Lemon Garlic Chicken and Broccoli Red Lentil Pasta
A high-protein, fiber-rich lunch prep featuring tender chicken breast, vibrant broccoli, and red lentil rotini tossed in a light lemon garlic olive oil dressing.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Rachel + Lila
Rachel 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Perfect Lentil Pasta: Red lentil pasta can go from al dente to mushy very quickly. Set a timer and test the pasta at the 7-minute mark. Rinse with cool water after draining if you are prepping this ahead of time to stop the cooking process.
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 5 steps complete
Next: Bring a medium pot of water to…
- 01
Bring a medium pot of water to…
Bring a medium pot of water to a rolling boil over high heat. Add the red lentil pasta and cook for 7 to 8 minutes, or until it reaches an al dente texture. Drain well and return to the warm pot.
Look for: it reaches an al dente texture
Tap card to mark done - 02
Heat the olive oil in a medium…
While the pasta cooks, heat the olive oil in a medium non-stick skillet or pan over medium-high heat. Add the chicken breast cubes and cook for 5 to 6 minutes, stirring occasionally, until they are golden brown on the outside and no longer pink inside.
Look for: they are golden brown on the outside and no longer pink inside
Tap card to mark done - 03
Add the broccoli florets and minced garlic…
Add the broccoli florets and minced garlic to the skillet with the chicken. Reduce heat to medium and saute for 3 to 4 minutes, until the broccoli is bright green and tender-crisp.
Look for: the broccoli is bright green and tender-crisp
Tap card to mark done - 04
Pour the contents of the skillet into…
Pour the contents of the skillet into the pot with the drained pasta. Drizzle the lemon juice over the mixture and gently stir to combine all ingredients until warmed through.
Look for: warmed through
Tap card to mark done - 05
Transfer to a bowl to enjoy immediately
Transfer to a bowl to enjoy immediately, or divide into airtight containers for an easy grab-and-go lunch that keeps well in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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