Warm Buckwheat and Chicken Soothing Bowl
Tender ground chicken and soft buckwheat simmered with soothing carrots and zucchini in a mild broth. A gentle, nourishing dinner that is easy on digestion while providing high protein and comfort.
Prep
10 min
Cook
20 min
Total
35 min
Makes
4 servings
Created together. Shared with you.
Made by Tammy + Lila
Tammy 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 better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 7 steps complete
Next: Heat 1 tbsp (15ml) of olive oil…
- 01
Heat 1 tbsp (15ml) of olive oil…
Heat 1 tbsp (15ml) of olive oil in a large saucepan over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add 1
Add 1.32 lb (600g) of lean ground chicken breast to the pan. Cook for 6 to 8 minutes, breaking it apart with a spoon until fully browned and no longer pink.
Look for: fully browned and no longer pink
Tap card to mark done - 03
Add 0
Add 0.88 cups (160g) of raw buckwheat, 2 diced carrots, and 2 diced zucchini to the pan. Stir well to combine with the chicken.
Tap card to mark done - 04
Pour in 4 cups (960ml) of low-sodium…
Pour in 4 cups (960ml) of low-sodium chicken broth and add 0.5 tsp (3g) of salt. Bring the mixture to a boil over high heat.
Tap card to mark done - 05
Reduce heat to low
Reduce heat to low, cover the pan with a lid, and let it simmer for 15 minutes until the buckwheat is tender and liquid is absorbed.
Look for: the buckwheat is tender and liquid is absorbed
Tap card to mark done - 06
Remove from heat
Remove from heat, let sit covered for 5 minutes, then gently fluff with a fork.
Allow: 5 minutes
Tap card to mark done - 07
Divide equally into 4 bowls (or store…
Divide equally into 4 bowls (or store remaining 3 portions in airtight containers for up to 3 days).
Ready when: everything is assembled and ready to enjoy
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