Then add the chopped garlic cloves and heavy cream.
Cook the stew for 11 minutes more at the same temperature.
After this, transfer the cooked side dish in the serving plates.
Serve the meal hot.
Enjoy!
Nutrition: calories 65, fat 3.6, fiber 3.5, carbs 8.1, protein 1.7
Green Bean Casserole
Prep time: 10 minutes
Cooking time: 12 minutes
Servings: 8
Ingredients:
1 cup green beans
6 oz. Cheddar cheese, shredded
7 oz. Parmesan cheese, shredded
¼ cup heavy cream
1 zucchini
1 teaspoon salt
1 teaspoon paprika
½ teaspoon cayenne pepper
1 tablespoon dried parsley
1 tablespoon butter
Directions:
Cut the zucchini into the cubes and sprinkle with the paprika and salt.
Then toss the butter in the air fryer basket tray.
Add the zucchini cubes in the butter.
Preheat the air fryer to 400 F and cook the zucchini for 6 minutes.
Then add the green beans, shredded Cheddar cheese, and cayenne pepper.
After this, sprinkle the casserole with the shredded Parmesan cheese.
Pour the heavy cream.
Cook the casserole for 6 minutes more at 400 F.
When the casserole is cooked – let it chill well.
Then transfer it to the serving plates and serve with the meat main dish.
Enjoy!
Nutrition: calories 201, fat 15.3, fiber 0.9, carbs 3.3, protein 14
Cabbage Steaks
Prep time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
9 oz. white cabbage, sliced
1 teaspoon salt
1 teaspoon butter
1 teaspoon olive oil
1 teaspoon paprika
½ teaspoon ground black pepper
Directions:
Combine the olive oil and paprika together.
Melt the butter and add it to the olive oil mixture.
After this, add the ground black pepper and churn it.
Rub the sliced white cabbage with the spice mixture well.
Then sprinkle the white cabbage slices with the salt.
Preheat the air fryer to 400 F.
Put the cabbage slices in the air fryer rack and cook the dish for 3 minutes.
After this, turn the cabbage slices to another side and cook for 2 minutes more.
When the cabbage slices are cooked – they will have light brown surface.
Serve the side dish immediately.
Enjoy!
Nutrition: calories 37, fat 2.3, fiber 1.9, carbs 4.2, protein 0.9
Creamed Spinach
Prep time: 10 minutes
Cooking time: 11 minutes
Servings: 6
Ingredients:
2 cups spinach
1 cup cream
2 tablespoon butter
¼ cup coconut milk
1 oz. walnuts, crushed
5 oz. Cheddar cheese, shredded
1 teaspoon salt
Directions:
Wash the spinach and chop it.
Sprinkle the spinach with the salt and mix it up to let the spinach gives the juice.
Then preheat the air fryer to 380 F.
Put the spinach in the air fryer basket tray.
Add the coconut milk, crushed walnuts, butter, and cream.
Cook the spinach for 8 minutes.
After this, stir the spinach using the wooden spatula.
Add the shredded cheese and cook it for 3 minutes more.
When the time is over – mix the melted cheese and spinach carefully.
Serve it!
Nutrition: calories 209, fat 19.1, fiber 0.8, carbs 2.9, protein 7.9
Sriracha Broccoli
Prep time: 10 minutes
Cooking time: 6 minutes
Servings: 5
Ingredients:
1 teaspoon sriracha
1 tablespoon canola oil
1 teaspoon flax seeds
1 teaspoon ground white pepper
1 teaspoon kosher salt
1-pound broccoli
4 tablespoons chicken stock
Directions:
Wash the broccoli and separate it into the florets.
Then combine the chicken stock, ground white pepper, flax seeds, and sriracha.
Add the canola oil and whisk the mixture.
Preheat the air fryer to 400 F.
Put the broccoli florets in the air fryer basket rack and sprinkle the vegetables with the sriracha mixture,
Cook the broccoli for 6 minutes.
When the time is over – shake the broccoli gently and transfer it to the serving plates.
Enjoy!
Nutrition: calories 61, fat 3.3, fiber 2.6, carbs 6.7, protein 2.7
Cheddar Cheese Sliced Cauliflower
Prep time: 15 minutes
Cooking time: 11 minutes
Servings: 7
Ingredients:
14 oz. cauliflower
6 oz. Cheddar cheese, sliced
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon butter, frozen
1 teaspoon dried dill
1 tablespoon olive oil
Directions:
Wash the cauliflower head carefully and slice it into the servings.
Sprinkle the sliced cauliflower with the salt, ground black pepper, and dried dill.
