Chicken breast: 150 g (5 oz), Basmati rice: 50 g (1/4 cup, uncooked), Onion: 30 g (1/4 cup, chopped), Red pepper: 80 g (1/3 cup, chopped), Garlic: 5 g (2 cloves, minced), Olive oil: 10 ml (2 tsp), Fresh parsley: 5 g (1 tbsp, chopped), Salt & pepper: to taste
1. Cook 50 g basmati rice according to package instructions. 2. While the rice cooks, heat 5 ml olive oil in a skillet over medium heat. Add 30 g chopped onion and 5 g minced garlic, sautéing for 2-3 minutes until fragrant. 3. Add 80 g chopped red pepper and cook for another 3-4 minutes until softened. 4. Push the vegetables to the side, add 150 g chicken breast (cut into bite-sized pieces or left whole), season with salt and pepper, and add the remaining 5 ml olive oil. Cook for 5-7 minutes (turning if whole) until golden and cooked through. 5. Stir in 5 g chopped fresh parsley and adjust seasoning.
6. To serve, spoon the cooked rice into a bowl or plate, then top with the chicken and vegetable mixture. Garnish with extra parsley if desired.
This bowl provides lean protein from chicken breast for muscle maintenance, basmati rice for steady energy, and a colourful mix of vegetables for antioxidants, vitamins, and fibre. Olive oil delivers heart-healthy fats, and fresh parsley adds phytonutrients and flavour. Serving the chicken and vegetables over rice creates a satisfying, balanced meal that supports hormonal harmony, cardiovascular health, and overall vitality during menopause.
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