Lemon Herb Roasted Chicken with Asparagus and Quinoa
Juicy, golden pan-roasted chicken breasts seasoned with garlic and rosemary, served alongside tender roasted asparagus and fluffy, herb-infused quinoa. A vibrant, satisfying dinner designed to support steady blood sugar and satisfy the whole family.
Prep
15 min
Cook
25 min
Total
40 min
Makes
6 servings
Created together. Shared with you.
Made by Maureen + Lila
Maureen 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
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
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
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Saucepan
Time saver
Meal Prep: The cooked quinoa can be prepared up to 3 days in advance and kept in the fridge to save time on busy weeknights.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Pat the chicken breasts dry
Pat the chicken breasts dry with a paper towel. Rub them evenly with olive oil, minced garlic, dried rosemary, dried thyme, salt, and black pepper.
Tap card to mark done - 03
Heat a large oven-safe skillet over medium-high…
Heat a large oven-safe skillet over medium-high heat. Sear the chicken breasts for about 3 to 4 minutes on each side until they develop a beautiful golden-brown crust.
Look for: they develop a beautiful golden-brown crust
Tap card to mark done - 04
Arrange the trimmed asparagus spears around the…
Arrange the trimmed asparagus spears around the chicken in the same skillet, tossing them lightly in the pan juices. Squeeze the fresh lemon juice over both the chicken and asparagus.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Transfer the entire skillet to the preheated…
Transfer the entire skillet to the preheated oven. Roast for 15 to 20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the asparagus is tender and slightly charred.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the asparagus is tender and slightly charred
Tap card to mark done - 06
Combine the rinsed quinoa and low-sodium chicken…
While the chicken roasts, combine the rinsed quinoa and low-sodium chicken broth in a medium saucepan. Bring to a boil over high heat, then cover, reduce the heat to low, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Allow: 15 minutes
Tap card to mark done - 07
Divide the fluffy quinoa
Divide the fluffy quinoa, roasted asparagus, and sliced chicken breast among plates. Garnish with fresh chopped parsley and enjoy warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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