by Marta Getty
Zucchini Casserole
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
1 carrot, sliced
1 onion, sliced
1 zucchini, sliced
1 cup chicken stock
1 cup kale, chopped
1 teaspoon paprika
1 teaspoon salt
3 oz bacon, chopped, cooked
1 tablespoon olive oil
Directions:
Combine together the carrot, onion, zucchini, and chopped kale in the mixing bowl.
Stir the mixture well.
Then add salt and paprika. Stir it.
Pour the olive oil into the air fryer basket.
Add the vegetable mixture and chopped bacon.
Stir it well.
Then add the chicken stock and cook the casserole for 20 minutes at 375 F. Stir it gently time to time.
When the time is over – check if all the ingredients are cooked.
Chill the casserole to the room temperature and serve!
Nutrition: calories 146, fat 10.2, fiber 1.6, carbs 6.6, protein 7.7
Cherry Tuscan Pork Loin
Prep time: 15 minutes
Cooking time: 40 minutes
Servings: 5
Ingredients:
1-pound pork loin
½ lemon
1 cup cherry tomatoes
1 teaspoon chili pepper
1 tablespoon olive oil
1 onion, chopped
1 garlic clove, chopped
Directions:
Pour the olive oil into the air fryer basket.
Sprinkle the pork loin with the chili pepper and garlic clove.
Place the pork loin in the air fryer basket and cook it for 20 minutes from one side at 360 F.
After this, turn the pork loin into another side and cook it for 10 minutes more.
Add the cherry tomatoes.
Squeeze the lemon juice over the meat and tomatoes and cook the meal for 10 minutes more at 360 F.
When the meat is cooked – let it chill for 5 minutes.
Enjoy!
Nutrition: calories 262, fat 15.6, fiber 1.1, carbs 4.3, protein 25.5
Ground Chicken and Ground Pork Mix
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
7 oz ground chicken
9 oz ground pork
3 oz cherry tomatoes
1 onion, chopped
¼ teaspoon minced garlic
1 oz fresh cilantro, chopped
1 tablespoon olive oil
¼ teaspoon nutmeg
Directions:
Pour the olive oil into the air fryer basket.
Add ground pork and sprinkle the meat with the nutmeg and minced garlic.
Stir the mixture well and cook it for 5 minutes at 370 F.
After this, stir the ground pork and add the ground chicken.
Then add the chopped onion.
Chop the cherry tomatoes and add them too.
Add the chopped cilantro and stir the mix.
Cook the ground meat mix for 15 minutes more at 360 F.
Stir the mixture every 4 minutes.
When the time is over and all the ingredients are cooked – let it chill well.
Enjoy!
Nutrition: calories 233, fat 9.6, fiber 1.1, carbs 3.8, protein 31.7
Shrimp Salad with Greens and Avocado
Prep time: 10 minutes
Cooking time: 5 minutes
Servings: 3
Ingredients:
8 oz shrimps, peeled
1 avocado, pitted
1 cup fresh basil, chopped
1 garlic clove, diced
1 teaspoon olive oil
1 teaspoon ground paprika
1 teaspoon avocado oil
1 cup fresh parsley, chopped
Directions:
Sprinkle the peeled shrimps with the olive oil and ground paprika.
Stir the mixture.
Place the shrimps in the air fryer basket and cook them for 5 minutes at 400 F. Stir them after 3 minutes of cooking.
Meanwhile, peel the avocado and chop it.
Place the chopped avocado in the mixing bowl.
Add diced garlic and chopped fresh basil.
After this, add the chopped parsley and avocado oil.
Stir salad well.
When the shrimps are cooked – place them over the salad and serve immediately!
Nutrition: calories 252, fat 16.2, fiber 5.6, carbs 9.1, protein 19.5
Almond Milk Chicken Breast
Prep time: 15 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1-pound chicken breast
1 cup almond milk
1 onion, chopped
½ carrot, chopped
1 teaspoon salt
1 teaspoon ground black pepper
Directions:
Beat the chicken breast gently and sprinkle it with the salt and ground black pepper.
Then place the chicken breast in the air fryer basket and add carrot, onion, and almond milk.
Cook the chicken breast at 380 F for 13 minutes.
When the time is over and chicken breast is cooked – let it chill little and serve!
