Mexican Cheddar Chicken and Jasmine Rice Bowl
Seared chicken breast tossed with warm jasmine rice, diced zucchini, sweet bell pepper, and melted sharp cheddar cheese. A delicious, gut-friendly low-FODMAP meal packed with high-quality protein.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftovers 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 extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a nonstick skillet over medium-high heat at 350°F (175°C).
Tap card to mark done - 02
Add seasoned chicken breast to the skillet…
Add seasoned chicken breast to the skillet and cook for 5 to 7 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 - 03
Remove the chicken from the heat
Remove the chicken from the heat, let it rest for 2 minutes on a cutting board, then slice into bite-sized pieces.
Allow: 2 minutes
Tap card to mark done - 04
Add the diced red bell pepper and…
In the same skillet over medium heat, add the diced red bell pepper and chopped zucchini. Cook for 3 to 4 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 05
Warm cooked jasmine rice according to package…
Warm cooked jasmine rice according to package directions and place it into a serving bowl.
Tap card to mark done - 06
Top the rice with the sauteed vegetables…
Top the rice with the sauteed vegetables and sliced chicken.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle shredded sharp cheddar cheese over the…
Sprinkle shredded sharp cheddar cheese over the hot chicken and rice so it melts gently before serving.
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