Cajun Blackened Chicken Thighs With Quinoa & Mushroom Pilaf
Juicy Cajun-spiced chicken thighs served over savory quinoa with sautéed mushrooms and fresh mixed greens. A flavorful gluten-free and dairy-free dinner high in protein and fiber.
Prep
10 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Nicole + Lila
Nicole 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
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
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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Store leftover cooked chicken and pilaf in an airtight glass container in the refrigerator 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 9 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.25 cups of dry quinoa and rinse under cool water in a fine-mesh strainer.
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Bring 0
In a small saucepan over high heat, bring 0.5 cups of water and the rinsed quinoa to a boil, then reduce heat to low, cover with a lid, and simmer for 15 minutes until liquid is absorbed; remove from heat and let sit covered for 5 minutes.
Look for: liquid is absorbed
Tap card to mark done - 03
Heat 0
While quinoa cooks, heat 0.5 tbsp of olive oil in a skillet over medium-high heat (about 375°F / 190°C).
Tap card to mark done - 04
Rub 150g of skinless boneless chicken thigh…
Rub 150g of skinless boneless chicken thigh evenly with 1 tsp of Cajun seasoning.
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Place the chicken thigh in the hot…
Place the chicken thigh in the hot skillet and cook for 6 to 7 minutes per side until blackened on the outside and internal temperature reaches 165°F (74°C); transfer to a plate to rest for 3 minutes.
Look for: blackened on the outside and internal temperature reaches 165°F (74°C)
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Add the remaining 0
In the same skillet over medium heat, add the remaining 0.5 tbsp of olive oil and 75g of sliced cremini mushroom.
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Sauté mushrooms for 5 minutes until browned…
Sauté mushrooms for 5 minutes until browned and tender.
Look for: browned and tender
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Fluff the cooked quinoa with a fork…
Fluff the cooked quinoa with a fork and fold in the sautéed mushrooms.
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Arrange 1 cup of fresh mixed greens…
Arrange 1 cup of fresh mixed greens on a plate, top with the mushroom quinoa pilaf, and lay the sliced Cajun chicken thigh over top to serve.
Ready when: everything is assembled and ready to enjoy
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