Quick Seared Chicken Tenders with Butter Lettuce Toast
Pan-seared chicken tenders served over crisp quinoa crispbreads and tender baby butter lettuce leaves. A simple, 10-minute gluten-free and soy-free lunch packed with protein.
Prep
2 min
Cook
8 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
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
2 min
Cook
8 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 6 steps complete
Next: Place a skillet over medium heat and…
- 01
Place a skillet over medium heat and…
Place a skillet over medium heat and add 1 tbsp (15 ml) olive oil.
Tap card to mark done - 02
Add 150g chicken tenders to the hot…
Add 150g chicken tenders to the hot pan and season with a light sprinkle of salt.
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Cook the chicken tenders for 4 to…
Cook the chicken tenders for 4 to 5 minutes on each side until fully opaque throughout and golden on the edges (internal temperature reaching 165°F / 74°C).
Look for: fully opaque throughout and golden on the edges (internal temperature reaching 165°F / 74°C)
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Place 2 quinoa crispbreads onto a serving…
Place 2 quinoa crispbreads onto a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Layer 1 cup (55g) baby butter lettuce…
Layer 1 cup (55g) baby butter lettuce leaves directly onto the crispbreads.
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Top with the warm
Top with the warm, cooked chicken tenders and serve immediately.
Ready when: everything is assembled and ready to enjoy
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