Grilled Chicken and Brown Rice Bowl
A refreshing and satisfying gut-friendly lunch bowl loaded with lean grilled chicken, fiber-rich brown rice, crisp cucumber, and creamy avocado. It is thoughtfully prepared without heavy dairy or gas-producing vegetables to support easy digestion.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Gianna + Lila
Gianna 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 HealthDigestive 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Comfortably 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Meal Prep Friendly: Cook a larger batch of brown rice and grilled chicken ahead of time. Assemble the fresh ingredients (cucumber, tomato, avocado) right before serving to keep them crisp.
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: If your brown rice is not already…
- 01
If your brown rice is not already…
If your brown rice is not already cooked, simmer it in a small saucepan over medium heat for 25 to 30 minutes, or until all water is absorbed and the grains are tender. Let it rest covered off the heat for 5 minutes.
Look for: all water is absorbed and the grains are tender
Tap card to mark done - 02
Pat the chicken breast dry
Pat the chicken breast dry with a paper towel. Season both sides with a pinch of salt and black pepper.
Tap card to mark done - 03
Heat a grill pan or skillet over…
Heat a grill pan or skillet over medium-high heat. Place the chicken breast in the hot pan and cook for 6 to 8 minutes per side, or until the thickest part reaches an internal temperature of 165°F (74°C) and the juices run clear.
Look for: the thickest part reaches an internal temperature of 165°F (74°C) and the juices run clear
Tap card to mark done - 04
Transfer the chicken breast to a cutting…
Transfer the chicken breast to a cutting board and let it rest for 5 minutes before slicing it into 1/2 inch (1.25cm) strips.
Allow: 5 minutes
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Create a base with the mixed greens…
In a wide serving bowl, create a base with the mixed greens and the warm brown rice.
Tap card to mark done - 06
Arrange the sliced chicken
Arrange the sliced chicken, sliced cucumber, halved cherry tomato, diced avocado, and chopped dill pickle in separate sections over the base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Drizzle the olive oil and lemon juice…
Drizzle the olive oil and lemon juice evenly over the bowl. Garnish with chopped fresh dill and serve immediately.
Ready when: everything is assembled and ready to enjoy
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