Chicken Stir Fry with Brown Rice | A Luteal Phase Recipe for Menstrual Irregularities

Luteal Days Recipe | Nutritious Lunch Idea

Feeds: 2 (using leftover from our harissa roasted chicken and veg recipe) | Prep Time: 10 mins | Cook Time: 7 mins | Total Time: 17 mins

In need of an easy, super-speedy meal to support you during menstrual irregularities? You’re in the right place! With its warming aromatics, fresh veggies, and plenty of protein, this chicken stir fry is the perfect midday pick-me-up for those long luteal phase days when our energy levels can start to dip.

Using leftover roasted chicken from our wonderful harissa roasted chicken and veg recipe, this dish saves you time and precious energy while doubling up on nutritious goodness. 

So what are you waiting for? Add this to your meal plan and enjoy its mouthwatering benefits!

Ingredients

During the luteal phase, eating foods that nourish and support your body as it prepares for the next cycle is essential. Including nutrient-dense meals like this chicken stir fry can complement natural remedies for irregular periods, providing key vitamins and minerals that help balance hormones. 

For those experiencing menstrual irregularities, a diet rich in fresh vegetables, lean proteins, and healthy fats can make a positive difference. Ingredients like broccoli, ginger, and leafy greens are especially beneficial during this phase, as they support hormone regulation and offer anti-inflammatory benefits that align with a well-rounded approach to menstrual health.

• 150g leftover roasted chicken (approximately) from our harissa roasted chicken and veg recipe – Rich in protein to keep you full

• 200g broccoli florets, cut into julienne (thin) strips – High in fibre and antioxidants

• 1 red pepper, cut into strips – Adds colour and vitamin C

• 100g mushrooms, sliced – Rich in B vitamins for energy

• 250g cooked brown rice (optional) – Adds a hearty base for the stir fry

• 15g ginger, cut into shreds – Aids digestion and adds warmth

• 3 spring onions, chopped – For garnish and added freshness

• 2 garlic cloves, cut into shreds – Provides immune-boosting benefits

• 1 red onion, sliced – Adds flavour and supports immune health

• 2 tsp olive oil – Adds healthy fats to support hormone health

• 1 tsp mild chilli powder – For a gentle kick and warmth

• 2 tbsp soy sauce – Adds flavour and essential minerals

• 2 tbsp honey – A touch of natural sweetness

Step-by-Step Lunch Preparation

Supporting menstrual cycle regulation through nutrition can be especially helpful during the luteal phase, particularly if you experience menstrual irregularities or irregular periods. Choosing meals balanced with protein, fibre, and essential nutrients can be one of the most effective natural remedies for irregular periods. 

This stir fry incorporates fresh vegetables, protein-rich chicken, and ingredients like ginger and leafy greens, known for their hormone-supportive properties. Including these ingredients ensures you get essential vitamins to regulate menstrual cycle health, providing a nutrient boost that may help alleviate common luteal phase symptoms and encourage a more balanced cycle.

So, what are you waiting for? Add this to your meal plan today and enjoy the mouthwatering benefits!

1. Prepare the ingredients: Shred your leftover chicken into pieces and pre-cut all the ingredients before you start cooking for a smooth process.

2. Start with the aromatics: Heat olive oil in a non-stick wok over medium heat. Stir-fry the ginger, garlic, and onion for about 2 minutes, until fragrant. Add the mild chilli powder and stir briefly.

3. Add the vegetables: Add the broccoli, red pepper, and mushrooms to the wok and stir-fry for another 2 minutes, tossing frequently to ensure even cooking.

4. Combine with chicken: Increase the heat slightly and add the shredded chicken to the stir fry. Then, add the soy sauce, honey, and spring onions. Stir-fry for an additional 3 minutes, ensuring the chicken is fully reheated.

5. Adjust consistency and serve: Add a splash of water if needed for extra moisture. Season to taste and serve over cooked brown rice if desired.

Tips and Variations

• Short on time? Grab a pre-cut stir-fry veg mix from the supermarket.

• Feel free to use any veggies in the fridge—this stir-fry is foolproof and adaptable!

• Like spice? Add a pinch of chilli powder or a splash of hot sauce for a spicy kick!

Nutritional Information (Per Serving)

For those of you who like to count every last bite, here’s the nutritional lowdown—because we know you’re keeping score!

• Calories: Approximately 400 kcal

• Fat: 15 g

• Carbohydrates: 25 g

• Protein: 30 g

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