Ginger Chili Air-Fried Chicken and Crunchy Veggie Bowl
Juicy, high-protein chicken breast infused with fresh ginger, garlic, and tamari, paired with crunchy air-fried broccoli, mushrooms, baby corn, and cherry tomatoes over aromatic basmati 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 HealthSteadier 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
Comfortably 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
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 · Mixing bowl · Knife and cutting board
Time saver
Meal Prep Option: You can marinate the chicken in the fridge up to 24 hours in advance for maximum depth of flavor.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C).
- 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: Preheat your air fryer to 400°F (200°C)
- 01
Preheat your air fryer to 400°F (200°C)
Preheat your air fryer to 400°F (200°C).
Tap card to mark done - 02
Slice 250g chicken breast into bite-sized strips
Slice 250g chicken breast into bite-sized strips.
Tap card to mark done - 03
Whisk together 2 tbsp gluten-free tamari sauce
In a medium mixing bowl, whisk together 2 tbsp gluten-free tamari sauce, 1 tbsp sesame oil, 2 minced garlic cloves, 1 tsp grated fresh ginger, and 1 finely sliced red chilli.
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Toss the chicken strips in half of…
Toss the chicken strips in half of the ginger-tamari marinade, reserving the remaining half for dressing.
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Cut 100g broccoli into small florets
Cut 100g broccoli into small florets, halve 80g button mushrooms, trim 50g baby corn, and leave 60g cherry tomatoes whole. Toss the vegetables lightly in a tiny drizzle of sesame oil or pinch of salt.
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Place the marinated chicken in one side…
Place the marinated chicken in one side of the air fryer basket and the vegetables on the other side in a single layer.
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Air-fry at 400°F (200°C) for 10 to…
Air-fry at 400°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 broccoli florets are browned and crisp at the edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the broccoli florets are browned and crisp at the edges
Tap card to mark done - 08
Heat 120g pre-cooked basmati rice in a…
Heat 120g pre-cooked basmati rice in a microwave-safe bowl according to package instructions until piping hot.
Look for: piping hot
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Transfer the warm basmati rice into a…
Transfer the warm basmati rice into a large serving bowl, top with the crispy air-fried chicken and crunchy vegetables, and drizzle with the reserved ginger-tamari dressing before serving.
Ready when: everything is assembled and ready to enjoy
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