Nutrition: calories 283, fat 17.2, fiber 2.2, carbs 7, protein 25.8
Tomato Turkey
Prep time: 20 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
8 oz turkey breast
2 tomatoes, chopped
1 onion, chopped
1 cup fresh basil
1 tablespoon olive oil
1 teaspoon thyme
1 sweet pepper, chopped
Directions:
Place the fresh basil in the blender and blend it well.
After this, add tomatoes and thyme.
Add the chopped pepper and onion.
Then add the olive oil and thyme.
Blend the mixture until smooth.
Pour the mixture into the big bowl.
Then place the turkey breast inside the mixture and coat it well.
Marinate the turkey for 15 minutes.
After this, transfer the turkey breast to the air fryer basket.
Add all the remaining tomato mixture and cook the meat for 12 minutes at 380 F. You can stir the meat during the cooking if desired.
When the meat it cooked – chill it little.
Serve the cooked turkey breast with the remaining gravy from the air fryer.
Nutrition: calories 245, fat 9.5, fiber 4.4, carbs 19.8, protein 22.1
Crusted Chicken Fillet
Prep time: 15 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
2 oz cashew, crushed
1 tablespoon olive oil
1-pound chicken fillet
1 teaspoon minced garlic
1 egg
1 tablespoon dried basil
½ teaspoon salt
1 teaspoon ground paprika
1 tablespoon water
Directions:
Cut the chicken fillet into the serving pieces and sprinkle them with the minced garlic and dried basil.
Add salt and ground paprika.
Stir the mixture carefully.
After this beat the egg in the bowl and whisk well. Add water.
Place the chicken fillet in the egg mixture.
Then coat the chicken fillet with the crushed cashews.
Pour the olive oil in the air fryer basket and add the chicken fillets.
Cook the meal for 8 minutes at 400 F. Turn the chicken fillets carefully into another side after 4 minutes of cooking.
Then chill the cooked chicken and serve!
Nutrition: calories 345, fat 19.6, fiber 0.7, carbs 5.3, protein 36.5
&nb
sp; Nutritious Chicken Burgers
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 3
Ingredients:
¼ cup fresh parsley, chopped
1 garlic clove, chopped
1 tablespoon olive oil
1 egg
10 oz ground chicken
1 teaspoon paprika
1 teaspoon almond flour
Directions:
Place the ground chicken in the mixing bowl.
Beat the egg into the mixture and sprinkle it with the paprika, almond flour, chopped garlic clove, and chopped parsley.
Stir the meat mixture until homogenous.
Then make the medium burgers from the mixture.
Spray the air fryer basket with the olive oil inside and place the chicken burgers there.
Cook the meal for 12 minutes at 390 F. Turn the burgers into another side after 6 minutes of cooking.
Chill the cooked burgers little and serve!
Nutrition: calories 299, fat 17.9, fiber 1.5, carbs 3.2, protein 31.5
Lunch Cauliflower Fritters with Carrot
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1-pound cauliflower head
1 carrot, grated
1 tablespoon almond flour
1 egg, beaten
1 tablespoon chopped dill
1 tablespoon chopped parsley
½ teaspoon salt
1 tablespoon olive oil
½ teaspoon chili flakes
1 tablespoon coconut flakes
Directions:
Chop the cauliflower and place it in the blender.
Blend the cauliflower carefully.
Then place the blended cauliflower in the mixing bowl.
Add the grated carrot and almond flour.
After this, add the egg, chopped dill, chopped parsley, salt, coconut flakes, and chili flakes.
Stir the mixture carefully until smooth and homogenous.
Preheat the air fryer and pour the olive oil into the air fryer basket.
Then make the medium fritters from the cauliflower mixture with the help of the hands and place them in the air fryer basket.
Cook the fritters for 10 minutes at 400 F.
Turn the fritters into another side after 5 minutes of cooking.
When the fritters are cooked – chill them little.
Serve!
Nutrition: calories 85, fat 5.8, fiber 2.8, carbs 6.5, protein 3.7
Lamb Fillet with Tomato Gravy
Prep time: 20 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
9 oz lamb fillet
2 tomatoes, chopped
1 orange
1 teaspoon salt
1 tablespoon vinegar
1 tablespoon avocado oil
1 teaspoon chili flakes
1 1 tablespoon almond flour
Directions:
Place the chopped tomatoes in the blender.
Peel the orange and add it to the blender too.
