Lemon Herb Grilled Chicken with Warm Zucchini and Rice
Tender grilled chicken breast served alongside warm, gently sautéed zucchini and soft white rice. A mild, savory dish designed for high protein and effortless digestion.
Prep
5 min
Cook
12 min
Total
17 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen 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
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
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
5 min
Cook
12 min
Total
17 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Leftovers store well in an airtight container in the fridge 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 1 tsp olive oil in a…
- 01
Heat 1 tsp olive oil in a…
Heat 1 tsp olive oil in a nonstick skillet over medium heat (around 350°F / 175°C).
Tap card to mark done - 02
Season the chicken breast lightly with salt
Season the chicken breast lightly with salt, black pepper, and dried oregano.
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Add the chicken breast to the hot…
Add the chicken breast to the hot skillet and cook for 6 to 8 minutes per side, until fully cooked through and golden (internal temperature should reach 165°F / 74°C).
Look for: fully cooked through and golden (internal temperature should reach 165°F / 74°C)
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Remove chicken from the pan and let…
Remove chicken from the pan and let it rest on a cutting board for 3 minutes before slicing.
Allow: 3 minutes
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Add the remaining 1 tsp olive oil…
In the same skillet, add the remaining 1 tsp olive oil and sliced zucchini over medium heat. Sauté for 3 to 4 minutes until warm and slightly softened.
Look for: warm and slightly softened
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Squeeze fresh lemon juice over the zucchini…
Squeeze fresh lemon juice over the zucchini and stir in cooked white rice, heating through for 1 to 2 minutes.
Allow: 1 to 2 minutes
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Plate the warm lemon rice and zucchini
Plate the warm lemon rice and zucchini, top with sliced chicken, and serve warm.
Ready when: everything is assembled and ready to enjoy
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