Zesty Chicken and Prawn Rice Bowl
A vibrant, high-protein bowl featuring tender chicken, juicy prawns, and quick-cooked mushrooms and spinach over long grain rice, finished with a fresh tomato and chilli-tamari dressing.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
For meal prep, cook the chicken, prawns, and rice ahead of time, then assemble with fresh tomato and dressing just before eating.
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: Cook the long-grain rice according to package…
- 01
Cook the long-grain rice according to package…
Cook the long-grain rice according to package directions, then set aside to cool slightly.
Tap card to mark done - 02
Whisk together the lemon juice
In a small bowl, whisk together the lemon juice, gluten-free tamari, grated ginger, and finely chopped red chilli to create the dressing.
Tap card to mark done - 03
Heat a non-stick skillet over medium-high heat…
Heat a non-stick skillet over medium-high heat with a splash of water or a tiny drop of olive oil. Add the sliced chicken breast and sauté for 5 to 6 minutes, until cooked through and golden.
Look for: cooked through and golden
Tap card to mark done - 04
Add the sliced mushroom and prawns to…
Add the sliced mushroom and prawns to the same skillet. Sauté for 3 to 4 minutes until the prawns are pink and cooked through, and the mushrooms are tender but still hold their shape.
Look for: the prawns are pink and cooked through, and the mushrooms are tender but still hold their shape
Tap card to mark done - 05
Turn off the heat
Turn off the heat. Toss in the baby spinach leaves, allowing them to barely wilt from the residual heat for about 30 seconds to maintain a vibrant green color.
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Assemble the bowl by placing the cooked…
Assemble the bowl by placing the cooked long-grain rice at the bottom, topped with the chicken, prawns, mushrooms, and spinach.
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Garnish with the fresh
Garnish with the fresh, crunchy diced tomato and drizzle the zesty tamari-ginger dressing over the top before serving.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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