Mediterranean Chicken and Lentil Bowl
Juicy seasoned chicken served over warm lentils, crisp cucumber, cherry tomatoes, and crumbled feta cheese.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kristine + Lila
Kristine 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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Store pre-cooked brown lentils in the fridge for up to 4 days to make meal assembly fast.
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: Season 150g skinless chicken breast evenly with…
- 01
Season 150g skinless chicken breast evenly with…
Season 150g skinless chicken breast evenly with a pinch of oregano, salt, and black pepper.
Tap card to mark done - 02
Heat 0
Heat 0.5 tbsp olive oil in a non-stick skillet over medium-high heat (350°F / 175°C).
Tap card to mark done - 03
Add the chicken breast and cook for…
Add the chicken breast and cook for 6 to 8 minutes per side, until the internal temperature reaches 165°F (74°C) and the surface is golden brown.
Look for: the internal temperature reaches 165°F (74°C) and the surface is golden brown
Tap card to mark done - 04
Remove chicken from heat and let it…
Remove chicken from heat and let it rest on a cutting board for 3 minutes before dicing into bite-sized pieces.
Allow: 3 minutes
Tap card to mark done - 05
Warm 0
Warm 0.5 cup cooked brown lentils in a small saucepan over low heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 06
Layer the warm lentils
In a bowl, layer the warm lentils, diced chicken breast, 0.5 chopped cucumber, and 0.5 cup halved cherry tomatoes.
Tap card to mark done - 07
Drizzle with 0
Drizzle with 0.5 tbsp olive oil and 1 tbsp fresh lemon juice, then top with 30g crumbled feta cheese.
Ready when: everything is assembled and ready to enjoy
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