Air Fryer Chicken Sausage and Green Vegetable Roast
Slices of savory chicken sausage tossed with crisp carrots, green beans, sugar snap peas, and kale. Air-fried to tender perfection for a quick, high-protein UK weeknight dinner.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
Mixing bowl · Knife and cutting board
Time saver
Any leftover portion can be refrigerated in an airtight container for up to 2 days and reheated in the air fryer for 3 minutes.
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 10 steps complete
Next: Preheat your air fryer to 390°F (200°C)…
- 01
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 - 02
Cut 150g chicken sausage into 1/2 inch…
Cut 150g chicken sausage into 1/2 inch (1.2cm) rounds.
Tap card to mark done - 03
Slice 0
Slice 0.5 pcs carrot into thin half-moons so it cooks evenly.
Tap card to mark done - 04
Trim 50g green beans and 50g sugar…
Trim 50g green beans and 50g sugar snap peas, then chop 1 cup kale into bite-sized pieces.
Tap card to mark done - 05
Combine the sliced chicken sausage
In a medium mixing bowl, combine the sliced chicken sausage, carrot, green beans, sugar snap peas, and kale.
Tap card to mark done - 06
Drizzle 1 tbsp olive oil over the…
Drizzle 1 tbsp olive oil over the mixture and toss until all pieces are lightly coated.
Look for: all pieces are lightly coated
Tap card to mark done - 07
Transfer the ingredients into the air fryer…
Transfer the ingredients into the air fryer basket in a single layer (cook in batches if needed).
Tap card to mark done - 08
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 sausage edges are golden brown and the vegetables are tender-crisp.
Look for: the sausage edges are golden brown and the vegetables are tender-crisp
Tap card to mark done - 09
Thinly slice 2 pcs spring onion
Thinly slice 2 pcs spring onion.
Tap card to mark done - 10
Transfer the roasted mixture to a plate
Transfer the roasted mixture to a plate, top with sliced spring onion, and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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