Grate the frozen butter.
Then sprinkle the cauliflower with the olive oil from the both sides.
Preheat the air fryer to 400 F.
Place the cauliflower slices in the air fryer rack and cook it for 7 minutes.
After this, turn the cauliflower slices into another side and sprinkle them with the grated frozen butter.
Cook the cauliflower for 3 minutes more.
Then place the cheese slices over the cauliflower and cook it for 1 minute more.
Transfer the cooked cauliflower to the serving plates with the help of the spatula.
Serve the dish immediately.
Enjoy!
Nutrition: calories 135, fat 10.7, fiber 1.5, carbs 3.6, protein 7.2
Cauliflower Head
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1-pound cauliflower head
1 teaspoon onion powder
½ cup heavy cream
5 oz. Parmesan, shredded
1 teaspoon garlic powder
1 teaspoon salt
Directions:
Combine the heavy cream, onion powder, garlic powder, salt, and shredded Parmesan cheese in the big bowl.
Mix the mixture up.
Then place the cauliflower head in the heavy cream mixture.
Coat the cauliflower with the heavy cream mixture using the hands.
Then preheat the air fryer to 360 F.
Put the cauliflower head in the air fryer basket and cook it for 12 minutes.
After this, increase the temperature to 390 F and cook the cauliflower head for 3 minutes.
When the time is over and the cauliflower is cooked – serve it immediately.
Enjoy!
Nutrition: calories 132, fat 8.8, fiber 2, carbs 5.8, protein 9.4
Mexican Zucchini
Prep time: 10 minutes
Cooking time: 12 minutes
Servings: 8
Ingredients:
3 zucchini
1 tablespoon canola oil
½ teaspoon chili powder
1 teaspoon garlic powder
6 oz. Cheddar cheese, shredded
Directions:
Cut the zucchini into the cubes.
Sprinkle the zucchini cubes with eth chili powder, garlic powder
, and olive oil.
Then preheat the air fryer to 400 F.
Place the zucchini cubes in the air fryer and cook the vegetables for 10 minutes.
Then sprinkle the zucchini with the shredded cheese.
Cook the side dish for 2 minutes more.
When the zucchini is cooked – transfer the dish to the serving plates.
Enjoy!
Nutrition: calories 115, fat 9, fiber 0.9, carbs 3.1, protein 6.3
Wrapped Bacon Asparagus
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
7 oz. bacon, sliced
14 oz. asparagus
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon sesame oil
1 teaspoon paprika
Directions:
Wrap the asparagus in the sliced bacon.
Preheat the air fryer to 380 F.
Put the wrapped asparagus in the air fryer and sprinkle the vegetables with the salt, ground black pepper, paprika, and sesame oil.
Cook the asparagus for 5 minutes.
After this, turn the asparagus to another side and cook it for 5 minutes more.
Then transfer the cooked dish in the serving plates.
Serve the side dish only hot.
Enjoy!
Nutrition: calories 214, fat 16.2, fiber 1.6, carbs 3.5, protein 13.8
Stuffed Artichoke with Spinach
Prep time: 15 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
4 tablespoons fresh spinach, chopped
½ tablespoon heavy cream
1 teaspoon butter
1 teaspoon salt
1-pound artichoke
1 teaspoon olive oil
½ lemon
1 teaspoon ground black pepper
Directions:
Prepare the artichokes and remove the heart from them.
Then combine the chopped spinach with the heavy cream and butter.
Mix the mixture up.
After this, rub the artichokes with the salt, olive oil, ground black pepper, and a half of the lemon.
Fill the artichokes with the spinach cream mixture.
Then wrap the artichokes in the foil.
Preheat the air fryer to 350 F.
Put the wrapped artichokes in the air fryer basket and cook them for 40 minutes.
When the time is over and artichokes are cooked - discard them from the air fryer.
Remove the foil and serve the side dish immediately.
Enjoy!
Nutrition: calories 66, fat 2.4, fiber 5.2, carbs 10.4, protein 3.2
Shredded Brussel Sprouts
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
17 oz. Brussel sprouts
1 oz. butter
1 tablespoon olive oil
1 teaspoon ground white pepper
1 teaspoon salt
1 tablespoon apple cider vinegar
Directions:
Place the Brussel sprouts in the blender and shred them.
Then preheat the air fryer to 380 F.
Put the shredded Brussel sprouts in the air fryer basket tray.
Add the butter, olive oil, ground white pepper, salt, and apple cider vinegar.
Mix the shredded Brussel sprouts carefully with the help of the spoon.
Cook the dish in the preheated air fryer for 15 minutes.
