Herbed Chicken Breast with Roasted Fresh Vegetables
Tender seared chicken breast cooked with juicy cherry tomatoes, zucchini, and crisp red bell peppers. Light, nutrient-dense, and completely free of gluten, dairy, soy, and eggs.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Time saver
Store leftover cooked chicken and veggies 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 7 steps complete
Next: Heat 1 tsp (5ml) of olive oil…
- 01
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a non-stick skillet over medium-high heat (350°F / 175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Season 150g raw chicken breast on both…
Season 150g raw chicken breast on both sides with a pinch of sea salt and dried Italian herbs.
Tap card to mark done - 03
Place the chicken breast in the heated…
Place the chicken breast in the heated skillet and sear for 5 to 6 minutes until gold brown on the bottom.
Look for: gold brown on the bottom
Tap card to mark done - 04
Flip the chicken breast over and lower…
Flip the chicken breast over and lower the heat to medium.
Tap card to mark done - 05
Add 1 minced garlic clove
Add 1 minced garlic clove, 0.5 chopped zucchini, 0.5 chopped red bell pepper, and 0.5 cup cherry tomatoes into the skillet around the chicken.
Tap card to mark done - 06
Cover the skillet with a lid and…
Cover the skillet with a lid and cook for 6 to 8 minutes until the internal temperature of the chicken reaches 165°F (74°C) on a meat thermometer and the vegetables are tender.
Look for: the internal temperature of the chicken reaches 165°F (74°C) on a meat thermometer and the vegetables are tender
Tap card to mark done - 07
Remove from heat
Remove from heat, allow the chicken to rest for 3 minutes to retain juices, then serve warm with the pan-roasted vegetables.
Allow: 3 minutes
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