One Pan Garlic Tamari Chicken and Rice
A satisfying, high-protein skillet featuring chicken breast, savory mushrooms, and brown rice coated in a simple garlic-tamari glaze. It is perfect after a heavy workout and ready in just 30 minutes.
Prep
10 min
Cook
15 min
Total
25 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a hot skillet with a splash of water to keep the chicken juicy.
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: Prepare the chicken by cutting the chicken…
- 01
Prepare the chicken by cutting the chicken…
Prepare the chicken by cutting the chicken breast into bite-sized 1 inch (2.5cm) cubes.
Tap card to mark done - 02
Whisk together the tamari
In a small bowl, whisk together the tamari, lemon juice, minced garlic, and grated ginger to create the sauce.
Tap card to mark done - 03
Heat the olive oil in a large…
Heat the olive oil in a large skillet over medium-high heat. Add the chicken cubes and cook for 5 to 6 minutes, stirring occasionally, until they are golden brown and cooked through.
Look for: they are golden brown and cooked through
Tap card to mark done - 04
Add the sliced brown cremini mushroom to…
Add the sliced brown cremini mushroom to the skillet. Cook for another 3 to 4 minutes until the mushrooms are tender and have released their moisture.
Look for: the mushrooms are tender and have released their moisture
Tap card to mark done - 05
Pour in the pre-cooked brown rice and…
Pour in the pre-cooked brown rice and the tamari-lemon sauce. Stir well to combine all ingredients, ensuring the rice is evenly coated.
Tap card to mark done - 06
Let everything simmer together for 2 to…
Let everything simmer together for 2 to 3 minutes until the dish is piping hot and the sauce has slightly thickened. Serve immediately.
Look for: the dish is piping hot and the sauce has slightly thickened
Tap card to mark done
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