by Marta Getty
½ teaspoon minced garlic
Directions:
Place the spinach in the blender.
Add dill and parsley.
Blend the mixture until smooth.
Then transfer the green mixture in the air fryer basket.
Add beef broth and salt.
Sprinkle the mixture with the almond milk and minced garlic.
Grate the sweet potato and add it to the mixture.
Cook the soup for 7 minutes at 390 F.
When the soup is cooked – you can blend it with the hand blender to make the smooth texture.
Serve it!
Nutrition: calories 92, fat 2.6, fiber 2.2, carbs 11, protein 7.1
Beef&Broccoli Bowl
Prep time: 10 minutes
Cooking time: 26 minutes
Servings: 4
Ingredients:
7 oz broccoli florets
14 oz beef fillet
½ teaspoon salt
½ teaspoon paprika
½ teaspoon turmeric
½ teaspoon thyme
1 teaspoon olive oil
1 tablespoon fresh lemon juice
1 teaspoon minced garlic
Directions:
Chop the beef and sprinkle it with the salt, paprika, turmeric, thyme, lemon juice, and olive oil.
Add the minced garlic and stir the meat carefully.
Place the beef in the air fryer basket and cook it for 20 minutes at 360 F.
Stir it time to time.
After this, add the broccoli florets and cook the meal for 6 minutes more at 400 F.
When the meal is cooked – stir it carefully and transfer in the serving bowls.
Serve immediately!
Nutrition: calories 142, fat 5.9, fiber 1.5, carbs 5.8, protein 17.5
White Chicken Chili
Prep time: 15 minutes
Cooking time: 25 minutes
Servings: 5
Ingredients:
15 oz chicken fillet
1 onion, diced
1 teaspoon minced garlic
¼ teaspoon cayenne pepper
¼ teaspoon salt
2 potatoes, peeled
1 sweet pepper
¼ cup fresh cilantro, chopped
3 cups chicken broth
Directions:
Chop the chicken fillet into the small pieces.
Then place the chicken in the air fryer basket.
Add diced onion and minced garlic.
Sprinkle the meat with the cayenne pepper and salt. Stir it.
Then chop the potatoes and add in the basket too.
Add chopped fresh cilantro and chicken broth.
Cook the chicken chili for 25 minutes at 360 F. Stir the chili every 5 minutes.
Then let the cooked chili rest little and serve it!
Nutrition: calories 261, fat 7.3, fiber 2.9, carbs 18.1, protein 29.5
Whole Food Meatloaf
Prep time: 15 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1-pound ground beef
1 teaspoon minced garlic
1 onion, diced
1 tablespoon dried dill
1 teaspoon fresh parsley, chopped
1 teaspoon turmeric
1 egg
1 teaspoon olive oil
½ teaspoon ground black pepper
1 tablespoon coconut flour
Directions:
Take the big bowl and beat the egg in it.
Whisk the egg and add all the ingredients that were listed above except olive oil.
Stir the meat mixture carefully until it is homogenous.
Then make the shape of the meatloaf with the help of the hands.
Transfer the meatloaf to air fryer basket.
Sprinkle it with the olive oil and cook for 30 minutes at 350 F.
When the meatloaf is cooked – chill it little.
Serve it!
Nutrition: calories 174, fat 6.4, fiber 1.1, carbs 3.4, protein 24.4
Flank Steak
Prep time: 30 minutes
Cooking time: 14 minutes
Servings: 4
Ingredients:
1-pound flank steak
1 tablespoon mustard seeds
1 tablespoon olive oil
1 tablespoon vinegar
½ teaspoon salt
1 teaspoon thyme
1 tablespoon coconut milk
1 onion, grated
1 teaspoon cilantro
1 teaspoon ground paprika
Directions:
Beat the flank steak gently.
Then crush the mustard seeds and combine them together with the olive oil, vinegar, salt, thyme, coconut milk, grated onion, cilantro, and ground paprika.
Stir the mixture until smooth.
After this, rub the flank steak with the spice mixture from both sides well.
Marinate the meat for 20 minutes.
Then cook it in the air fryer for 14 minutes at 400 F. Stir it after 7 minutes of cooking.
Transfer the cooked meat to the serving plate and serve!
