Crispy Baked Chicken Curry Bowl With Tuna Seaweed Side
Crispy panko-baked chicken served over fragrant jasmine rice with a mild coconut curry sauce and a savory side of tuna seaweed salad. Loaded with lean protein and satisfying fiber without any added sugar.
Prep
12 min
Cook
15 min
Total
27 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
12 min
Cook
15 min
Total
27 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Store leftover cooked rice and chicken separately in airtight containers in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Cut 4 oz (110g) boneless
Cut 4 oz (110g) boneless, skinless chicken breast into bite-sized cutlets.
Tap card to mark done - 03
Dredge chicken pieces lightly in panko breadcrumbs…
Dredge chicken pieces lightly in panko breadcrumbs until evenly coated, then place on the prepared baking sheet.
Look for: evenly coated, then place on the prepared baking sheet
Tap card to mark done - 04
Bake for 12 to 15 minutes until…
Bake for 12 to 15 minutes until golden and internal temperature reaches 165°F (74°C).
Look for: golden and internal temperature reaches 165°F (74°C)
Tap card to mark done - 05
Heat 1 tsp (5ml) olive oil in…
While chicken bakes, heat 1 tsp (5ml) olive oil in a small saucepan over medium heat.
Tap card to mark done - 06
Add 0
Add 0.25 pcs diced onion and cook for 3 minutes until softened.
Look for: softened
Tap card to mark done - 07
Stir in 1 tsp curry powder
Stir in 1 tsp curry powder, then pour in 0.25 cup (60ml) light coconut milk; simmer for 4 minutes until warm and fragrant.
Look for: warm and fragrant
Tap card to mark done - 08
Combine 0
In a small side bowl, combine 0.5 cup (60g) drained tuna with 0.25 cup (5g) dried seaweed snack shredded into flakes.
Tap card to mark done - 09
To serve
To serve, plate 0.75 cup (120g) cooked jasmine rice, arrange crispy baked chicken on top, spoon curry sauce over chicken, and enjoy alongside the tuna seaweed side dish.
Ready when: everything is assembled and ready to enjoy
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