Grilled Chicken and Roasted Asparagus Salad
Juicy grilled chicken breast served over warm roasted asparagus and fresh greens with a lemon-herb dressing. High in lean protein and fiber to keep blood sugar stable before an evening event.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Carol + Lila
Carol 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
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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl
Time saver
For meal prep, grill extra chicken breasts ahead of time so assembly takes under 10 minutes.
Do these three things first
- 1Preheat your grill pan or outdoor grill over medium-high heat, around 375°F (19…
- 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 grill pan or outdoor grill…
- 01
Preheat your grill pan or outdoor grill…
Preheat your grill pan or outdoor grill over medium-high heat, around 375°F (190°C), and preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Place the asparagus on a baking sheet
Place the asparagus on a baking sheet, toss with olive oil, salt, and black pepper, and roast for 12 to 15 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 03
Season the chicken breast evenly with garlic…
Season the chicken breast evenly with garlic powder, dried oregano, salt, and black pepper.
Tap card to mark done - 04
Place the chicken on the hot grill…
Place the chicken on the hot grill pan and cook for 6 to 7 minutes per side, or until the internal temperature reaches 165°F (74°C) and golden grill marks appear.
Look for: the internal temperature reaches 165°F (74°C) and golden grill marks appear
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Remove the chicken from the heat and…
Remove the chicken from the heat and let it rest on a cutting board for 5 minutes before slicing into thin strips.
Allow: 5 minutes
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Whisk together the fresh lemon juice
In a small bowl, whisk together the fresh lemon juice, extra virgin olive oil, and a pinch of salt until fully combined.
Look for: fully combined
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Toss the mixed baby greens and roasted…
Toss the mixed baby greens and roasted asparagus together in a wide bowl, top with sliced grilled chicken, and drizzle the lemon dressing over top just before serving.
Ready when: everything is assembled and ready to enjoy
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