[2018] Air Fryer Cookbook
Page 13
6 portobello mushrooms
4 oz crab meat
¼ teaspoon minced garlic
2 tablespoons olive oil
¾ teaspoon chili flakes
1 tablespoon chives, chopped
¾ teaspoon salt
Directions:
Chop the crab meat and combine it together with the minced garlic, olive oil, chili flakes, chives, and salt.
Stir the mixture carefully.
Fill the mushroom hats with the mixture and place in the air fryer basket.
Cook the snack for 5 minutes at 400 F.
Then chill the mushrooms and serve.
Enjoy!
Nutrition: calories 160, fat 9, fiber 2, carbs 14.4, protein 5.4
Sweet Potato and Broccoli Fritters
Prep time: 10 minutes
Cooking time: 8 minutes
Servings: 3
Ingredients:
1 sweet potato, grated
5 oz broccoli
1 egg
1 tablespoon almond flour
¼ teaspoon chili flakes
½ teaspoon salt
1 teaspoon coconut flakes
1 tablespoon olive oil
Directions:
Chop the broccoli into the small pieces and combine together with the grated sweet potato.
Add almond flour and chili flakes.
After this, add salt, coconut flakes, and beat the egg.
Mix the mixture to get the homogeneous texture.
Make the medium cutlets from the broccoli mixture and transfer them to the air fryer basket.
Sprinkle the cutlets with the olive oil and cook for 4 minutes from one side at 380 F.
Then flip the cutlets onto another side and cook them for 4 minutes more.
Serve the cooked cutlets immediately.
Nutrition: calories 125, fat 8.4, fiber 2.7, carbs 9.9, protein 4.5
Chicken Dip
Prep time: 10 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
10 oz chicken fillet
1 teaspoon olive oil
¼ teaspoon minced garlic
1/3 cup Paleo Mayo
¼ almond milk
¼ teaspoon dried dill
1 teaspoon ground paprika
3 tablespoons Whole Food hot sauce
1 teaspoon fresh lemon juice
Directions:
Chop the chicken and put in the air fryer.
Add olive oil, minced garlic, almond milk, ground paprika, fresh lemon juice, and stir it well.
Cook the chicken for 13 minutes at 400 F.
Stir the chicken every 4 minutes.
Then transfer the cooked chicken to the bowl.
Add hot sauce and Paleo mayo.
Stir it well until homogenous.
Serve it!
Nutrition: calories 187, fat 15, fiber 0.1, carbs 0.3, protein 13.7
Turkey Patties
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
9 oz ground turkey
1 teaspoon ground black pepper
½ teaspoon ground paprika
½ onion, grated
1 teaspoon dried basil
½ teaspoon ground nutmeg
1 tablespoon olive oil
Directions:
Mix up together the ground turkey, ground black pepper, ground paprika, basil, and ground nutmeg.
Stir the mixture well.
Then make the medium patties from the turkey mixture and put them in the air fryer.
Spray the patties with the olive oil and cook them for 5 minutes from each side at 380 F.
Chill the cooked ground turkey patties and serve!
Nutrition: calories 164, fat 10.7, fiber 0.6, carbs 1.9, protein 17.7
Broccoli Steaks
Prep time: 9 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
10 oz broccoli head
1 tablespoon olive oil
¼ teaspoon turmeric
½ teaspoon salt
1 tablespoon almond flour
Directions:
Slice the broccoli into the steaks.
Sprinkle the broccoli steaks with the olive oil, turmeric, salt, and almond flour.
Stir them gently.
After this, put the broccoli in the air fryer basket and cook for 6 minutes at 400 F. Stir the broccoli steaks after 3 minutes.
Serve the cooked broccoli steak immediately!
Nutrition: calories 95, fat 7.2, fiber 2.6, carbs 6.3, protein 3.5
Chicken Strips
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
14 oz chicken breast, boneless
1 oz fresh dill, chopped
½ teaspoon chili flakes
1 tablespoon olive oil
2 tablespoons almond milk
½ teaspoon salt
Directions:
Cut the chicken breast into the strips.
Sprinkle the chicken strips with the chopped dill, chili flakes, almond milk, and salt.
Put olive oil in the air fryer basket.
Add chicken strips and cook them for 10 minutes at 360 F.
Stir the chicken strips every 4 minutes.
Chill the chicken strips to the room temperature and serve!
