Clean Cooking- A Quick and Easy Guide to 5 Healthy & Delicious Air Fryer Recipes

What is an Air Fryer?

The air fryer is a countertop convection device used to cook 'fried' foods. However, unlike conventional fryers, air fryers don't require submerging the food in oil. This amped-up convention oven does away with deep-frying and cooks food by circulating hot air with little or no actual use of oil.

Electronics goods major Philips introduced this appliance in 2010 at the Internationale Funkausstellung (IFA) consumer electronics fair in Berlin. It used patented Rapid Air technology, which made use of heat radiating just above the food and convection heat moving upwards through the open bottom of the food chamber. This ensured that heat circulated from all sides. Airflow was also directed over the bottom portion of the food.

Hot air circulating around food leads to a chemical reaction called the Maillard Effect. This occurs when sugar and amino acids react under heat, causing the flavor and color of food to change.

Air-frying mimics deep-frying, but it is a healthier way of cooking. Fries made using the Rapid Air method contain about 80% less fat than fries prepared on a conventional fryer. By using air for frying, air fryers generate fewer vapors and smells than traditional fryers. They're also safer and easier to use.

Whether you want to cook chicken wings, make cookies, or saute vegetables, there's no better appliance than an air fryer. The popularity of the air fryer has seen a significant upswing in recent years and in 2020, the NPD Group, a research firm, pointed out that 40% of households in the US owned an air fryer.

Air Fryer The Healthier Way to Fry Food

Air frying is a healthier alternative to deep-frying. Air-fried food is similar to traditionally fried food in terms of color and moisture content, but it absorbs a substantially lower level of fat. For instance, frozen French fries cooked in an air fryer contain 4-6g of fat compared to the deep-fried version, which produces 17g of fat per serving. Air-fried food is therefore ideal for weight management, considering its low fat and calorie content.

The air fryer method of cooking is also known to reduce acrylamide in food by up to 90%. Acrylamide is a compound formed when starchy food items like potatoes are cooked at temperatures above 248 F. This compound is a known carcinogen. Deep frying, on the other hand, involves cooking food by submerging it entirely in oil at temperatures between 350-400 F, and so, deep-fried food is prone to the generation of acrylamide.

The air fryer method of cooking also serves to preserve nutrients. Convection heat used in air fryers preserves nutrients like Vitamin C and plant compounds known as polyphenols.

5 Easy Dishes to Cook in an Air Fryer- 1 - Homemade Crispy Kale Chips

Air fryers can be used to turn leftovers into tasty meals, cutting down on Food Waste. For instance, if you have some leftover kale, instead of letting it linger in the refrigerator and turning stale, it can be popped into the air fryer with a bit of seasoning and made into delicious crispy kale chips. This dish takes just five minutes to prepare. Here's the recipe-

Ingredients-

• 200 grams of kale with large stems and veins removed
• 1 teaspoon of salt
• 4 teaspoons of coconut oil
• 1/2 teaspoon of garlic powder
• 1 tablespoon of nutritional yeast

1. Get the kale rinsed and dried. Pull the leaves from the veins/stems.
2. Combine yeast, salt, and garlic powder. Drizzle the kale leaves in oil in two batches and toss them with the seasoning.
3. Air-fry for 3 minutes at 356 F. Toss and air-fry for an additional minute.
4. The kale needs to be air-fried in two batches so that the pan is not overcrowded, which may cause some kale pieces to remain soggy.

2 - Tender and Juicy Air-fryer Chicken

This is one of the easiest air fryerChicken Recipes and takes under half an hour to prepare. This meal is full of flavors and textures, the chicken's crispy, golden skin contrasting nicely with its moist, tender flesh.

Ingredients-

• 2 boneless and skinless chicken breasts
• 1 tablespoon of Italian seasoning
• 1 tablespoon of olive oil
• 1 teaspoon of garlic powder
• Pepper and salt
• 1/2 teaspoon of paprika
• Brussels sprouts

1. Place the chicken breasts in the basket of the air fryer. Drizzle olive oil on them and rub in.
2. Mix garlic powder, Italian seasoning, paprika, pepper, and salt in a small bowl. Rub on either side of the chicken breasts.
3. Cook for nine minutes at 360 F in the air fryer.
4. Flip the chicken after opening the air fryer. Add the Brussels sprouts.
5. Cook for an additional nine minutes or till the chicken reaches the recommended safe internal temperature of 165 F.

3 - Air Fryer Meatballs

This Meatball Recipe produces a flavorful and delicious dish that takes only 35 minutes to whip up. Crispy on the outside and juicy on the inside, you can dip these meatballs in marinara sauce if you wish.

Ingredients-

• 4 ounces of ground pork
• 16 ounces of lean ground beef
• 1/2 cup of grated Parmesan cheese
• 1 egg
• 1/3 cup of Italian seasoned bread crumbs
• 2 cloves of minced garlic
• 1/2 teaspoon of salt
• 1 teaspoon of Italian seasoning

1. Preheat the air fryer to 350 F.
2. Combine ground pork, ground beef, Parmesan cheese, egg, breadcrumbs, garlic, salt, and Italian seasoning in a large bowl. Mix the ingredients until they are evenly combined.
3. Form 16 equal-sized meatballs and place them on a baking sheet. You can use a small ice-cream scoop to do the job.
4. Place half the meatballs in the air fryer basket and cook for eight minutes. Shake the air fryer basket and cook for two more minutes. Since this dish deals with ground meat, make sure you obtain an internal cooking temperature of 160 F.
5. Transfer the contents of the air fryer to a serving plate and allow a rest period of 5 minutes. Repeat the process with the remaining meatballs.

4 - Crispy Air Fryer Eggplant

This minimally seasoned air fryer eggplant recipe that can be put together in under 40 minutes. It's a delicious side-dish that works well with any main course. Here's how to make it . . .

