Lemon Garlic Chicken and Spinach Red Lentil Pasta
A vibrant, high-protein lunch featuring tender chicken breast, fiber-rich red lentil pasta, and wilted baby spinach tossed in a light lemon-garlic olive oil sauce. It is specifically designed to keep beautifully in the fridge for a hassle-free meal prep option.
Prep
10 min
Cook
15 min
Total
25 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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Storage: If the pasta feels slightly dry when reheating from the fridge, add 1 tablespoon of water or broth before popping it in the microwave to restore its silky texture.
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: Bring a medium pot of salted water…
- 01
Bring a medium pot of salted water…
Bring a medium pot of salted water to a boil. Add the red lentil rotini and cook for 7 to 9 minutes, or until al dente (tender but still with a slight bite). Drain and set aside.
Look for: al dente (tender but still with a slight bite)
Tap card to mark done - 02
Heat the olive oil in a medium…
While the pasta cooks, heat the olive oil in a medium skillet over medium heat.
Tap card to mark done - 03
Add the cubed chicken breast to the…
Add the cubed chicken breast to the skillet. Cook for 6 to 8 minutes, stirring occasionally, until the chicken is golden brown on all sides and reaches an internal temperature of 165°F (74°C).
Look for: the chicken is golden brown on all sides and reaches an internal temperature of 165°F (74°C)
Tap card to mark done - 04
Lower the skillet heat to low
Lower the skillet heat to low. Add the minced garlic clove and cook for 1 minute until fragrant, taking care not to let it burn.
Look for: fragrant, taking care not to let it burn
Tap card to mark done - 05
Add the baby spinach to the skillet
Add the baby spinach to the skillet. Cook for 1 to 2 minutes, tossing constantly, just until the leaves are wilted.
Look for: the leaves are wilted
Tap card to mark done - 06
Add the drained red lentil rotini
Add the drained red lentil rotini, fresh lemon juice, and lemon zest to the skillet. Toss everything together for 1 minute to coat and warm the pasta through.
Allow: 1 minute
Tap card to mark done - 07
Transfer the pasta to a plate to…
Transfer the pasta to a plate to serve immediately, or let it cool completely before placing it in an airtight container for meal prep. Keep in the fridge for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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