Air Fryer Chilli Ginger Chicken and Crunchy Pepper Salad
Succulent chicken breast coated in a bold, spicy chilli-ginger paste and air-fried until juicy, served over a fresh bed of spinach, crisp cucumber, and tomato alongside vibrant, bite-textured sweet peppers and baby sweetcorn.
Prep
10 min
Cook
14 min
Total
24 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
14 min
Total
24 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat the Air Fryer → Set your air fryer to 390°F (200°C) and let it preheat…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat the Air Fryer → Set your…
- 01
Preheat the Air Fryer → Set your…
Preheat the Air Fryer → Set your air fryer to 390°F (200°C) and let it preheat for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 02
Prepare the Chicken Rub → In a…
Prepare the Chicken Rub → In a small bowl, combine the chilli paste, ginger paste, garlic paste, and half of the olive oil. Rub this paste evenly over all sides of the chicken breast.
Tap card to mark done - 03
Prep the Vegetables → Toss the sliced…
Prep the Vegetables → Toss the sliced orange bell pepper, yellow bell pepper, and baby sweetcorn with the remaining half of the olive oil and a small pinch of salt.
Tap card to mark done - 04
Air-Fry the Chicken → Place the seasoned…
Air-Fry the Chicken → Place the seasoned chicken breast in one side of the air fryer basket. Cook at 390°F (200°C) for 6 minutes before adding the vegetables.
Allow: 6 minutes
Tap card to mark done - 05
Add the Veg and Finish Air-Frying →…
Add the Veg and Finish Air-Frying → Add the bell peppers and baby sweetcorn to the other side of the basket. Air-fry together for another 6 to 8 minutes, or until the chicken is cooked through (reaching an internal temperature of 165°F (74°C)) and the peppers are slightly blistered but still retain a firm, crisp bite.
Look for: the chicken is cooked through (reaching an internal temperature of 165°F (74°C)) and the peppers are slightly blistered but still retain a firm, crisp bite
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Assemble the Base → On a serving…
Assemble the Base → On a serving plate, create a fresh bed with the fresh spinach, sliced cucumber, and cherry tomato.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Slice and Serve → Let the chicken…
Slice and Serve → Let the chicken rest for 2 minutes on a board, then slice it. Arrange the warm chicken, air-fried peppers, and baby sweetcorn over the fresh salad base and enjoy immediately.
Allow: 2 minutes
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