[2018] Air Fryer Cookbook

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[2018] Air Fryer Cookbook Page 14

by Marta Getty


  1 sweet pepper, chopped

  ½ cup chicken stock

  Directions:

  Mash the cooked potatoes and place them in the mixing bowl.

  Beat the egg in the mashed potato.

  Stir it carefully until homogenous.

  After this, pour the olive oil into the air fryer basket.

  Place onion in the air fryer basket.

  Add chopped sweet pepper and sprinkle the mixture with the ground black pepper.

  Add salt and chicken stock.

  Then add the chicken fillet and stir it carefully.

  Cook the mix for 10 minutes at 390 F. Stir it frequently.

  After this, transfer the cooked mixture in the bowl.

  Place ½ part of the mashed potato in the air fryer basket and flatten it well.

  Then add the vegetable-chicken mixture and flatten it too.

  Cover the ingredients with the remaining mashed potato and flatten it in the shape of a pie.

  Cook the meal for 10 minutes more at 370 F.

  When the time is over and the pie is cooked – let it chill little.

  Enjoy!

  Nutrition: calories 286, fat 9.1, fiber 4.9, carbs 30.3, protein 21.2

  Curry Turkey Meatballs

  Prep time: 10 minutes

  Cooking time: 8 minutes

  Servings: 6

  Ingredients:

  12 oz ground turkey

  1 sweet pepper, chopped

  1 egg, beaten

  1 teaspoon curry powder

  1 tablespoon dried parsley

  1 tablespoon olive oil

  ½ teaspoon chili flakes

  1 tablespoon almond flour

  Directions:

  Put the ground turkey in the mixing bowl.

  Add chopped sweet pepper and beaten egg.

  After this, add the curry powder and dried parsley.

  Add chili flakes and almond flour.

  Stir the mixture with the help of the spoon until homogenous.

  Pour the olive oil into the air fryer basket.

  Make the medium meatballs from the ground turkey mixture and place them in the air fryer basket.

  Cook the meatballs for 4 minutes from each side at 380 F.

  When the meatballs are cooked – chill them well and serve with the vegetables!

  Nutrition: calories 175, fat 11.7, fiber 0.9, carbs 2.8, protein 17.7

  Whole Food Tuna Cakes

  Prep time: 12 minutes

  Cooking time: 7 minutes

  Servings: 4

  Ingredients:

  1 oz fresh spinach

  1 teaspoon salt

  12 oz crab meat

  1 teaspoon ground paprika

  2 tablespoons almond flour

  ¼ teaspoon ground nutmeg

  1 tablespoon olive oil

  1 teaspoon dried dill

  Directions:

  Chop the spinach into the small pieces.

  Then chop the crab meat well and add it to the spinach.

  Sprinkle the mixture with the salt, ground paprika, almond flour, ground nutmeg, and dried dill.

  Stir the mixture well until homogenous.

  After this, make the medium rounds from the crab mixture and flatten them gently with the help of the hand palms to get the cake shape.

  Pour the olive oil in the air fryer basket and add the crab cakes.

  Cook the crab cakes for 7 minutes at 400 F. Flip the cakes into another side after 3 minutes of cooking.

  Chill the cooked crab cakes little and serve!

  Nutrition: calories 190, fat 12.2, fiber 1.9, carbs 5.3, protein 14

  Cuban Pork

  Prep time: 25 minutes

  Cooking time: 20 minutes

  Servings: 5

  Ingredients:

  14 oz pork shoulder

  1 grapefruit

  1 lemon

  1 orange

  1 garlic clove, chopped

  1 teaspoon salt

  1 tablespoon olive oil

  1 teaspoon dried oregano

  1 tablespoon dried basil

  1 teaspoon turmeric

  Directions:

  Squeeze the juice from the grapefruit, lemon, and orange and transfer the liquid to the mixing bowl.

  Add choppe dgarlic, salt, dried oregano, basil, and turmeric.

  Stir the mixture well.

  Place the pork shoulder in the citrus mixture and coat it well.

  Leave the meat for 10 minutes to marinate.

  After this, pour olive oil into the air fryer basket.

  Place the marinated meat in the air fryer basket and cook it for 15 minutes at 380 F.

  Turn the meat to another side after 8 minutes of cooking.

  Then add 3 tablespoons of the remaining marinade and cook it for 5 minutes more.

  When the pork shoulder is cooked – let it chill little.

  Serve it!

  Nutrition: calories 290, fat 20, fiber 1.9, carbs 8.7, protein 19.3

  Salmon with Mango Sauce

  Prep time: 10 minutes

  Cooking time: 14 minutes

  Servings: 4

  Ingredients:

  12 oz salmon

  1 teaspoon minced garlic

  1 teaspoon olive oil

  3 oz mango, chopped

  1 teaspoon fresh lime juice

  1 teaspoon almond milk

  1 teaspoon coconut flour

  ¼ jalapeno pepper, chopped

  Directions:

  Rub the salmon fillet with the minced garlic and chopped jalapeno pepper.

  Sprinkle the fish with the olive oil and place it in the air fryer basket.