Ingredients-

• 1 large, roughly peeled eggplant chopped into 1-inch cubes
• 1 teaspoon of dried rosemary
• 2 tablespoons of avocado oil
• 1 teaspoon of dried thyme
• 1/2 teaspoon of smoked paprika
• 1/2 teaspoon of garlic powder
• 1/4 teaspoon of Kosher salt (an additional amount for salting the eggplant)

1. Spread the eggplant cubes on a large and flat surface. Generously apply Kosher salt and let the eggplant sit for 15-30 minutes.
2. Pat dry with the help of a kitchen cloth or paper towel to absorb the moisture.
3. Place the eggplant cubes in a big bowl. Drizzle avocado oil into the bowl and toss until all the eggplant pieces are coated.
4. Add the spices (thyme, rosemary, salt, smoked paprika, and garlic powder) to the eggplant. Stir and combine well.
5. Place the eggplant in the air fryer at 400 F. Air fry for around 18 minutes. If using a basket-type air fryer, toss the eggplant midway through the cooking process.

5 - Air Fryer Lamb Chops

These juicy lamb chops get their distinctive aromatic flavor from the marinade. Combining Asian, Western, and Middle Eastern flavors, it creates a truly global dish. The total time taken to make these air fryer lamb chops with dijon garlic marinade is just over 30 minutes. Here's the recipe-


Ingredients-

• 8 pieces of lamb chops
• 2 teaspoons of Dijon mustard
• 1 teaspoon of soy sauce
• 2 teaspoons of olive oil
• 1 teaspoon of minced garlic
• 1 teaspoon of cayenne pepper
• 1 teaspoon of cumin powder
• 1/4 teaspoon of salt
• 1 teaspoon of Italiano spice blend

1. Prepare the marinade by mixing Dijon mustard, soy sauce, Italiano spice blend, olive oil, garlic, cayenne pepper, cumin powder, and salt, in a medium-sized bowl. Mix well.
2. Put the lamb chops in a Ziploc bag. Pour in the marinade. Push the air out of the Ziploc bag. Seal tightly.
3. Fully coat the lamb chops with the marinade by pressing the marinade around the lamb chops. Refrigerate and marinate for at least half an hour or up to overnight.
4. Place three marinated lamb chops on the grill rack above the basket of the air fryer. Ensure that the lamb chops are spaced out evenly. Cook for 17 minutes at 350 F. Flip the lamb chops once midway so that the cooking is even. Make sure the internal cooking temperature reaches 145 F.
5. After the cooking is done, let the lamb chops stay in the hot air fryer for five more minutes. This makes sure they're warm, thoroughly cooked, and tender.
6. Additional salt and cumin may be used for seasoning.

How to Clean Your Air Fryer

It's crucial to clean your air fryer when you're done cooking. Regular cleaning ensures that the air fryer doesn't stink of seasoned oil. Dirty air fryers are also a breeding ground for disease-causing germs and make you susceptible to cross-contamination. Cleaning your air fryers diligently is, therefore, a Food Safety necessity.

To clean your air fryer first turn off and unplug the gadget. Let the gadget cool entirely before you begin.

Then you need to clean the removable parts. Remove the air fryer basket, pan, and tray. Wash these accessories with warm water and soap like any other plate or dish. Let the removable parts be soaked for as long as required to make it easier to scrub off bits of food. The air fryer parts can also be placed in a dishwasher, but only after you confirm that they are dishwasher-safe.

Clean the main unit next, but make sure you don't immerse it in water. A damp cloth should be used to wipe the control panel and the entire air fryer unit so that grease residue and food splatters can be removed. Get rid of food or oil on the heating coil with the help of a soft dish brush or damp cloth. Don't forget to check the heating coil after every use.

After the cleaning is complete, all the parts of the air dryer are to be towel-dried or air-dried and then reassembled.

Top 3 Air Fryers of 2022

1. Ninja Max XL Air Fryer-
This basket-type air fryer is easy to use and comes with easy-to-read buttons and a concise user manual. The air fryer basket has a removable tray and its ceramic interior renders it non-stick. Both the air fryer basket and the tray are dishwasher-safe and can be cleaned easily. This air fryer offers a broiling rack that produces highly juicy food in a quick time. It has multiple cooking settings programmed with unique minimum and maximum temperatures, including 'Dehydrate' (with temperatures reaching as low as 105 F), and 'Max Crisp' and 'Air Boil' (with temperatures reaching as high as 450 F). The air fryer also comes with a timer. It has a capacity of 5.5 quarts.

2. Philips Compact Air Fryer-
This basket-style air fryer has a capacity of 2.5 quarts. It is, therefore, one of the smallest air fryers offered by Philips, but is still big enough to cook two portions. It comes with a splatter lid which makes frozen fries evenly golden and moist on the inside. It also allowed greasy foods like sausages to be cooked easily, though ordinarily such foods are difficult to handle for an air fryer because they can lead to smoking. This air fryer is easy to use and offers a control panel that is user-friendly. It also offers four preset settings.

3. Instant Pot Vortex Plus ClearCook-
This is another basket-style air fryer model and has a capacity of 6 quarts. It comes with a see-through window that allows the user to peek inside the air fryer without needing to pull out the basket. This air fryer comes with a built-in preheat function, which allows the device to reach 400 F in just three and a half minutes. You don't need to press the 'start' button after the air fryer preheats. Additionally, the gadget sends alerts during the cooking process if you need to turn or move the food around. The digital control panel of the air fryer is extremely responsive, making it quick and easy to set time and temperature. It offers six settings preset with recommended cooking times and temperatures, including 'air fry', 'roast', 'bake', 'reheat', 'dehydrate', and 'broil'.