Bring water and quinoa to a boil in a small saucepan over medium-high heat. Cover, reduce heat to low, and simmer for 15 minutes until liquid is absorbed, then remove from heat and let sit covered for 5 minutes.
Look for: liquid is absorbed, then remove from heat and let sit covered for 5 minutes
Tap card to mark done - 04
Heat olive oil in a skillet over…
Heat olive oil in a skillet over medium heat.
Tap card to mark done - 05
Season chicken breast with dried oregano
Season chicken breast with dried oregano, salt, black pepper, and fresh lemon juice.
Tap card to mark done - 06
Place chicken breast in the skillet and…
Place chicken breast in the skillet and cook for 6 to 7 minutes per side until the internal temperature reaches 165°F (74°C).
Look for: the internal temperature reaches 165°F (74°C)
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Remove chicken from skillet and let rest…
Remove chicken from skillet and let rest on a cutting board for 3 minutes before slicing.
Allow: 3 minutes
Tap card to mark done - 08
Serve sliced chicken over warm quinoa alongside…
Serve sliced chicken over warm quinoa alongside roasted carrots.
Ready when: everything is assembled and ready to enjoy
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