[2017] Air Fryer Ketogenic Diet Cookbook: 250 Recipes to Stay Fit and Healthy
Page 5
Then shred Parmesan.
Chop the tuna and combine it with the spice mixture.
Place the chopped tuna in the bacon ramekins.
Add the cream and shredded cheese.
Preheat the air fryer to 360 F.
Put the tuna boards in the air fryer basket and cook the dish for 10 minutes.
When the tuna boards are cooked – they will have little bit crunchy taste and light brown color.
Serve the dish only hot.
Enjoy!
Nutrition: calories 411, fat 28.3, fiber 0.1, carbs 1.9, protein 36.2
Breakfast Cookies
Prep time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients½ cup coconut flour
½ cup almond flour
1/3 teaspoon salt
1 teaspoon baking powder
1 teaspoon apple cider vinegar
4 oz. bacon, cooked, chopped
3 tablespoon butter
1 tablespoon cream
1 egg
Directions:
Beat the egg in the bowl and whisk it.
Add the baking powder, apple cider vinegar, and cream.
Stir it gently and add butter.
After this, add salt, almond flour, and coconut flour.
Sprinkle the mixture with the chopped bacon and knead the smooth, soft, and little bit sticky dough.
Preheat the air fryer to 360 F.
Cover the air fryer tray with the foil.
Make 6 medium balls from the prepared dough and place the balls in the air fryer basket.
Cook the cookies for 15 minutes.
When the cookies are cooked – let them cool briefly.
Then transfer the cooked cookies on the serving plate.
Enjoy!
Nutrition: calories 219, fat 16.7, fiber 4.3, carbs 8, protein 9.8
Chicken Hash
Prep time: 10 minutes
Cooking time: 14 minutes
Servings: 3
Ingredients6 oz. cauliflower
7 oz. chicken fillet
1 tablespoon cream
3 tablespoon butter
1 teaspoon ground black pepper
½ onion
1 green pepper
1 tablespoon water
Directions:
Chop the cauliflower roughly and put it in the blender.
Blend it carefully until you get the cauliflower rice.
Chop the chicken fillet into the small pieces.
Sprinkle the chicken fillet with the ground black pepper and stir it.
Preheat the air fryer to 380 F.
Put the prepared chicken in the air fryer basket tray, add water, and cream and cook it for 6 minutes.
Then reduce the heat of the air fryer to 360 F.
Dice the onion and chop the green pepper.
Add the cauliflower rice, diced onion, and chopped green pepper.
Add the butter and mix the mixture up.
Cook the dish for 8 minutes more.
The mix the chicken hash carefully and check if all the ingredients are cooked.
Serve the chicken hash immediately.
Enjoy!
Nutrition: calories 261, fat 16.8, fiber 2.7, carbs 7.1, protein 21
Chicken Strips
Prep time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients
1 teaspoon paprika
½ teaspoon ground black pepper
1 tablespoon butter
½ teaspoon salt
1-pound chicken fillet
1 tablespoon cream
Directions:
Cut the chicken fillet into the strips.
Sprinkle the chicken strips with the ground black pepper and salt.
Then preheat the air fryer to 365 F.
Put the butter in the air fryer basket tray and add the chicken strips.
Cook the chicken strips for 6 minutes.
Then turn the chicken strips to another side and cook them for 5 minutes more.
After this, sprinkle the chicken strips with the cream and let them rest for 1 minute.
Transfer the cooked chicken strips in the serving plates.
Enjoy!
Nutrition: calories 245, fat 11.5, fiber 0.3, carbs 0.6, protein 33
Eggs in Zucchini Nests
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients
8 oz. zucchini
4 eggs
4 oz. Cheddar cheese, shredded
¼ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon paprika
4 teaspoon butter
Directions:
Grate the zucchini.
Place the butter in the ramekins.
Add the grated zucchini to make the shape of the nests.
After this sprinkle, the zucchini nests with the salt, ground black pepper, and paprika.
Beat the eggs in the zucchini nests and sprinkle the eggs with the shredded cheese.
Preheat the air fryer to 360 F.
Put the ramekins in the air fryer basket and cook the dish for 7 minutes.
When the zucchini nests are cooked – let them chill for 2-3 minutes.
Serve the zucchini nests in the ramekins.
Enjoy!
Nutrition: calories 221, fat 17.7, fiber 0.8, carbs 2.9, protein 13.4
Main Dishes
Pandan Chicken
Prep time: 20 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients
15 oz. chicken
1 pandan leaf
½ onion, diced
1 teaspoon minced garlic
1 teaspoon chili flakes
1 teaspoon stevia
1 teaspoon ground black pepper
1 teaspoon turmeric
1 tablespoon butter
¼ cup coconut milk
1 tablespoon chives
Directions:
Cut the chicken into 4 big cubes.