Nutrition: calories 119, fat 5.4, fiber 0.8, carbs 2.9, protein 15.1
Devil Eggs with Pesto
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 eggs
1 cup fresh basil
¼ cup walnuts
2 tablespoons olive oil
¼ teaspoon salt
¼ teaspoon chili flakes
Directions:
Place the eggs on the air fryer rack and cook them at 250 F for 15 minutes.
Meanwhile, place the walnuts, olive oil, salt, and chili flakes in the blender.
Add the fresh basil and blend the mixture until smooth.
When the eggs are cooked – chill them and peel.
Cut the eggs into the halves and remove the egg whites.
Put the egg whites in the blender and blend the mixture for 30 seconds more.
Then fill the egg whites with the egg yolk pesto mixture.
Serve and enjoy!
Nutrition: calories 282, fat 27.7, fiber 1.3, carbs 2.2, protein 9.7
Lunch
Chili Lime Salmon Fillet
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
½ teaspoon chili flakes
1-pound fillet
¼ lime
1 tablespoon olive oil
¼ teaspoon ground coriander
Directions:
Slice the lime into the wedges.
Then make the cut crosswise in the fillet and sprinkle it with the chili flakes and ground coriander.
Then fill the salmon fillet with the lime wedges and sprinkle the fish with the olive oil.
Place the salmon in the air fryer basket.
Cook the salmon for 5 minutes at 400 F.
After this, turn the fish fillet to another side and cook it for 5 minutes more at 390 F.
When the fish fillet is cooked – cut it into the servings.
Enjoy!
Nutrition: calories 153, fat 5, fiber 0.1, carbs 0.5, protein 26.4
Chicken Fajita Rolls
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
10 oz chicken fillet
½ sweet pepper
¼ chili pepper
1 teaspoon olive oil
½ teaspoon dried dill
¼ teaspoon minced garlic
¼ teaspoon salt
<
br /> 1 teaspoon vinegar
Directions:
Cut the sweet pepper into the strips.
Then slice the chili pepper.
After this, mix up together the olive oil, dried dill, minced garlic, salt, and vinegar in the mixing bowl.
Mix the mixture up.
But the chicken fillets well and cut it into the separate fillets.
Then rub the chicken fillets with the olive oil mixture and place the sweet pepper and chili in the center of every fillet.
Roll the fillets and secure them with the toothpicks if desired.
Place the fajitas in the air fryer basket.
Cook the meal for 10 minutes at 400 F. Stir the meal time to time during cooking.
Serve the cooked meal immediately!
Nutrition: calories 200, fat 8.6, fiber 0.3, carbs 1.7, protein 27.6
Stuffed Red Onions
Prep time: 15 minutes
Cooking time: 11 minutes
Servings: 6
Ingredients:
6 red onion, peeled
8 oz ground beef
½ teaspoon salt
1 teaspoon ground black pepper
4 teaspoons almond milk
¾ teaspoon garlic powder
1 teaspoon olive oil
Directions:
Cut the end of every onion and remove the meat from them to make the “onion cups”.
Then mix up together the ground beef, salt, ground black pepper, almond milk, and garlic powder.
Stir the mixture until homogenous.
Sprinkle the onion cups with the olive oil outside.
Then fill them with the ground beef mixture.
Cover the onions in the foil and place in the air fryer basket.
Cook the onions for 11 minutes at 400 F.
When the meal is cooked – let it chill till the room temperature and serve!
Nutrition: calories 131, fat 4, fiber 2.6, carbs 10.9, protein 12.9
Rosemary Chicken Thighs
Prep time: 20 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1-pound chicken thighs
1 teaspoon dried rosemary
¼ teaspoon cumin
1 tablespoon olive oil
½ teaspoon salt
Directions:
Mix up together the dried rosemary, cumin, olive oil, and salt in the shallow bowl.
Stir the mixture.
Then rub the chicken thighs with the oil mixture well and leave for 10 minutes to marinate.
Transfer the chicken to the air fryer basket and cook for 25 minutes at 370 F.
Stir the meat during the cooking time to time.
When the chicken thighs are cooked – chill them little and serve!
Nutrition: calories 247, fat 12, fiber 0.1, carbs 0.3, protein 32.8
Spicy Pesto Chicken Fillets
Prep time: 20 minutes
Cooking time: 14 minutes
Servings: 4
Ingredients:
1 cup fresh basil
2 tablespoons olive oil
½ teaspoon salt
½ teaspoon chili flakes
12 oz chicken fillet
Directions:
Wash the basil carefully and chop it roughly.
