Soothing Chicken and Quinoa Nourish Bowl
A mild, warm whole-food bowl featuring tender chicken, quinoa, and soft vegetables with a ginger-tahini dressing.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Bambi + Lila
Bambi 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 HealthDigestive 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
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
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Large pot · Whisk · Mixing bowl
Time saver
To save time on busy weekdays, cook a larger batch of chicken breast and quinoa ahead of time during meal prep.
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 10 steps complete
Next: Place a medium saucepan over medium-high heat…
- 01
Place a medium saucepan over medium-high heat…
Place a medium saucepan over medium-high heat on your stovetop and bring water to a rolling boil.
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Add the quinoa to the boiling water
Add the quinoa to the boiling water, reduce the heat to low, cover with a tight-fitting lid, and let it simmer undisturbed for 15 minutes until the water is absorbed and the grains are fluffy.
Look for: the water is absorbed and the grains are fluffy
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Place a steamer basket inside a large…
While the quinoa cooks, place a steamer basket inside a large pot with 1 inch (2.5cm) of water over medium heat.
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Add the carrot and zucchini to the…
Add the carrot and zucchini to the basket, cover, and steam for 6 to 8 minutes until tender when pierced with a fork.
Look for: tender when pierced with a fork
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Warm the cooked chicken breast in a…
Warm the cooked chicken breast in a skillet over low heat for 3 to 4 minutes until thoroughly heated through.
Look for: thoroughly heated through
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Whisk together the tahini
In a small bowl, whisk together the tahini, ground ginger, lemon juice, and 1 tablespoon of warm water until smooth and drizzly.
Look for: smooth and drizzly
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Assemble your nourish bowl by spooning the…
Assemble your nourish bowl by spooning the warm quinoa into a rimmed serving bowl as the base.
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Arrange the warm shredded chicken breast
Arrange the warm shredded chicken breast, steamed zucchini, and steamed carrot neatly on top of the quinoa.
Ready when: everything is assembled and ready to enjoy
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Drizzle the ginger-tahini sauce evenly over the…
Drizzle the ginger-tahini sauce evenly over the bowl and scatter the pumpkin seed on top before serving immediately.
Ready when: everything is assembled and ready to enjoy
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Store any leftovers in an airtight container…
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
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