BY CHEF KATIE MIST

Balsamic Tomato Basil Chicken

This Balsamic Tomato Basil Chicken recipe is built on the classic combo of tomatoes and basil, but takes on a life of its own as a super cozy supper. It's simple but packed with flavor, protein heavy, and the tomatoes deliver a slew of benefits, antioxidants to fight cell damage, potassium and fiber for heart health, vitamin C to boost your immune system, and they can stabilize blood sugar to aid in hormone balance. We love this served with a heaping serving of roasted broccoli, and your family will also love it over rice.

Cook Time: 25 - 30 minutes | Prep time: 5 minutes | Serves/Serving: Serves 4

Ingredients

• Extra virgin olive oil for the pan

• 1 ½ - 2 pounds chicken breasts, cut in half lengthwise to make cutlets

• Salt and pepper to taste

• 2 shallots, finely chopped (about ¾ cup)

• 2 large cloves garlic, finely chopped

• ¼ cup balsamic vinegar

• 1 ½ cups chicken broth

• 1 pint cherry tomatoes

• 1 large handful fresh basil leaves, roughly chopped (plus a little more for garnish)

• 2 teaspoons Dijon mustard

Instructions

1. Heat a sauté pan over medium-high heat.

2. While the pan heats, season the chicken generously on both sides with salt and pepper.

3. When the pan is hot (it should heat for about 5 min), add olive oil to coat the pan.

4. Add the chicken and cook for about 5-7 minutes, or until it’s nicely browned, flip and cook for another 2-3 minutes, or until it’s cooked through.

5. Do this in two batches if necessary, to avoid overcrowding the pan.

6. Remove the chicken from the pan onto a plate and set aside.

7. Add shallots to the pan, reduce heat to low and cook until shallots are translucent, about 3- 5 minutes. Stir in garlic and cook until fragrant, about 30 seconds.

8. Stir in balsamic vinegar. Return heat to medium-high and let the vinegar reduce by half. Stir in chicken broth and let that reduce by half.

9.Add cherry tomatoes and basil, cover the pan, reduce heat to medium-low, and cook for about 3-5 minutes, or until the tomatoes begin to burst.

10. Stir in Dijon. Taste the sauce, add more salt and pepper if necessary.

11. Add chicken pack to the pan, spoon sauce over each piece, cover the pan and let the chicken heat through for a couple of minutes.

12. Garnish with fresh basil and enjoy!

Explore More Recipes

chevron_left chevron_right

BREAKFAST DESSERT

Strawberry Chia Pudding

This Strawberry Chia Pudding is creamy, satisfying and quietly overachieving in the nutrition department. Equal parts easy breakfast, snack and “I need something sweet but also functional,” this perimenopause-friendly recipe is packed with protein, fiber and healthy fats to support energy, metabolism and overall wellness in midlife. Basically, it’s dessert energy with a wellness résumé. Strawberries bring vitamin C, antioxidants and fiber to support immune health, collagen production and healthy aging, while lemon juice adds brightness plus an extra boost of antioxidants. Chia seeds may be tiny, but they are nutritional powerhouses loaded with fiber, plant-based omega-3 fatty acids and minerals that support digestion, heart health and blood sugar balance. These are all especially important during perimenopause and menopause when metabolism and gut health can start acting unpredictably. Greek yogurt adds protein to help support muscle maintenance, satiety and stable energy levels, while coconut milk or nut milk provides creaminess and healthy fats that help make this pudding deeply satisfying. A touch of honey balances the tartness naturally, vanilla makes everything taste like a treat and granola adds the perfect crunchy finish. The result is a nutrient-dense chia pudding recipe that supports overall health and gut health while still feeling like the kind of breakfast you’d happily eat on repeat.

Read now

DINNER SALAD SEAFOOD

Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette

This Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette is crunchy, creamy, protein-packed and unapologetically extra in the best possible way. Loaded with fiber, healthy fats, and nutrient-dense ingredients, this is the kind of perimenopause and menopause recipe that supports your body while still feeling like something you’d order at an overpriced wellness café with very aggressive lighting. Shrimp delivers lean protein to help support muscle maintenance, metabolism and satiety during midlife, when hormonal changes can make energy dips and blood sugar swings a little more dramatic than necessary. Crunchy green cabbage and Persian cucumbers bring hydration, fiber and gut-friendly compounds that support digestion and overall wellness, while avocado, pistachios and tahini provide healthy fats that help support hormone health, brain function and heart health. Hemp seeds and sesame seeds add extra plant-based protein, minerals and omega fatty acids for even more nutritional support. And then there’s the vinaigrette. Swoon. It's bright, creamy and doing the absolute most for your health. Spinach delivers iron, folate and magnesium to support energy and muscle function, while garlic, shallots and scallions contain antioxidant-rich compounds that may help support immune health and inflammation balance. Fresh dill, oregano and lemon juice layer in flavor and polyphenols, while nutritional yeast adds a savory, cheesy note plus B vitamins that support energy production and nervous system health. Tossed together, this chopped salad is fresh, satisfying and proof that healthy midlife meals do not need to be boring and a form of punishment.

Read now

DAIRY FREE DINNER MEATS

Orange-Miso Chicken & Asparagus

This Orange-Miso Chicken & Asparagus is what happens when comfort food gets a wellness upgrade. Packed with lean protein, colorful vegetables and bold umami flavor, this easy dinner supports women through perimenopause and menopause with nutrients that help fuel energy, metabolism and overall health, without requiring a sink full of dishes or a degree in functional medicine. Chicken breast delivers high-quality protein to help support muscle mass, strength and satiety during midlife, when hormonal shifts can make maintaining lean muscle a little more complicated. Asparagus brings fiber, folate and prebiotic compounds that support digestion, gut health and healthy detoxification pathways, while corn adds natural sweetness, antioxidants and satisfying carbohydrates for balanced energy. Scallions, garlic and fresh ginger don’t just make this dish wildly flavorful. They also contain plant compounds that support immune health and inflammation balance. The glossy orange-miso sauce is where the magic happens. White miso contains fermented ingredients that may support gut health, while ginger, citrus and rice vinegar brighten the dish with flavor and antioxidants. Coconut or avocado oil provides healthy fats for cooking, and a drizzle of sriracha adds just enough heat to wake up your taste buds and possibly your mood. Sweet, savory, nourishing and deeply satisfying, this is the kind of perimenopause-friendly recipe that makes healthy eating feel a whole lot less like homework.

Read now