Air Fryer Teriyaki Chicken and Egg Rice Bowl
Succulent chicken breast in a quick tamari-ginger glaze, air-fried alongside crunchy baby corn and bell peppers, served over warm rice with a soft-cooked egg and crisp cucumber.
Prep
10 min
Cook
10 min
Total
20 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Knife and cutting board
Time saver
Meal Prep: You can cook a larger batch of white rice ahead of time and portion it out to save time on busy weeknights.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Prep the Chicken
- 01
Prep the Chicken
Prep the Chicken: Cut the chicken breast into bite-sized pieces. In a medium bowl, whisk together the tamari, maple syrup, ground ginger, and garlic powder. Add the chicken pieces and toss to coat fully.
Tap card to mark done - 02
Prep the Vegetables
Prep the Vegetables: Cut the sweet bell pepper into bite-sized pieces and slice the baby corn in half lengthwise. Thinly slice the cucumber and set aside for serving.
Tap card to mark done - 03
Air Fry the Chicken and Veg
Air Fry the Chicken and Veg: Pre-heat your air fryer to 390°F (200°C). Arrange the marinated chicken, bell pepper pieces, and baby corn in a single layer in the air fryer basket. Cook for 8 to 10 minutes, shaking the basket halfway through, until the chicken is cooked through and the vegetables are hot but still retain their bright color and snappy, crunchy texture.
Look for: the chicken is cooked through and the vegetables are hot but still retain their bright color and snappy, crunchy texture
Tap card to mark done - 04
Cook the Egg
Cook the Egg: Lightly oil a small silicone pot or ramekin. Crack the egg into it and place it in the air fryer basket alongside the chicken during the final 5 to 6 minutes of cooking, until the egg white is set but the yolk remains soft.
Look for: the egg white is set but the yolk remains soft
Tap card to mark done - 05
Assemble and Serve
Assemble and Serve: Warm your pre-cooked white rice in the microwave according to package instructions. Spoon the warm rice into a serving bowl. Top with the air-fried chicken, crunchy bell peppers, baby corn, fresh cucumber slices, and the soft-cooked silicone-pot egg. Drizzle any remaining warm juices from the air fryer over the top and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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