Mediterranean Lemon Herb Chicken and Brown Rice Bowl
Tender grilled chicken breast served over warm brown rice, crisp cucumbers, sweet cherry tomatoes, and Kalamata olives with a vibrant lemon-herb olive oil dressing. A fresh, low-FODMAP lunch packed with balanced macronutrients.
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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 · Whisk · Mixing bowl
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 8 steps complete
Next: Heat 1 tsp of extra virgin olive…
- 01
Heat 1 tsp of extra virgin olive…
Heat 1 tsp of extra virgin olive oil in a nonstick skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season chicken breast evenly with dried oregano
Season chicken breast evenly with dried oregano, sea salt, and black pepper.
Tap card to mark done - 03
Add chicken breast to the skillet and…
Add chicken breast to the skillet and cook for 5 to 6 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 - 04
Transfer chicken to a cutting board and…
Transfer chicken to a cutting board and let it rest for 3 minutes before cutting into bite-sized cubes.
Allow: 3 minutes
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Warm the cooked brown rice in a…
Warm the cooked brown rice in a microwave or small pan until heated through, about 1 minute.
Look for: heated through
Tap card to mark done - 06
Whisk together the remaining 1
In a small bowl, whisk together the remaining 1.5 tsp of extra virgin olive oil and fresh lemon juice to form a simple dressing.
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Assemble the bowl by adding warm brown…
Assemble the bowl by adding warm brown rice to the bottom, then topping with cubed chicken, cherry tomatoes, cucumber, and Kalamata olives.
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Drizzle the lemon dressing over the top…
Drizzle the lemon dressing over the top and serve immediately.
Ready when: everything is assembled and ready to enjoy
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