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Dinner · High Protein · Menopause Friendly

30-Minute Chicken and Greens Skillet

One skillet, five components, dinner on the table before the kitchen gets loud.

30-Minute Chicken and Greens Skillet
Time
30 minutes
Serves
4
Protein
40g
Fiber
9g

Why this works

A high-protein, moderate-carb dinner supports overnight muscle repair and steadier morning glucose.

Ingredients

  • 1.5 lb chicken thighs, boneless
  • 2 tbsp olive oil
  • 1 onion, sliced
  • 4 garlic cloves, sliced
  • 1 can (15 oz) butter beans, drained
  • 6 cups chard or spinach
  • 1/2 cup chicken broth
  • Zest and juice of 1 lemon
  • 2 tbsp chopped dill

Method

  1. 1Season the chicken well and sear in the oil, 6 minutes per side. Remove to a plate.
  2. 2Soften the onion in the same pan for 5 minutes, then add the garlic for 1 minute.
  3. 3Add the beans and broth and simmer 3 minutes, mashing a few beans to thicken.
  4. 4Return the chicken, pile the greens on top, cover, and cook 4 minutes.
  5. 5Finish with lemon zest, juice, and dill.

Yvette's tip

Swap the chicken for two cans of white beans and a block of feta for a plant-forward night.

Take it to the kitchen

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