Lemon Chicken with Olives, Garlic, and Crisped Bread

How my symptoms showed up

• POTS: that creeping post-meal shakiness you get when you’ve gone too long without enough protein - heart rate felt jumpy, legs weak

• Migraine: early warning signs - light sensitivity and that hollow feeling behind the eyes, not pain yet but close

• Lupus: muscle fatigue rather than joint pain, the kind that shows up after a long day when my body needs real fuel

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Protein + salt reduced shakiness
Lupus	Safe	No inflammatory overload
Vestibular migraine	Cautious	Lemon okay today, would skip if pain had started

Ingredients (1 serving)

• Bone-in or boneless chicken thigh

• Olive oil

• Salt and black pepper

• Garlic cloves, smashed

• Lemon slices

• Green olives

• Sun-dried tomatoes

• Fennel seed or mixed dried herbs

• Small pieces of crusty bread

How I made it

1. Season the chicken

   Pat chicken dry thoroughly. Season both sides generously with salt and black pepper.

2. Sear

   Heat olive oil in a skillet over medium-high. Add chicken skin-side down if applicable. Sear 5–7 minutes until deeply golden, then flip and cook another 3–4 minutes.

3. Build the pan

   Lower heat to medium. Add garlic cloves, lemon slices, olives, sun-dried tomatoes, and a pinch of fennel seed or herbs. Let everything sizzle briefly.

4. Braise lightly

   Add a small splash of water or broth to loosen the pan. Spoon the liquid over the chicken and let simmer 5–10 minutes until chicken is cooked through and the sauce is glossy.

5. Crisp the bread

   Add bread pieces to the pan or toast separately with olive oil until golden and crunchy.

6. Finish

   Taste and adjust salt. Spoon sauce, olives, and lemon over the chicken. Drizzle with extra olive oil if needed.