Garlic Chicken and Parmesan Penne
A simple, savory pasta bowl made with tender chicken breast, aromatic garlic, and rich parmesan cheese. Deliciously savory, comforting, and designed to satisfy without sweet notes.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
To save time on weeknights, boil a larger batch of whole-wheat pasta ahead of time and store in the refrigerator for up to 4 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 5 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a medium nonstick skillet over medium-high heat at 375°F (190°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 120g of diced chicken breast to…
Add 120g of diced chicken breast to the skillet and cook for 5 to 6 minutes, stirring occasionally, until browned on all sides and internal temperature reaches 165°F (74°C).
Look for: browned on all sides and internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Reduce heat to low
Reduce heat to low, add 1 minced garlic clove, and cook for 1 minute until fragrant but not browned.
Look for: fragrant but not browned
Tap card to mark done - 04
Add 50g of cooked whole-wheat penne pasta…
Add 50g of cooked whole-wheat penne pasta and 25g of fresh baby spinach to the skillet, stirring for 1 to 2 minutes until spinach is fully wilted and pasta is warmed through.
Look for: spinach is fully wilted and pasta is warmed through
Tap card to mark done - 05
Remove skillet from heat
Remove skillet from heat, sprinkle with 2 tbsp of grated parmesan cheese, toss well, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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