Lemon Garlic Chicken Breast with Quinoa and Roasted Veggies
Juicy roasted lemon and garlic chicken served over fluffy quinoa with vibrant courgette, red pepper, and soft goat cheese. Yields 3 satisfying, high-protein portions ideal for dinner and meal prep.
Prep
15 min
Cook
25 min
Total
40 min
Makes
3 servings
Created together. Shared with you.
Made by Claire + Lila
Claire 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
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 200°C (180°C fan) and line a large baking tray with parchm…
- 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 your oven to 200°C (180°C fan)…
- 01
Preheat your oven to 200°C (180°C fan)…
Preheat your oven to 200°C (180°C fan) and line a large baking tray with parchment paper.
Tap card to mark done - 02
Combine half of the olive oil
In a small bowl, combine half of the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, salt, and black pepper to create the marinade.
Tap card to mark done - 03
Place the chicken breasts on one side…
Place the chicken breasts on one side of the baking tray and spoon half the garlic-herb marinade evenly over them.
Tap card to mark done - 04
Chop the courgette
Chop the courgette, red bell pepper, and red onion into 2cm chunks. Toss the vegetables with the remaining olive oil and spread them evenly across the other half of the baking tray.
Tap card to mark done - 05
Roast in the preheated oven for 20…
Roast in the preheated oven for 20 to 25 minutes until the chicken reaches an internal temperature of 74°C and the vegetables are tender and lightly charred at the edges.
Look for: the chicken reaches an internal temperature of 74°C and the vegetables are tender and lightly charred at the edges
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Bring a saucepan of water to a…
While the chicken and vegetables are roasting, bring a saucepan of water to a boil. Add the rinsed quinoa, reduce the heat to medium-low, cover, and simmer for 12 to 15 minutes until the water is absorbed and the grains are tender. Fluff with a fork.
Look for: the water is absorbed and the grains are tender
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Remove the chicken from the oven and…
Remove the chicken from the oven and allow it to rest on a cutting board for 5 minutes before slicing thinly.
Allow: 5 minutes
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Divide the cooked quinoa
Divide the cooked quinoa, roasted vegetables, and sliced chicken breast evenly across three plates or meal prep containers.
Ready when: everything is assembled and ready to enjoy
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Crumble the goat cheese over the top…
Crumble the goat cheese over the top of each portion to serve.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Allow any extra portions to cool completely…
Allow any extra portions to cool completely before covering and refrigerating for up to 3 days.
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