Nutrition: calories 286, fat 14.8., fiber 1.4, carbs 4.3, protein 32.7
Mongolian Beef
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
16 oz flank steak
3 tablespoons coconut flour
1 tablespoon olive oil
1 tablespoon coconut oil
1 teaspoon ginger, grated
1 tablespoon garlic, chopped
½ teaspoon salt
1 onion, chopped
1 tablespoon sesame seeds
Directions:
Chop the steak into the cubes and sprinkle with the coconut flour and grated ginger,
Add garlic and salt.
Stir the mixture.
Pour the olive oil into the air fryer basket and preheat it at 400 F for 20 seconds.
Then place the chopped meat in the air fryer basket.
Add sesame seeds and coconut oil.
Stir it well and cook for 10 minutes at 400 F. Stir the meat every 2 minutes.
When the meat is cooked – remove it from the air fryer basket and serve immediately!
Nutrition: calories 330, fat 18.1, fiber 3.2, carbs 7.9, protein 33.2
Chicken Tenders
Prep time: 10 minutes
Cooking time: 9 minutes
Servings: 4
Ingredients:
½ cup fresh basil
¼ cup fresh cilantro
1 tablespoon olive oil
1 teaspoon minced garlic
1-pound chicken fillet
Directions:
Blend the fresh basil and cilantro in the blender.
Add olive oil and minced garlic. Stir the mixture.
Cut the chicken fillet into the medium tenders.
Add the basil mixture and stir it well.
Put the chicken tenders in the air fryer and cook them at 360 F for 9 minutes. Stir the chicken time to time.
When the chicken is cooked – chill it little and serve!
Nutrition: calories 247, fat 11.9, fiber 0.1, carbs 0.4, protein 33
Pulled Beef
Prep time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
16 oz beef roast
1 cup beef stock
1 teaspoon mustard seeds
1 teaspoon coriander
1 teaspoon olive oil
1 cup water
1 carrot, chopped
1 teaspoon salt
Directions:
Chop the beef roast and sprinkle with the mustard seeds, coriander, olive oil, and salt.
Stir the meat and place in the air fryer basket.
Add chopped carrot and water.
Then add the beef stock and cook the meat for 35 minutes at 365 F.
When the time is over – transfer the meat
to the bowl and shred it with the help of the forks.
Add the remaining liquid from the air fryer basket and stir the meat.
Serve it immediately!
Nutrition: calories 235, fat 8.6, fiber 0.5, carbs 1.8, protein 35.4
Lime Chicken Breast
Prep time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1-pound chicken breast
1 lime
1 teaspoon ground paprika
1 teaspoon turmeric
1 teaspoon thyme
1 teaspoon cilantro
1 teaspoon ground black pepper
¼ teaspoon ground cinnamon
1 garlic clove, chopped
¼ cup water
1 tablespoon coconut oil
Directions:
Chop the lime into the tiny pieces.
Place the lime is in the bowl and add ground paprika, turmeric, thyme, cilantro, ground black pepper, and ground cinnamon.
Add chopped garlic clove and coconut oil.
Stir the mixture carefully until homogenous.
Then rub the chicken breast with the lime mixture generously.
Place the chicken breast in the air fryer basket and add water.
Cook the chicken for 25 minutes at 380 F.
When the meat is cooked – chill it and serve!
Nutrition: calories 171, fat 6.4, fiber 1.1, carbs 3.3, protein 24.4
Tuna Casserole
Prep time: 15 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 can tuna
2 oz celery, chopped
1 onion, diced
1 carrot, chopped
1 zucchini, spiralized
1 cup coconut milk
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon cilantro
1 teaspoon turmeric
1 teaspoon olive oil
1 tablespoon almond flour
Directions:
Chop the tuna and put it in the air fryer basket.
Then combine together the diced onion, chopped carrot, spiralized zucchini, salt, ground black pepper, cilantro, and turmeric.
Add olive and almond flour.
Stir the vegetables and place them over the trout.
Add coconut milk and cook the casserole for 20 minutes at 380 F.
When the casserole is cooked – let it rest little.
Enjoy!
Nutrition: calories 301, fat 22.8, fiber 4, carbs 11.5, protein 15.9
Buffalo Chicken Casserole
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
4 tablespoon buffalo sauce
1 teaspoon salt
½ teaspoon ground black pepper
½ teaspoon paprika
12 oz chicken breast, boneless
1 egg white, whisked
1 onion, chopped
1 teaspoon oregano
1 teaspoon olive oil
1 cup almond milk
Directions:
Combine together salt, ground black pepper, paprika, oregano, and olive oil.
