Herbed Chicken Breast with Steamed Cauliflower and Zucchini
Pan-seared chicken breast seasoned with fresh thyme and rosemary, served alongside tender microwave-steamed zucchini and cauliflower rice drizzled with extra virgin olive oil. A quick, satisfying low-carb meal designed for gentle digestion.
Prep
10 min
Cook
12 min
Total
22 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 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
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 7 steps complete
Next: Heat 1 tbsp of extra virgin olive…
- 01
Heat 1 tbsp of extra virgin olive…
Heat 1 tbsp of extra virgin olive oil in a non-stick skillet over medium-high heat (350°F / 175°C).
Tap card to mark done - 02
Season 150g of chicken breast on both…
Season 150g of chicken breast on both sides with fine sea salt, dried thyme, and dried rosemary.
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Add the chicken to the hot skillet…
Add the chicken to the hot skillet and cook for 5-7 minutes per side, until the internal temperature reaches 165°F (74°C) and the crust is golden brown.
Look for: the internal temperature reaches 165°F (74°C) and the crust is golden brown
Tap card to mark done - 04
Place 1 cup of cauliflower rice and…
While the chicken cooks, place 1 cup of cauliflower rice and 1 cup of diced zucchini into a microwave-safe glass bowl with 1 tbsp of water.
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Cover the bowl loosely with a microwave-safe…
Cover the bowl loosely with a microwave-safe plate and microwave on high for 3-4 minutes until veggies are tender-crisp.
Look for: veggies are tender-crisp
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Carefully remove the plate from the bowl
Carefully remove the plate from the bowl, drain any excess liquid, and toss the steamed vegetables with 0.5 tbsp of extra virgin olive oil and a pinch of salt.
Ready when: everything is assembled and ready to enjoy
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Transfer the cooked chicken breast and steamed…
Transfer the cooked chicken breast and steamed vegetables to a plate and serve warm.
Ready when: everything is assembled and ready to enjoy
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