Herbed Chicken with Sweet Potato and Asparagus
Juicy pan-seared chicken breast served alongside tender roasted sweet potato and snap-fresh asparagus. A simple, nourishing, low-histamine dinner packed with lean protein.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Krista + Lila
Krista 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
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
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
For quick weeknight prep, roast the sweet potatoes ahead of time.
Do these three things first
- 1Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 9 steps complete
Next: Preheat the oven to 400°F (200°C) and…
- 01
Preheat the oven to 400°F (200°C) and…
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Dice the medium sweet potato into 1/2-inch…
Dice the medium sweet potato into 1/2-inch (1.2cm) cubes and snap the woody ends off the asparagus spears.
Tap card to mark done - 03
Place the sweet potato cubes and asparagus…
Place the sweet potato cubes and asparagus onto the baking sheet, drizzle with half of the olive oil, and sprinkle with half of the salt.
Tap card to mark done - 04
Bake in the oven at 400°F (200°C)…
Bake in the oven at 400°F (200°C) for 20 minutes until the sweet potato cubes are fork-tender and lightly browned.
Look for: the sweet potato cubes are fork-tender and lightly browned
Tap card to mark done - 05
Pat the chicken breast dry
While the vegetables roast, pat the chicken breast dry with a paper towel and season both sides with dried rosemary and the remaining salt.
Tap card to mark done - 06
Heat the remaining olive oil in a…
Heat the remaining olive oil in a skillet over medium heat for 2 minutes until shimmeringly hot.
Look for: shimmeringly hot
Tap card to mark done - 07
Place the chicken breast into the skillet…
Place the chicken breast into the skillet and cook for 6 to 7 minutes per side until golden brown and the internal temperature reaches 165°F (74°C).
Look for: golden brown and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 08
Transfer the chicken breast to a cutting…
Transfer the chicken breast to a cutting board and let it rest for 5 minutes before slicing.
Allow: 5 minutes
Tap card to mark done - 09
Plate the sliced chicken alongside the roasted…
Plate the sliced chicken alongside the roasted sweet potato and asparagus, and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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