Spicy Cajun Chicken with Roasted Sweet Potato and Zucchini
Pan-seared Cajun chicken breast served alongside roasted sweet potato rounds and garlic-sautéed zucchini. A fast, heat-packed Paleo dinner naturally free from dairy, gluten, and soy.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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
Meal Prep: Sweet potatoes can be roasted ahead of time and reheated quickly in a pan or oven.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 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 11 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Wash 1 medium sweet potato (7
Wash 1 medium sweet potato (7.5oz / 210g) thoroughly and slice into 1/2-inch (1.25cm) thick rounds.
Tap card to mark done - 03
Arrange the sweet potato rounds on one…
Arrange the sweet potato rounds on one side of the baking sheet, toss with 1 1/2 teaspoons (7.5ml) of olive oil, and season with a pinch of salt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Roast in the oven for 20 minutes
Roast in the oven for 20 minutes, flipping halfway through, until tender with golden brown edges.
Look for: tender with golden brown edges
Tap card to mark done - 05
Pat 1 chicken breast (6oz / 170g)…
While the sweet potatoes roast, pat 1 chicken breast (6oz / 170g) dry with paper towels and coat evenly with 1 teaspoon (3g) of Cajun seasoning.
Tap card to mark done - 06
Heat 1 1/2 teaspoons (7
Heat 1 1/2 teaspoons (7.5ml) of olive oil in a skillet over medium-high heat until shimmered.
Look for: shimmered
Tap card to mark done - 07
Place the chicken breast in the pan…
Place the chicken breast in the pan and sear for 5 to 6 minutes per side, until browned and an internal thermometer registers 165°F (74°C).
Look for: browned and an internal thermometer registers 165°F (74°C)
Tap card to mark done - 08
Transfer the cooked chicken breast to a…
Transfer the cooked chicken breast to a cutting board and let rest for 5 minutes before slicing.
Allow: 5 minutes
Tap card to mark done - 09
Add 1 finely chopped garlic clove
In the same skillet over medium heat, add 1 finely chopped garlic clove, 1/2 seeded and diced jalapeno pepper, and 1 sliced zucchini (5.3oz / 150g).
Tap card to mark done - 10
Sauté for 4 to 5 minutes until…
Sauté for 4 to 5 minutes until the zucchini is tender-crisp and bright green.
Look for: the zucchini is tender-crisp and bright green
Tap card to mark done - 11
Plate the sliced chicken breast alongside the…
Plate the sliced chicken breast alongside the roasted sweet potatoes and sautéed zucchini, serving warm immediately.
Ready when: everything is assembled and ready to enjoy
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