Mediterranean Lemon Chicken and Herb Quinoa
Tender pan-seared chicken breast served over warm, herbed quinoa with crisp cucumber and a squeeze of fresh lemon.
Prep
10 min
Cook
15 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by Mari + Lila
Mari 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · Mixing bowl
Time saver
To save time on busy weekdays, cook a double batch of quinoa ahead of time. Simply reheat it or serve this dish as a refreshing cold grain salad.
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: Rinse the quinoa thoroughly in a fine-mesh…
- 01
Rinse the quinoa thoroughly in a fine-mesh…
Rinse the quinoa thoroughly in a fine-mesh strainer under cold running water.
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Combine the rinsed quinoa with 1 cup…
In a medium saucepan, combine the rinsed quinoa with 1 cup (240ml) of water and a pinch of salt. Bring to a boil over high heat, then cover with a tight-fitting lid, lower the heat to medium-low, and simmer for 15 minutes or until all water is absorbed. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.
Look for: all water is absorbed
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Pat the chicken breast dry
While the quinoa cooks, pat the chicken breast dry with a paper towel and season both sides with salt and dried oregano.
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Heat the olive oil in a non-stick…
Heat the olive oil in a non-stick skillet over medium-high heat. Add the chicken breast and cook for about 5 to 6 minutes per side, or until a meat thermometer registers 165°F (74°C) and the juices run clear.
Look for: a meat thermometer registers 165°F (74°C) and the juices run clear
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Transfer the cooked chicken to a cutting…
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes before slicing.
Allow: 5 minutes
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Toss the fluffed quinoa with the chopped…
In a small bowl, toss the fluffed quinoa with the chopped cucumber, chopped fresh parsley, and lemon juice until well mixed.
Look for: well mixed
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Divide the herbed quinoa between two plates…
Divide the herbed quinoa between two plates and top each serving with the sliced chicken breast. Garnish with a lemon wedge.
Ready when: everything is assembled and ready to enjoy
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