Put the chicken cubes in the big bowl.
Sprinkle the chicken with the minced garlic, diced onion, chili flakes, stevia, ground black pepper, chives, and turmeric.
Mix the meat up with the help of the hands.
Then cut the pandan leaf into 4 parts.
Wrap the chicken cubes into pandan leaf.
Pour the coconut milk into the bowl with the wrapped chicken and leave it for 10 minutes.
The preheat the air fryer to 380 F.
Put the pandan chicken in the air fryer basket and cook the dish for 10 minutes.
When the chicken is cooked – transfer it to the serving plates and let it chill for at least 2-3 minutes.
Serve the dish!
Nutrition: calories 250, fat 12.6, fiber 0.9, carbs 3.1, protein 29.9
Bacon Chicken Breast
Prep time: 15 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients
1-pound chicken breast, skinless, boneless
4 oz. bacon, sliced
1 teaspoon paprika
¼ cup almond milk
1 teaspoon salt
½ teaspoon ground black pepper
1 teaspoon turmeric
1 tablespoon fresh lemon juice
2 tablespoon butter
1 teaspoon canola oil
Directions:
Beat the chicken breast lightly.
Then rub the chicken breast with the paprika, salt, ground black pepper, and turmeric.
Sprinkle the chicken breast with the fresh lemon juice.
Then place the butter in the center of the chicken breast and roll it.
Wrap the chicken roll in the sliced bacon and sprinkle the bacon chicken with the almond milk and canola oil.
Preheat the air fryer to 380 F.
Put the bacon chicken in the air fryer basket
and cook it for 8 minutes.
After this, turn the chicken breast to another side and cook it for 8 minutes more.
Do not worry if the bacon will be very crunchy – it will give the juicy texture of the chicken breast.
When the time is over and the bacon chicken breast is cooked – transfer it to the serving plate and slice.
Enjoy!
Nutrition: calories 383, fat 25.4, fiber 0.7, carbs 2.2, protein 35.1
Cheese Chicken Drumsticks
Prep time: 18 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients1-pound chicken drumstick
6 oz. Cheddar cheese, sliced
1 teaspoon dried rosemary
1 teaspoon dried oregano
½ teaspoon salt
½ teaspoon chili flakes
Directions:
Sprinkle the chicken drumsticks with the dried rosemary, dried oregano, salt, and chili flakes.
Massage the chicken drumsticks carefully and leave for 5 minutes to marinate.
Preheat the air fryer to 370 F.
Place the marinated chicken drumsticks in the air fryer tray and cook them for 10 minutes.
After this, turn the chicken drumsticks into another side and cover them with the layer of the sliced cheese.
Cook the chicken for 3 minutes more at the same temperature.
Then transfer the chicken drumsticks into the big serving plate.
Serve the dish only hot – the cheese should be melted.
Enjoy!
Nutrition: calories 226, fat 9.8, fiber 0.3, carbs 1, protein 16.4
Succulent Beef Steak
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients1 tablespoon butter
2 tablespoons fresh orange juice
1 teaspoon lime zest
1-pound beef steak
1 teaspoon ground ginger
1 teaspoon dried oregano
1 tablespoon cream
½ teaspoon minced garlic
Directions:
Combine the fresh orange juice, butter, lime zest, ground ginger, dried oregano, cream, and minced garlic together.
Churn the mixture well.
Then beat the steak gently.
Brush the beefsteak with the churned orange juice carefully and leave the steak for 7 minutes to marinate.
After this, preheat the air fryer to 360 F.
Put the marinated beefsteak in the air fryer basket and cook the meat for 12 minutes. The meat should have the well-done cooked structure.
When the time is over – transfer the cooked meat to the serving plates.
Enjoy!
Nutrition: calories 245, fat 10.2, fiber 0.3, carbs 1.7, protein 34.6
Garlic Chicken
Prep time: 20 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients3 oz. fresh coriander root
1 teaspoon olive oil
3 tablespoon minced garlic
¼ lemon, sliced
½ teaspoon salt
1 teaspoon ground black pepper
½ teaspoon chili flakes
1 tablespoon dried parsley
1-pound chicken tights
Directions:
Peel the fresh coriander and grate it.
Then combine the olive oil with the minced garlic, salt, ground black pepper, chili flakes, and dried parsley.
Churn the mixture and sprinkle the chicken tights.
