High-Protein Chicken, Sausage, and Black Bean Bowl
A quick 10-minute high-protein power bowl loaded with rotisserie chicken, sliced sausage, and creamy black beans over crisp arugula. topped with cucumbers and pickles for a savory crunch.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen 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
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
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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover rotisserie chicken and cooked sausage in sealed containers for up to 3 days to make lunch assembly take under 5 minutes.
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 a small skillet over medium heat…
- 01
Heat a small skillet over medium heat…
Heat a small skillet over medium heat at 350°F (175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add the sliced sausage and cooked black…
Add the sliced sausage and cooked black beans to the pan, stirring occasionally until warm and slightly browned, about 3 to 4 minutes.
Look for: warm and slightly browned
Tap card to mark done - 03
Place the fresh arugula into a large…
Place the fresh arugula into a large serving bowl as the crisp base.
Tap card to mark done - 04
Warm the shredded rotisserie chicken in the…
Warm the shredded rotisserie chicken in the microwave for 30 seconds if preferred, or leave cold.
Tap card to mark done - 05
Arrange the warmed sausage
Arrange the warmed sausage, black beans, and shredded rotisserie chicken over the bed of arugula.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top the bowl with diced cucumber and…
Top the bowl with diced cucumber and sliced dill pickles for fresh crunch and brightness.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Drizzle with extra virgin olive oil and…
Drizzle with extra virgin olive oil and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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