Herbed Chicken Breast with Quinoa and Broccoli
Juicy pan-seared chicken breast paired with fluffy quinoa and tender roasted broccoli. An egg-free, nutrient-dense dinner rich in lean protein and fiber.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 12 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.25 cup dry quinoa and rinse under cold water in a fine-mesh strainer.
Tap card to mark done - 02
Bring 0
In a small saucepan over high heat, bring 0.5 cup water and rinsed quinoa to a boil.
Tap card to mark done - 03
Reduce heat to low
Reduce heat to low, cover with a tight-fitting lid, and simmer undisturbed for 15 minutes until liquid is absorbed and quinoa is fluffy.
Look for: liquid is absorbed and quinoa is fluffy
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Remove quinoa saucepan from heat and let…
Remove quinoa saucepan from heat and let sit covered for 5 minutes before fluffing with a fork.
Allow: 5 minutes
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Heat 1 tsp olive oil in a…
While quinoa cooks, heat 1 tsp olive oil in a nonstick skillet over medium-high heat, 375°F (190°C).
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Season 1 chicken breast fillet evenly with…
Season 1 chicken breast fillet evenly with a pinch of salt, black pepper, and garlic powder.
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Add seasoned chicken fillet to hot skillet…
Add seasoned chicken fillet to hot skillet and cook for 6 to 7 minutes per side until gold-brown and internal temperature reaches 165°F (74°C).
Look for: gold-brown and internal temperature reaches 165°F (74°C)
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Transfer cooked chicken fillet to a cutting…
Transfer cooked chicken fillet to a cutting board and let rest for 3 minutes before slicing.
Allow: 3 minutes
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Add remaining 1 tsp olive oil and…
In the same skillet over medium heat, add remaining 1 tsp olive oil and 1.5 cups broccoli florets.
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Saute broccoli florets for 5 to 6…
Saute broccoli florets for 5 to 6 minutes until bright green and tender-crisp.
Look for: bright green and tender-crisp
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Plate fluffy quinoa
Plate fluffy quinoa, sautéed broccoli florets, and sliced chicken breast, serving immediately.
Ready when: everything is assembled and ready to enjoy
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Refrigerate any leftovers in an airtight container…
Refrigerate any leftovers in an airtight container for up to 3 days.
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