Grilled Chicken and Broccoli Bowl with Cilantro Sauce
A balanced bowl featuring lean grilled chicken, steamed broccoli, and peppery arugula over fluffy white rice, finished with a zesty cilantro sauce.
Prep
10 min
Cook
20 min
Total
30 min
Makes about
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica 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 HealthSteadier 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
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
Comfortably 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
The cilantro sauce can be made in larger batches and stored 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: Season the chicken breast with a pinch…
- 01
Season the chicken breast with a pinch…
Season the chicken breast with a pinch of salt and pepper. Grill over medium-high heat for 6-8 minutes per side until cooked through (internal temperature of 165°F (74°C)). Let it rest for 5 minutes before slicing.
Look for: cooked through (internal temperature of 165°F (74°C))
Tap card to mark done - 02
Steam the broccoli florets for 4-5 minutes…
While the chicken cooks, steam the broccoli florets for 4-5 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
Tap card to mark done - 03
Prepare the cilantro sauce by blending fresh…
Prepare the cilantro sauce by blending fresh cilantro, lime juice, a touch of olive oil, and garlic until smooth.
Look for: smooth
Tap card to mark done - 04
Layer the white rice and fresh arugula
In a serving bowl, layer the white rice and fresh arugula.
Tap card to mark done - 05
Top with the sliced grilled chicken and…
Top with the sliced grilled chicken and steamed broccoli.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Drizzle the cilantro sauce generously over the…
Drizzle the cilantro sauce generously over the entire bowl.
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