Crispy Pan-Seared Chicken Thighs with Zucchini and Quinoa
Juicy skin-on chicken thighs seared to golden perfection alongside tender zucchini ribbons and fluffy quinoa. A savory, high-protein meal ready with minimal active prep.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftovers in an airtight container in the fridge for up to 3 days.
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: Heat a large non-stick skillet over medium-high…
- 01
Heat a large non-stick skillet over medium-high…
Heat a large non-stick skillet over medium-high heat. Season 150g boneless, skin-on chicken thigh evenly with a pinch of salt and black pepper.
Tap card to mark done - 02
Place the chicken thigh skin-side down in…
Place the chicken thigh skin-side down in the hot skillet. Cook undisturbed for 6 to 7 minutes until the skin is deep golden and crisp. Flip and cook for another 4 to 5 minutes until fully cooked through (internal temperature reaches 165°F / 74°C).
Look for: the skin is deep golden and crisp
Tap card to mark done - 03
Microwave 0
While the chicken cooks, microwave 0.5 cup pre-cooked quinoa according to package instructions (about 60 seconds) until hot.
Look for: hot
Tap card to mark done - 04
Remove the cooked chicken from the skillet…
Remove the cooked chicken from the skillet and let it rest on a board for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Add 1 tsp olive oil and 1…
In the same skillet with remaining chicken pan juices over medium heat, add 1 tsp olive oil and 1 cup sliced zucchini. Sauté for 3 to 4 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 06
Plate the warm quinoa
Plate the warm quinoa, spoon the sautéed zucchini alongside, and top with the crispy chicken thigh.
Ready when: everything is assembled and ready to enjoy
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