Smoky BBQ Rub Chicken with Steamed Carrots and Beans
Juicy pan-seared chicken breast seasoned with a savory garlic-free BBQ dry rub, paired with tender steamed baby carrots and crisp green beans.
Prep
10 min
Cook
15 min
Total
25 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 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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Store leftovers in an airtight 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 8 steps complete
Next: Combine smoked paprika
- 01
Combine smoked paprika
In a small bowl, combine smoked paprika, brown sugar, ground mustard, ground cumin, black pepper, and fine sea salt to make the garlic-free BBQ dry rub.
Tap card to mark done - 02
Pat one chicken breast dry
Pat one chicken breast dry with a paper towel and rub both sides evenly with the spice mixture.
Tap card to mark done - 03
Heat olive oil in a skillet over…
Heat olive oil in a skillet over medium heat at 350°F (175°C).
Tap card to mark done - 04
Add the seasoned chicken breast to the…
Add the seasoned chicken breast to the skillet and cook for 6 to 8 minutes per side, until the internal temperature reaches 165°F (74°C) and the crust is golden-brown.
Look for: the internal temperature reaches 165°F (74°C) and the crust is golden-brown
Tap card to mark done - 05
Place baby carrots and green beans in…
While the chicken cooks, place baby carrots and green beans in a steamer basket over boiling water.
Tap card to mark done - 06
Cover and steam for 5 to 7…
Cover and steam for 5 to 7 minutes until bright and fork-tender.
Look for: bright and fork-tender
Tap card to mark done - 07
Remove chicken from the skillet and let…
Remove chicken from the skillet and let it rest on a cutting board for 3 minutes before slicing.
Allow: 3 minutes
Tap card to mark done - 08
Serve the sliced chicken breast alongside the…
Serve the sliced chicken breast alongside the hot steamed vegetables.
Ready when: everything is assembled and ready to enjoy
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