Garlic-Free Maple BBQ Chicken with Carrots and Green Beans
Juicy baked chicken breast coated in a quick homemade garlic-free BBQ glaze, served alongside steamed baby carrots and green beans. Designed for steady energy and easy digestion without garlic or onions.
Prep
10 min
Cook
22 min
Total
32 min
Makes
1 serving
Created together. Shared with you.
Made by Jamie + Lila
Jamie 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
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
10 min
Cook
22 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days for an easy meal-prep option.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Whisk together tomato paste
In a small bowl, whisk together tomato paste, maple syrup, apple cider vinegar, Dijon mustard, and smoked paprika until smooth to create the BBQ glaze.
Look for: smooth to create the BBQ glaze
Tap card to mark done - 03
Place the chicken breast on one side…
Place the chicken breast on one side of the baking sheet and brush generously on all sides with the glaze.
Tap card to mark done - 04
Toss the baby carrots and green beans…
On the other side of the baking sheet, toss the baby carrots and green beans with olive oil, salt, and pepper, then spread them into an even single layer.
Tap card to mark done - 05
Bake in the preheated oven for 20…
Bake in the preheated oven for 20 to 22 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender-crisp.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender-crisp
Tap card to mark done - 06
Remove from the oven and allow the…
Remove from the oven and allow the chicken to rest for 5 minutes before slicing and serving alongside the warm vegetables.
Allow: 5 minutes
Tap card to mark done
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