Lost password on MacOSx Catalina - reboot into recovery mode does not present with a menu

I changed my password and apparently got it wrong because now i cant login to my mac. Ive tried but dont have the option to login with my apple id. I booted into recovery mode and the only option I have is to enter a password. There is no menu with utility options only an input field and an arrow to submit.

What can I do to recover my password?

Karen