  Cook the fish for 10 minutes at 390 F. Flip the fish into another side after 5 minutes of cooking.

  Meanwhile, blend the chopped mango until you get the puree.

  Mix up together the mango puree and almond milk.

  Add coconut flour and lime juice.

  Whisk the mixture until homogenous.

  Pour the mango sauce over the fish and cook it for 4 minutes more at 380 F.

  After this, let the cooked salmon chill little and serve it!

  Nutrition: calories 145, fat 6.9, fiber 0.7, carbs 4.9, protein 16.9

  Shrimps&Cauliflower Puree

  Prep time: 15 minutes

  Cooking time: 17 minutes

  Servings: 4

  Ingredients:

  1-pound cauliflower head

  3 cups water

  1 teaspoon olive oil

  1 teaspoon salt

  8 oz shrimps, peeled

  1 teaspoon dried oregano

  ½ teaspoon minced garlic

  1 tablespoon avocado oil

  ½ teaspoon ground paprika

  Directions:

  Chop the cauliflower puree and place it in the air fryer basket.

  Add water and salt.

  Cook the cauliflower for 12 minutes at 400 F.

  When the cauliflower is cooked – discard it from the water and place in the blender.

  Blend it well until it is smooth.

  Then sprinkle the shrimps with the dried oregano, minced garlic, and ground paprika.

  Stir the mixture carefully.

  Pour the olive oil in the air fryer basket and add the shrimps.

  Cook the shrimps for 5 minutes at 400 F. Stir the shrimps time to time.

  Then add the avocado oil in the cauliflower puree and stir it well.

  Place the cauliflower puree in the serving bowl and place the cooked shrimps over the puree.

  Serve the meal immediately!

  Nutrition: calories 113, fat 2.8, fiber 3.3, carbs 7.6, protein 15.3

  Avocado and Sweet Potato Hash

  Prep time: 10 minutes

  Cooking time: 11 minutes

  Servings: 6

  Ingredients:

  6 oz bacon, chopped

  1 avocado, chopped

  3 sweet potatoes, chopped

  1 onion, diced

  1 cup chicken stock

  1 tablespoon olive oil


  1 teaspoon dried oregano

  1 teaspoon dried cilantro

  1 teaspoon salt

  Place the chopped bacon in the air fryer basket and cook it at 390 F for 3 minutes. Stir it in.

  Then add the chopped sweet potatoes and diced onion.

  Add the chicken stock and olive oil.

  Sprinkle the mixture with the dried oregano and cilantro.

  Add salt.

  Stir the mixture well and cook it for 8 minutes at 400 F or until all the ingredients are soft.

  Place the cooked mix in the bowl and add the chopped avocado.

  Stir ti gently and serve!

  Nutrition: calories 252, fat 20.8, fiber 2.8, carbs 5.3, protein 11.5

  Thyme Chicken in Lemon Juice Sauce

  Prep time: 15 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1-pound chicken thighs

  1 lemon

  1 tablespoon almond flour

  1 teaspoon olive oil

  1 teaspoon dried basil

  1 teaspoon ground paprika

  ½ teaspoon salt

  1 teaspoon thyme

  Directions:

  Squeeze the juice from the lemon.

  Combine together the lemon juice and almond flour.

  Add dried basil and stir it carefully until smooth.

  Then sprinkle the chicken thighs with the ground paprika, salt, and thyme.

  Add olive oil and stir the mixture well.

  After this, place the chicken thighs in the air fryer basket.

  Cook the chicken thighs for 15 minutes at 380 F. Flip the meat into another side after 6 minutes of cooking.

  After this, sprinkle the chicken with the lemon sauce and cook it for 5 minutes more at the same temperature.

  When the chicken is cooked – let it chill little and serve!

  Nutrition: calories 272, fat 13.2, fiber 1.5, carbs 3.3, protein 34.6

  Potato with Chicken

  Prep time: 10 minutes

  Cooking time: 25 minutes

  Servings: 2

  Ingredients:

  2 chicken thighs

  2 potatoes, peeled

  1 tablespoon olive oil

  ½ teaspoon salt

  1 teaspoon dried basil

  1 oz fresh dill, chopped

  ¼ teaspoon chili flakes

  Directions:

  Sprinkle the chicken thighs with the salt and dried basil.

  Add olive oil and chili flakes. Stir the meat well.

  Then put the meat in the air fryer basket and cook it at 380 F for 12 minutes.

  Meanwhile, chop the potatoes.

  Add the potatoes to the air fryer basket and cook the meal for 13 minutes more at 390 F.

  Stir the meal 2 times per cooking.

  After this, place the cooked meal in the bowls and sprinkle with the fresh dill.

  Serve it immediately!

  Nutrition: calories 323, fat 12.8, fiber 7.1, carbs 41.4, protein 15.9

  Paprika Salmon Fillet

  Prep time: 15 minutes

  Cooking time: 15 minutes

  Servings: 5

  Ingredients:

  1-pound salmon fillet

  1 sweet pepper, chopped

  1 tablespoon ground paprika

  1/3 teaspoon chili flakes

  1 tablespoon olive oil

  1 teaspoon dried basil

  1 teaspoon almond milk

  Directions:

  Rub the salmon fillet with the ground paprika, chili flakes, olive oil, and dried basil.