After this, add the sliced lemon and grated coriander root.
Mix the chicken tights carefully and leave them to marinate for 10 minutes in the fridge.
Meanwhile, preheat the air fryer to 365 F.
Put the chicken tights in the air fryer basket tray.
Add all the remaining liquid from the chicken tights and cook the meat for 15 minutes.
When the time is over – turn the chicken gently into another side and cook it for 1 minute more.
Serve the chicken tights hot.
Enjoy!
Nutrition: calories 187, fat 11.4, fiber 1, carbs 3.6, protein 20
Crunchy Chicken Skin
Prep time: 10 minutes
Cooking time: 6 minutes
Servings: 6
Ingredients1-pound chicken skin
1 teaspoon dried dill
½ teaspoon ground black pepper
½ teaspoon chili flakes
½ teaspoon salt
1 teaspoon butter
Directions:
Slice the chicken skin roughly and sprinkle it with the dried dill, ground black pepper, chili flakes, and salt.
Mix the chicken skin up.
Melt the butter and add it to the chicken skin mixture.
Mix the chicken skin with the help of the spoon.
Then preheat the air fryer to 360 F.
Put the prepared chicken skin in the air fryer basket.
Cook the chicken skin for 3 minutes from each side. Cook the chicken skin more if you want the crunchy effect.
Transfer the cooked chicken skin in the paper towel and let it dry.
Then serve the chicken skin.
Enjoy!
Nutrition: calories 350, fat 31.4, fiber 0.1, carbs 0.2, protein 15.5
Air Frier Pork Ribs
Prep time: 30 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients
1 tablespoon apple cider vinegar
1 teaspoon cayenne pepper
1 teaspoon minced garlic
1 teaspoon mustard
1 teaspoon chili flakes
16 oz. pork ribs
1 teaspoon sesame oil
1 teaspoon salt
1 tablespoon paprika
Directions:
Chop the pork ribs roughly.
Then sprinkle the pork ribs with the cayenne pepper, apple cider vinegar, minced garlic, mustard, and chili flakes.
Then add the sesame oil and salt.
Add paprika and mix the pork ribs carefully.
Leave the pork ribs in the fridge for 20 minutes.
After this, preheat the air fryer to 360 F.
Transfer the pork ribs in the air fryer basket and cook them for 15 minutes.
After this, turn the pork ribs to another side and cook the meat for 15 minutes more.
Then transfer the pork ribs in the serving bowls.
Enjoy!
Nutrition: calories 265, fat 17.4, fiber 0.7, carbs 1.4, protein 24.5
Air Fryer Beef Tongue
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients
1-pound beef tongue
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon paprika
1 tablespoon butter
4 cup water
Directions:
Preheat the air fryer to 365 F.
Put the beef tongue in the air fryer basket tray and add water.
Sprinkle the mixture with the salt, ground black pepper, and paprika.
Cook the beef tongue for 15 minutes.
After this, strain the water from the beef tongue.
Cut the beef tongue into the strips.
Then toss the butter in the air fryer basket tray and add the beef strips.
Cook the beef tongue strips for 5 minutes at 360 F.
When the beef tongue is cooked – transfer the dish to the serving plate.
Enjoy!
Nutrition: calories 234, fat 18.8, fiber 0.2, carbs 0.4, protein 14.7
Pork Rinds
Prep time: 10 minutes
Cooking time: 7 minutes
Servings: 8
Ingredients1-pound pork rinds
1 teaspoon olive oil
½ teaspoon salt
1 teaspoon chili flakes
½ teaspoon ground black pepper
Directions:
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p; Preheat the air fryer to 365 F.
Spray the air fryer basket tray with the olive oil inside.
Then put the pork rinds in the air fryer basket tray.
Sprinkle the pork rinds with the salt, chili flakes, and ground black pepper.
Mix them up gently.
After this, cook the pork rinds for 7 minutes.
When the time is over – shake the pork rinds gently.
Transfer the dish to the big serving plate and let it chill for 1-2 minutes.
Serve and taste!
Nutrition: calories 329, fat 20.8, fiber 0, carbs 0.1, protein 36.5
Keto Salmon Pie
Prep time: 20 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients½ cup cream
1 ½ cup almond flour
½ teaspoon baking soda
1 tablespoon apple cider vinegar
1 onion, diced
1-pound salmon
1 tablespoon chives
1 teaspoon dried oregano
1 teaspoon dried dill
1 teaspoon butter
1 egg
1 teaspoon dried parsley
1 teaspoon ground paprika
Directions:
Beat the egg in the bowl and whisk it.