Air-Fried Chicken Tenders with Sweet Potato and Greens
Crispy air-fried chicken tenderloins paired with sweet baked sweet potato, fresh butter lettuce salad, and a mozzarella string cheese. A simple, well-balanced meal naturally gluten-free and soy-free.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Store leftover cooked chicken tenderloins in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat the air fryer to 380°F (193°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 8 steps complete
Next: Preheat the air fryer to 380°F (193°C)
- 01
Preheat the air fryer to 380°F (193°C)
Preheat the air fryer to 380°F (193°C).
Tap card to mark done - 02
Lightly mist 4 oz (113g) of chicken…
Lightly mist 4 oz (113g) of chicken tenderloins with 2 sprays of olive oil spray and season lightly with a pinch of sea salt.
Tap card to mark done - 03
Arrange the chicken tenderloins in the air…
Arrange the chicken tenderloins in the air fryer basket in a single layer, ensuring they do not overlap.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Air fry for 8 to 10 minutes
Air fry for 8 to 10 minutes, flipping halfway through, until the edges are golden and the internal temperature reaches 165°F (74°C).
Look for: the edges are golden and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 05
Place 1 cup (30g) of washed baby…
While the chicken cooks, place 1 cup (30g) of washed baby butter lettuce into a small serving bowl.
Tap card to mark done - 06
Drizzle 1 tsp (5ml) of extra virgin…
Drizzle 1 tsp (5ml) of extra virgin olive oil over the lettuce and sprinkle with a pinch of sea salt, tossing gently to coat.
Tap card to mark done - 07
Warm 0
Warm 0.5 cup (100g) of pre-baked sweet potato in the microwave or oven until heated through.
Look for: heated through
Tap card to mark done - 08
Plate the warm air-fried chicken tenders alongside…
Plate the warm air-fried chicken tenders alongside the heated sweet potato, dressed butter lettuce, and 1 mozzarella string cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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