After this, add the salt, avocado oil, vinegar, chili flakes, and almond flour.
Blend the mixture until smooth.
Then chop the lamb fillet roughly.
Pour the blended tomato mixture in the chopped lamb and stir it carefully.
Marinate the lamb fillet for 10 minutes.
After this, transfer the lamb fillet in the air fryer basket.
Sprinkle it with the remaining tomato mixture.
Cook the meat for 10 minutes at 400 F.
Stir the meat every 3 minutes.
When the meat is tender – transfer it in the serving bowls and sprinkle with the cooked gravy.
Serve it!
Nutrition: calories 262, fat 11.7, fiber 3.7, carbs 12.7, protein 27.3
Easy Chicken Strips with Orange Zest
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1-pound chicken fillet
1 orange
1 tablespoon dried oregano
1 tablespoon olive oil
½ teaspoon salt
Directions:
Cut the chicken fillet into the strips.
Then sprinkle the chicken strips with the dried oregano and salt.
Squeeze the juice from the orange and pour it into the chicken strips.
Stir the mixture.
Pour the olive oil into the air fryer basket.
Add the chicken strips and cook the meal for 10 minutes at 390 F.
Stir the chicken strips after 5 minutes of cooking.
When the time is over – check if the meat is cooked and transfer it to the serving plate.
Serve it!
Nutrition: calories 271, fat 12.1, fiber 1.6, carbs 6.1, protein 33.4
Broccoli Casserole
Prep time: 15 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
12 oz broccoli, chopped
1 sweet potato, grated
1 sweet pepper, chopped
1 cup chicken stock
½ teaspoon dried basil
½ teaspoon salt
1 tomato, chopped
8 oz pork chop
Directions:
Chop the pork chops and place them in the air fryer basket.
Add salt, dried basil, and chicken stock.
Stir the mixture gently and cook it at 400 F for 8 minutes.
Meanwhile, combine together the chopped broccoli, grated sweet potato, and chopped sweet pepper.
Stir the vegetable mixture.
Add chopped tomato and shake it gently.
When the time is over – add the vegetable mixture in the air fryer basket and cook it for 7 minutes more.
Then check if all the ingredients are cooked and chill the casserole till the room temperature.
Serve it!
Nutrition: calories 167, fat 9.8, fiber 2.5, carbs 9.7, protein 10.9
Crunchy Chicken Fingers
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
12 oz chicken fillet
½ cup coconut flakes
2 eggs
¼ cup almond milk
1 tablespoon almond flour
½ teaspoon chili flakes
½ teaspoon salt
½ teaspoon ground black pepper
1 tablespoon olive oil
Directions:
Cut the chicken fillet in the shape of the fingers.
Then take the bowl and beat the eggs in it.
Whisk the eggs and add almond milk and almond flour.
Then add the chili flakes and salt.
Sprinkle the mixture with the ground black pepper and whisk it well until homogenous.
Dip the chicken fingers in the egg batter and after this, coat them in the coconut flakes.
Pour the olive oil into the air fryer basket and place the chicken fingers there too.
Cook the meal for 12 minutes (6 minutes from each side) at 380 F.
When the meal is cooked – let it chill little and serve!
Nutrition: calories 334, fat 22.4, fiber 2.1, carbs 4.2, protein 29.6
Egg Salad with Avocado
Prep time: 12 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
2 sweet peppers, chopped
1 red onion, sliced
1 avocado, chopped
3 eggs
1 tomato, chopped
1 tablespoon olive oil
1 teaspoon minced garlic
Directions:
Place the eggs on the air fryer rack and cook them at 250 F for 15 minutes.
After this, place them in the ice water to chill.
Then place the chopped sweet peppers in the
bowl.
Add the sliced onion and chopped avocado.
After this, add the minced garlic.
Peel the eggs and chop them roughly.
Add the eggs to the vegetable bowl.
Sprinkle the salad with the olive oil and stir gently.
Serve it immediately!
Nutrition: calories 142, fat 11.2, fiber 3.3, carbs 8.3, protein 4.1
Juicy Scallops
Prep time: 15 minutes
Cooking time: 6 minutes
Servings: 2
Ingredients:
11 oz scallops
1 orange
¼ lime
1 tablespoon olive oil
½ teaspoon dried rosemary
¼ teaspoon salt
¼ teaspoon ground black pepper