When the time is over – remove the dish from the air fryer and stir it.
Serve it immediately.
Enjoy!
Nutrition: calories 90, fat 6.4, fiber 3.1, carbs 7.6, protein 2.8
Cauliflower Rice with Parmesan and Pesto
Prep time: 10 minutes
Cooking time: 13 minutes
Servings: 7
Ingredients:
1-pound cauliflower head
2 tablespoon pesto sauce
6 oz. Parmesan, shredded
1 teaspoon salt
1 teaspoon olive oil
½ cup heavy cream
1 tablespoon butter
1 tablespoon dried dill
1 teaspoon dried parsley
1 teaspoon chili flakes
Directions:
Wash the cauliflower head carefully and chop it roughly.
Place the chopped cauliflower in the blender and blend it well until you get the texture of the cauliflower rice.
Then place the cauliflower rice in the air fryer and sprinkle it with the salt, olive oil, butter, dried dill, dried parsley, and chili flakes.
Mix the cauliflower rice carefully with the help of the wooden spatula.
After this, add the heavy cream and cook the dish at 370 F for 10 minutes.
After this, add shredded Parmesan and pesto sauce.
Mix the cauliflower rice carefully and cook it for 3 minutes more at the same temperature.
Serve the side dish immediately.
Enjoy!
Nutrition: calories 165, fat 12.6, fiber 1.8, carbs 5.1, protein 9.8
Air Fryer Bok Choy
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 white onion, sliced
1-pound bok choy
1 teaspoon minced garlic
1 tablespoon mustard
1 teaspoon ground ginger
2 tablespoon apple cider vinegar
2 teaspoons olive oil
1 tablespoon butter
Directions:
Wash the bok choy and chop it.
Then place the chopped bok choy in the air fryer basket tray.
Sprinkle the chopped bok choy with the minced garlic, sliced onion, mustard, ground ginger, apple cider vinegar, olive oil, and butter.
Preheat the air fryer to 360 F.
Cook the bok choy for 10 minutes.
When the dish is cooked – stir it carefully.
Then let the cooked dish cool little.
Serve it and enjoy!
Nutrition: calories 59, fat 4.2, fiber 1.5, carbs 4.4, protein 1.9
Garlic Green Peppers
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 teaspoon minced garlic
1-pound green pepper
1 teaspoon salt
1 tablespoon olive oil
Directions:
Wash the green peppers carefully and remove the seeds from them.
After this, cut the green peppers into the medium squares.
Preheat the air fryer to 320 F.
Then place the green pepper squares in the big mixing bowl.
Sprinkle the green peppers with the olive oil, salt, and minced garlic.
Mix it up.
Place the prepared green peppers in the air fryer basket tray.
Cook the dish for 15 minutes.
Stir the green peppers after 8 minutes of the cooking.
Serve the side dish when it is chilled – get the room temperature.
Enjoy!
Nutrition: calories 54, fat 0.6, fiber 1.9, carbs 5.5, protein 1
Zucchini Boats with Cheese
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
1 medium zucchini
3 oz bok choy
1 garlic clove, sliced
6 oz. Cheddar cheese
4 tablespoons heavy cream
1 tablespoon coconut flour
¼ teaspoon salt
½ teaspoon ground black pepper
1 teaspoon paprika
1 teaspoon olive oil
Directions:
Cut the zucchini into 2 parts crosswise.
Then remove the flesh from the zucchini halves.
Blend the zucchi
ni flesh and combine it with the sliced garlic clove.
After this, sprinkle the zucchini flesh with the salt, ground black pepper, and paprika.
Mix it up.
Combine the heavy cream and coconut flour and whisk the liquid.
Fill the zucchini halves with the zucchini flesh mixture.
Grind the bok choy and sprinkle it with the heavy cream mixture.
Shred Cheddar cheese.
Add the bok choy mixture in the zucchini halves.
Then sprinkle the zucchini with the olive oil.
Preheat the air fryer to 400 F.
Put the zucchini halves in the air fryer and cook them for 10 minutes.
Then sprinkle the zucchini boards with the shredded cheese and cook for 2 minutes more.
After this, transfer the cooked zucchini boards in the plate and chill them little.
Cut every zucchini half into 2 parts more.
Serve it!
Nutrition: calories 255, fat 21.2, fiber 1.8, carbs 5, protein 12.2
Parsley Butter Mushrooms
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 5
Ingredients:
10 oz. white mushrooms
1 white onion, sliced
[2017] Air Fryer Ketogenic Diet Cookbook: 250 Recipes to Stay Fit and Healthy Page 10