Place the chopped basil in the blender.
Add olive oil, salt, and chili flakes.
Blend the mixture until it is smooth and homogenous.
Then rub the chicken fillet with the pesto mixture (blended basil mixture) and leave for 15 minutes to marinate.
After this, place the marinated chicken in the air fryer basket.
Cook the chicken for 14 minutes at 380 F. The time of the cooking depends on the size of the fillet.
Turn the chicken to another side every 4 minutes of cooking.
When the chicken fillet is cooked – let it chill little.
Serve!
Nutrition: calories 223, fat 13.3, fiber 0.1, carbs 0.2, protein 24.8
Light Chicken Soup
Prep time: 10 minutes
Cooking time: 24 minutes
Servings: 4
Ingredients:
4 cups water
7 oz chicken drumsticks
1/3 carrot, chopped
½ onion, chopped
1 tablespoon olive oil
½ teaspoon salt
Directions:
Place the drumsticks in the air fryer basket and sprinkle them with the olive oil.
After this, cook the chicken at 390 F for 8 minutes.
Stir it time to time.
Then add the chopped carrot and onion.
Sprinkle the mixture with the salt and stir carefully.
Add 1 cup of water and cook the mixture at 380 F for 10 minutes more.
Stir it gently 2 times per cooking with the help of the wooden spoon.
After this, add all the remaining water and cook the soup for 6 minutes more at 390 F.
When the soup is cooked – let it chill little.
Serve it!
Nutrition: calories 121, fat 6.3, fiber 0.4, carbs 1.8, protein 13.8
Spaghetti Squash with Chicken
Prep time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
8 oz spaghetti squash, peeled, chopped
8 oz chicken breast, boneless
½ teaspoon ground black pepper
1 cup chicken stock
1 sweet pepper, chopped
Directions:
Sprinkle the chicken breast with the ground black pepper and place in the air fryer basket.
Add chicken stock and chopped pepper.
Cook the chicken for 15 minutes at 380 F.
Then add the spaghetti squash in the air fryer.
Cook the meal for 10 minutes more at 390 F.
After this, transfer the cooked chicken breast in the bowl.
Then add the cooked spaghetti squash and serve the meal immediately!
Nutrition: calories 95, fat 2, fiber 0.5, carbs 6.5, protein 12.9
Chicken Mix
Prep time: 10 minutes
Cooking time: 18 minutes
Servings: 5
Ingredients:
1 sweet pepper, chopped
½ chili pepper
1 tomato
8 oz chicken breast
1 teaspoon salt
½ teaspoon ground paprika
1 teaspoon cilantro, dried
1 tablespoon olive oil
1 cup water
Directions:
Chop the chicken breast roughly and sprinkle it with the ground paprika, dried cilantro, and salt.
Stir the meat and sprinkle it with the olive oil.
Transfer the chicken breast in the air fryer basket and cook it at 380 F for 10 minutes.
Stir the meat during cooking.
Then chop the tomato and chili pepper.
Add the chopped tomato and chili pepper in the air fryer.
Then add the sweet pepper and stir it well.
Cook the mix for 8 minutes more at 390 F.
When the meal is cooked – let it chill little and serve!
Nutrition: calories 86, fat 4, fiber 0.6, carbs 2.4, protein 10
Chinese Style Pork
Prep time: 10 minutes
Cooking time: 9 minutes
Servings: 4
Ingredients:
1 oz chives, chopped
1 tablespoon vinegar
12 oz pork chop
½ teaspoon sesame seeds
1 tablespoon olive oil
¼ teaspoon dried oregano
Directions:
Sprinkle the pork chop with the dried oregano and vinegar.
Then pour the olive oil in the air fryer basket and add the pork chops.
Cook the pork chops for 8 minutes at 400 F.
Turn the pork chops into another side after 4 minutes of cooking.
After this, sprinkle the meat with the sesam
e seeds and chopped chives and cook for 1 minute more.
Serve the cooked meat immediately!
Nutrition: calories 308, fat 24.9, fiber 0.3, carbs 0.5, protein 19.4
Shepherd Pie
Prep time: 15 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 potatoes, cooked
1 tablespoon olive oil
1 egg
½ teaspoon salt
½ teaspoon ground black pepper
1 onion, chopped
8 oz chicken fillet, chopped