  Massage the salmon fillet from each side.

  Then place it in the air fryer basket and sprinkle with the almond milk and chopped pepper.

  Cook the fish for 15 minutes at 380 F.

  Turn the salmon fillet into another side 3 times per cooking.

  Serve the cooked fish immediately!

  Nutrition: calories 158, fat 8.9, fiber 0.9, carbs 2.6, protein 18.1

  Beef Shank with Fresh Rosemary and Cilantro

  Prep time: 25 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  15 oz beef shanks

  1 tablespoon fresh rosemary, chopped

  1 oz fresh cilantro, chopped

  1 tablespoon olive oil

  ½ teaspoon peppercorns

  ½ teaspoon ground black pepper

  Directions:

  Combine together the chopped fresh rosemary, fresh cilantro, olive oil, peppercorns, and ground black pepper in the bowl.

  Stir the mixture until homogenous.

  Then rub the beef shank with the mixture and leave for 15 minutes to marinate.

  Transfer the beef shank in the air fryer basket and cook it for 20 minutes at 390 F.

  Stir the beef shank in half way of cooking.

  Check if the meat is cooked and transfer it to the serving plate.

  Garnish the meat with vegetables and serve!

  Nutrition: calories 166, fat 7, fiber 0.4, carbs 0.6, protein 24

  Lunch Vegetable Soup

  Prep time: 10 minutes

  Cooking time: 20 minutes

  Servings: 3

  Ingredients:

  3 cups vegetable stock

  ½ carrot, chopped

  1 onion, chopped

  1 potato, chopped

  ¼ cup fresh parsley, chopped

  ½ teaspoon salt

  ¼ teaspoon curry

  1 teaspoon olive oil

  Directions:

  Place the carrot, onion, and potato in the air fryer basket.

  Add salt, curry, and olive oil.

  Stir the mixture well and cook it at 390 F for 5 minutes.

  Then add the vegetable stock and fresh parsley.

  Stir the mixture and cook it for 15 minutes at 375 F.

  When the time is over and all the vegetables are cooked – let the soup chill to the room temperature and serve it!

  Nutrition: calories 80, fat 1.7, fiber 2.6, carbs 15.1, protein 1.9

  Pork Tenderloin in Bacon

  Prep time: 10 minutes

  Cooking time: 16 minutes

  Servings: 5

  Ingredients:

  13 oz pork tenderloin

  6 oz bacon, sliced

  1 teaspoon salt

  1/3 teaspoon chili flakes

  1 teaspoon ground black pepper

  1 tablespoon olive oil

  Directions:

  Sprinkle the pork tenderloin with salt, chili flakes, and ground black pepper.

  Stir it carefully.

  After this, wrap the pork tenderloin in the sliced bacon.

  Place the meat in the air fryer basket.

  Cook the meat for 16 minutes at 370 F.

  Flip the meat to another side after 8 minutes of cooking.

  When the time is over – let the cooked meat chill little.

  Serve it and enjoy!

  Nutrition: calories 315, fat 19.6, fiber 0.1, carbs 0.8, protein 31.9

  Chili Pepper Scallops with Arugula

  Prep time: 10 minutes

  Cooking time: 6 minutes

  Servings: 2

  Ingredients:

  9 oz scallops

  1 tablespoon olive oil

  ½ teaspoon chili pepper

  1 cup arugula

  ¼ teaspoon turmeric

  ¼ teaspoon minced garlic

  Directions:

  Sprinkle the scallops with the minced garlic and turmeric.

  Then sprinkle the seafood with the chili pepper.

  Pour the olive oil into the air fryer basket and place the scallops there.

  Cook the scallops for 6 minutes at 400 F. Turn the scallops into another side after 3 minutes of cooking.

  Place the arugula on the serving plate.

  Put the scallops over the arugula and serve!

  Nutrition: calories 177, fat 8.1, fiber 0.3, carbs 3.8, protein 21.7

  Shrimps in Lettuce Wraps

  Prep time: 10 minutes<
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  Cooking time: 5 minutes

  Servings: 3

  Ingredients:

  11 oz shrimps, peeled

  3 lettuce leaves

  1 teaspoon Paleo mayo

  ¼ teaspoon chili flakes

  1 tablespoon avocado oil

  1 onion, sliced

  Directions:

  Sprinkle the shrimp with the chili flakes and olive oil.

  Stir the seafood.

  After this, put the shrimps in the air fryer basket.

  Cook the shrimps for 5 minutes at 400 F. Stir them time to time.

  After this, place the cooked shrimps in the bowl.

  Add sliced onion and Paleo Mayo.

  Stir the ingredients.

  Transfer the shrimp mixture to the lettuce leaves and serve!

  Nutrition: calories 156, fat 3.7, fiber 1, carbs 5.4, protein 24.2

 

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