Supports: Anti-inflammatory spice support + balanced protein and carbohydrates + gentle digestion support

Serves: 1

Total Time: 25 minutes

• Skillet
• Small saucepan
• Knife and cutting board
• Measuring spoons

• 4 oz boneless skinless chicken breast
• ½ tsp turmeric
• ½ tsp garlic powder
• ¼ tsp sea salt
• 1 tsp olive oil
• ½ cup uncooked jasmine rice (yields about 1½ cups cooked; use ½ cup cooked for serving)
• 1 cup sliced zucchini

1. Cook jasmine rice according to package instructions.
2. Pat chicken dry with a paper towel.
3. Rub chicken evenly with turmeric, garlic powder, and sea salt.
4. Heat olive oil in a skillet over medium heat.
5. Place chicken in the skillet and cook 5–6 minutes per side until internal temperature reaches 165°F.
6. Remove chicken from skillet and allow to rest 5 minutes before slicing.
7. In the same skillet, add sliced zucchini.
8. Sauté 4–5 minutes until zucchini is tender but still bright green.

Texture cue: Zucchini should bend easily but not collapse.

• Spoon ½ cup cooked rice onto a plate.
• Add sliced chicken beside the rice.
• Top with sautéed zucchini.

Turmeric contains curcumin, which may support inflammation balance during menstruation.
Protein from chicken supports muscle recovery and satiety.
Balanced protein and carbohydrates help stabilize blood sugar during lower hormone days.
Warm, simple foods may help reduce digestive stress.