Air Fryer Ginger Tamari Chicken with Crunchy Veg
Succulent air-fried chicken breast tossed in a quick, savory ginger-tamari glaze, served with snap-crisp baby sweetcorn, sweet bell peppers, and fluffy white 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 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
Saucepan · Whisk · 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
- 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 8 steps complete
Next: Cook the long grain rice in a…
- 01
Cook the long grain rice in a…
Cook the long grain rice in a small saucepan of boiling water according to package instructions (typically 12 minutes). Drain and set aside.
Allow: 12 minutes
Tap card to mark done - 02
Whisk together the tamari
In a medium bowl, whisk together the tamari, grated ginger, maple syrup, minced garlic, and red chilli flakes until smooth.
Look for: smooth
Tap card to mark done - 03
Cut the chicken breast into bite-sized 1…
Cut the chicken breast into bite-sized 1 inch (2.5cm) cubes. Add the chicken cubes to the tamari mixture and toss until thoroughly coated.
Look for: thoroughly coated
Tap card to mark done - 04
Pre-heat your air fryer to 400°F (200°C)
Pre-heat your air fryer to 400°F (200°C).
Tap card to mark done - 05
Trim the ends of the baby sweetcorn…
Trim the ends of the baby sweetcorn and slice the red bell pepper into bite-sized chunks.
Tap card to mark done - 06
Arrange the marinated chicken cubes in a…
Arrange the marinated chicken cubes in a single layer in the air fryer basket, leaving any excess marinade behind in the bowl. Air-fry for 6 minutes.
Allow: 6 minutes
Tap card to mark done - 07
Open the air fryer basket and add…
Open the air fryer basket and add the sweetcorn and pepper chunks. Toss with the chicken to coat in the remaining cooking juices. Air-fry for another 4 to 5 minutes, until the chicken is cooked through (no longer pink inside) and the vegetables are hot but still bright and snap-crisp.
Look for: the chicken is cooked through (no longer pink inside) and the vegetables are hot but still bright and snap-crisp
Tap card to mark done - 08
Spoon the cooked rice into your serving…
Spoon the cooked rice into your serving bowl, top with the hot teriyaki-style chicken and crunchy vegetables, and drizzle with any juices left in the air fryer basket.
Ready when: everything is assembled and ready to enjoy
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