Grilled Chicken Mediterranean Bowl
A vibrant gluten-free and dairy-free dinner bowl packed with juicy grilled chicken breast, crisp cucumbers, kalamata olives, and fluffy quinoa. Finished with a bright lemon and extra virgin olive oil dressing.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat a heavy grill pan or skillet over medium-high heat at 375°F (190°C).
- 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 10 steps complete
Next: Preheat a heavy grill pan or skillet…
- 01
Preheat a heavy grill pan or skillet…
Preheat a heavy grill pan or skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Pat the chicken breast dry
Pat the chicken breast dry with a paper towel and season evenly on both sides with dry oregano, garlic powder, salt, and black pepper.
Tap card to mark done - 03
Add half of the extra virgin olive…
Add half of the extra virgin olive oil to the preheated pan, tilting to coat the bottom evenly.
Tap card to mark done - 04
Place the chicken breast in the pan…
Place the chicken breast in the pan and sear without moving for 6 to 7 minutes until a golden-brown crust forms.
Look for: a golden-brown crust forms
Tap card to mark done - 05
Flip the chicken breast and cook for…
Flip the chicken breast and cook for another 5 to 6 minutes until an internal thermometer inserted in the thickest part reads 165°F (74°C).
Look for: an internal thermometer inserted in the thickest part reads 165°F (74°C)
Tap card to mark done - 06
Transfer the chicken breast to a cutting…
Transfer the chicken breast to a cutting board and allow it to rest for 5 minutes before slicing into 0.5 inch (1.25cm) strips.
Allow: 5 minutes
Tap card to mark done - 07
Whisk together the remaining extra virgin olive…
In a small bowl, whisk together the remaining extra virgin olive oil, fresh lemon juice, and a pinch of salt until fully emulsified.
Look for: fully emulsified
Tap card to mark done - 08
Assemble the bowl by laying down a…
Assemble the bowl by laying down a base of mixed baby greens and warm cooked quinoa side-by-side.
Tap card to mark done - 09
Arrange the sliced grilled chicken
Arrange the sliced grilled chicken, sliced cucumber, halved cherry tomatoes, and kalamata olives neatly over the greens and quinoa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Drizzle the lemon-olive oil dressing evenly over…
Drizzle the lemon-olive oil dressing evenly over the assembled bowl and serve immediately. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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