Air-Fried Tamari Sesame Chicken and Veggie Bowl
Tender air-fried chicken breast tossed in savory tamari and toasted sesame oil, served with crisp broccoli, mushrooms, and baby corn over warm rice. Completely gluten-free and dairy-free for an easy, light dinner.
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
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 your air fryer to 390°F (200°C) for 2 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 8 steps complete
Next: Slice 135g of chicken breast into bite-sized…
- 01
Slice 135g of chicken breast into bite-sized…
Slice 135g of chicken breast into bite-sized pieces and place in a bowl.
Tap card to mark done - 02
Add 1 tbsp tamari and 1 tsp…
Add 1 tbsp tamari and 1 tsp sesame oil to the chicken, tossing until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Preheat your air fryer to 390°F (200°C)…
Preheat your air fryer to 390°F (200°C) for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 04
Place the seasoned chicken
Place the seasoned chicken, 1 cup broccoli florets, 0.5 cup button mushrooms, and 4 pcs baby corn into the air fryer basket in a single layer.
Tap card to mark done - 05
Air fry at 390°F (200°C) for 10…
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 broccoli edges are crispy.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and the broccoli edges are crispy
Tap card to mark done - 06
Heat 0
Heat 0.5 cup cooked jasmine rice in the microwave or on the stovetop until steaming hot (about 1 minute).
Look for: steaming hot (about 1 minute)
Tap card to mark done - 07
Transfer the warm rice to a bowl…
Transfer the warm rice to a bowl and top with the air-fried chicken and crunchy vegetables.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately and store any leftovers in…
Serve immediately and store any leftovers 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
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