Add almond milk and stir the mixture.
Then add chopped onion and whisked the egg.
Chop the chicken breast and place it in the air fryer basket.
Sprinkle the chicken with buffalo sauce and add the almond milk mixture.
Cook the chicken for 20 minutes at 360 F.
When the meal is cooked – chill it little and serve immediately!
Nutrition: calories 221, fat 14.2, fiber 2.6, carbs 6.8, protein 16.6
Bacon Chicken Thighs
Prep time: 20 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
4 chicken thighs
6 oz bacon, sliced
¼ teaspoon turmeric
1/3 teaspoon oregano
½ teaspoon dried basil
1 tablespoon olive oil
1 teaspoon chili flakes
Directions:
Mix up together the turmeric, oregano, dried basil, olive oil, and chili flakes.
Stir the mixture and rub the chicken thighs with it.
Leave the chicken for 10 minutes to marinate.
Place the bacon in air fryer basket.
Then place the chicken thighs over the bacon and cook the meal for 25 minutes at 380 F.
When the chicken is cooked – transfer it with the cooked bacon in the serving plates and enjoy!
Nutrition: calories 261, fat 21.3, fiber 0.1, carbs 0.8, protein 15.8
Orange Chicken
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2-pound chicken breast, boneless
2 oranges
1 teaspoon coconut oil
1 tablespoon almond flour
1 tablespoon almond milk
½ teaspoon cayenne pepper
½ teaspoon salt
1 teaspoon paprika
Directions:
Chop the oranges and place them in the big bowl.
Add chicken breast.
Then sprinkle the meat with the almond milk and almond flour.
Add cayenne pepper, salt, and paprika.
Stir the meat carefully and place it in the air fryer.
Cook the chicken breast for 20 minutes at 380 F. Stir the chicken time to time.
Transfer the cooked chicken breast in the serving bowls with the chopped oranges and almond milk liquid.
Enjoy!
Nutrition: calories 242, fat 7.6, fiber 2.2, carbs 8.6, protein 33.8
Thyme Flank Steak
Prep time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
17 oz flank beef steak
1 tablespoon thyme
1 tablespoon olive oil
½ teaspoon salt
1 teaspoon chili flakes
Directions:
Rub the flank beef steak with the thyme, salt, and chili flakes.
Then sprinkle the meat with the olive oil on both sides.
Place the flank steak in the air fryer and cook it for 13 minutes at 400 F. Flip the steak into another side after 7 minutes of cooking.
Serve the cooked flank steak immediately.
Nutrition: calories 213, fat 11, fiber 0.3, carbs 0.5, protein 26.7
Pomegranate Duck Legs
Prep time: 15 minutes
Cooking time: 19 minutes
Servings: 4
Ingredients:
1-pound duck legs
1 pomegranate
½ teaspoon chili flakes
1 teaspoon paprika
1 teaspoon cilantro
1 teaspoon minced garlic
½ cup chicken stock
1 teaspoon olive oil
Directions:
Squeeze the juice from the pomegranate.
Mix up together pomegranate juice and chili flakes.
Add paprika, cilantro, and minced garlic.
Then sprinkle the duck legs with the juice mixture and stir well.
Pour the olive oil into the air fryer basket.
Add the duck legs and cook them for 4 minutes at 400F.
After this, stir the duck and add the chicken stock.
Cook the duck legs for 15 minutes more at 390 F.
When the duck legs are cooked – let them chill little and serve!
Nutrition: calories 241, fat 8.1, fiber 0.5, carbs 7.1, protein 33.5
Turkey Meatballs
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 cups ground turkey
1 egg, beaten
1 tablespoon almond flour
½ teaspoon minced garlic
&nbs
p; ½ teaspoon cilantro, dried
1 teaspoon olive oil
Directions:
Combine together the beaten egg and ground turkey.
Add almond flour and minced garlic.
After this, add the dried cilantro and mix the mixture carefully until homogenous.
Preheat the air fryer to 400 F.
Then pour the olive oil into the air fryer basket.
Make the medium meatballs from the mixture and place them in the air fryer.
Cook the meatballs for 10 minutes at 380 F.
Stir the meatballs after 5 minutes of cooking.
Serve the cooked meal immediately!
Nutrition: calories 261, fat 16.7, fiber 0.8, carbs 1.7, protein 30.3
