Air-Fried Lime Tamari Chicken and Veggie Bowl
Succulent air-fried chicken breast infused with garlic, lime, and tamari, paired with crisp broccoli, mushrooms, and baby corn over warm jasmine rice.
Prep
10 min
Cook
12 min
Total
22 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
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
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
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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Knife and cutting board
Time saver
You can marinate the chicken for up to 12 hours in the fridge ahead of time to deepen the savory garlic-tamari flavor.
Do these three things first
- 1Preheat your air fryer to 390°F (200°C) for 3 minutes.
- 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 9 steps complete
Next: Cut 135g chicken breast into bite-sized 1-inch…
- 01
Cut 135g chicken breast into bite-sized 1-inch…
Cut 135g chicken breast into bite-sized 1-inch (2.5cm) pieces.
Tap card to mark done - 02
Whisk together garlic paste
In a medium bowl, whisk together garlic paste, tamari, lime juice, and sesame oil until fully blended.
Look for: fully blended
Tap card to mark done - 03
Add the diced chicken breast
Add the diced chicken breast, broccoli florets, button mushrooms, and baby corn to the bowl, tossing until everything is evenly coated in the marinade.
Look for: everything is evenly coated in the marinade
Tap card to mark done - 04
Preheat your air fryer to 390°F (200°C)…
Preheat your air fryer to 390°F (200°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 05
Transfer the marinaded chicken and vegetables into…
Transfer the marinaded chicken and vegetables into the air fryer basket in a single layer.
Tap card to mark done - 06
Air-fry at 390°F (200°C) for 10 to…
Air-fry at 390°F (200°C) for 10 to 12 minutes, shaking the basket halfway through, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with crisp, charred edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with crisp, charred edges
Tap card to mark done - 07
Heat pre-cooked jasmine rice in the microwave…
Heat pre-cooked jasmine rice in the microwave or stovetop until hot.
Look for: hot
Tap card to mark done - 08
Plate the warm jasmine rice into a…
Plate the warm jasmine rice into a serving bowl and spoon the air-fried chicken and vegetables on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Serve immediately
Serve immediately. Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download