From time to time, everyone loves fried food, but for everyday dishes you are probably looking for something more healthy. A Air deep fry Gives you benefits, enjoying your favorite fried dish without the need for oil or excess fat for cooking. “Cooking with air deep fry delivers a crispy texture that we know and love from fried foods, but with much smaller oil and fat than traditional deep heat,” explains Melissa Geger, the head of the diet in the application for tracking food MyfitnesspalTo find out what the most useful products you can cook in air deep fry, we consulted with registered nutritionists for their recipes and experts Aviation tipsField
1. Salmon
Performed by lemon and herbs, salmon can bring a delicious aviation meal.
“In my opinion, Salmon hands down Best healthy food fruit Jessica MacallistersMilitary and tactical results registered on a nutritionist. “It is packaged High -quality proteinThe heart is great Omega-3 fats and valuable trace elements, such as Vitamin D.B12 and Selenium. “Since this is thin protein, salmon can contribute to the restoration of muscles and energy, while its omega-3 reduces inflammation and supports the health of the brain and heart.
MacAllister also loves salmon for lunch and dinners, because he is well warmed up. To change the situation, you can combine protein with different spices or sauces for each meal. Ivett HillMedicine of the lifestyle of a dietary, a navigator, approves of garlic powder, thyme, pepper and lemon compression.
Nevertheless, MacAllister warns that you must monitor the time of preparation of salmon when it is in air deep. Her selection recipe:
- Rightly clean the salmon fillet with olive oil or add a simple mixture of spices for taste.
- Cook at 400 degrees on Fahrenheit for 7-10 minutes, depending on the thickness. Do not overwhelm the basket so that the air can circulate.
“Maintaining the skin on a salmon can be another way to consume a healthier fat,” adds Hill. “Slarry skin contains a large amount of omega-3 fatty acids.” It will also make salmon very crispy.
To heat the salmon, set the deep fryer 350 degrees Fahrenheit and cook for 5-7 minutes.
2. Vegetarian chips
Get a creative approach and try a variety of vegetables when you lie in the air of your vegetarian chips.
Registered nutritionist Amy Chow British nutritionists It recommends preparing vegetarian chips in air deep -fruit, because they can be easily and quickly made, you can add to food or eat as a snack, as well as crispy and quite fragrant for adults and children. She offers chopped sweet potatoes, carrots, zucchini or cabbage in the form of chips, or cauliflower or broccoli's infusion.
Professional Council: Make sure to cover broccoli with foil, as it can easily burn in air deep fry.
“You get all the fiber, vitamins and antioxidants from vegetables without unnecessary calories or saturated fats from deep burning,” says Chow. “Especially for children, this is a way to make vegetables funny and acquaintances like chips or fries, but with a lot of food.”
For chips from sweet potatoes, Chow gives these instructions:
- Wash the skin of sweet potatoes under cold running water.
- With skin, thin and evenly cut the potatoes into pieces of 1/16 thick.
- Throw slices with a teaspoon of olive oil and a pinch of salt. You can also add spices such as chili powder or caraway seeds.
- Plant slices in one layer without overlapping air deep fruit. Prepare at 375 degrees Fahrenheit for about 8 minutes, shaking the basket halfway.
- Let them cool to crunch before meals.
“Easy coating of olive oil or avocado oil can help with a girlfriend, taste and texture, while too much can make food raw and oily,” CHUU adds. “The use of parchment paper or liner can help absorb part of excess oil, prevent adhesion and maintain the integrity of the air deep fryer.”
3. Fried chicken with air
This is a fried chicken, but healthier.
For a healthier and fast alternative to traditional fried chicken, the hill stands for frying chicken. “This alternative is more useful because you do not need to cover or bread chicken, and you do not need to deeply fry it in oil,” she says. “Aviation deep -frywall will also reduce fat in the chicken, which will allow you to drip in the tray in a rang.”
Fast recipe for the hill:
- Chicken wings of a dry shirt with your selection of spices and add a small amount of olive oil.
- Without overflowing the basket, fry the air for 16-22 minutes at 400 degrees Fahrenheit, turning them halfway to cooking to get additional crisp.
4. Entire vegetables that you usually fried or soared
Color cabbage is just one example of vegetarian, which you can cook in air deep fry.
If the cutting of vegetables on chips is too much after a long day, Jaeger offers even more to simplify things using a deep -frying grinder for the preparation of entire vegetables that you usually fried or soared in the oven or on the stove. Think, Brussels cabbage, cauliflower or broccoli. Lightly throw them into the oil and your favorite seasoning mixture, and then put them in an air deep fry.
“Since many people have not reached daily needs for fiber And do not eat enough vegetables, air heat can be a simple way to make vegetables more pleasant, ”Jaeger explains.
Gabriella Novitski, registered nutritionist-nationist in Rebecca Bitzer and PartnersAdds those vegetables that contain a moderate amount of starch, as a rule, well -fried deep -fried. This includes potatoes, carrots, squash, bananas and beets. “A small amount of oil in combination with the light dust of corn starch is often enough to achieve this crisp appearance,” says Novitsky.
Over time, Novitsky warns that dense starchy vegetables, such as potatoes or pumpkin, may require more time in air deep fry than lighter vegetables, such as broccoli or green beans. “Play with temperature and time to find the perfect crisp for you,” she advises.
5. Free from sweet potatoes
One layer is the key in the manufacture of potatoes.
“Frowning of air can help preserve more nutrients in sweet potatoes compared to other methods of their preparation, such as boiling,” says Hill. “Boiling can cause the loss of water -soluble vitamins, such as B vitamins and vitamin C.”
Make free fry from sweet potatoes, according to Hill:
- Wash and dry the potatoes before cutting them by 1/4 inches thick, along. You can keep your skin to make them more crispy.
- Add olive oil, rosemary and a pinch of salt.
- Place them in one layer in your basket. Air Frius at 390 degrees Fahrenheit for 20 minutes.
Why is the air fried healthier than frying?
“The main problem with traditional heat is the method of preparation itself,” says Novitsky. “Most fried products are first covered with dough or panic, which increases carbohydrates and calories, before food even affects oil. After diving in hot oil, the panning absorbs a significant amount of fat, which further increases the total density of calories. ”
The type of oil that you use and the high temperature are also factors that should be taken into account. Nowicki said that many commercial oils for frying with omega-6 fatty acids, which can contribute to inflammation when used in excess. Heating of this oil again and again generates Potentially toxic by oxidation products And, in some cases, a trans -fats that are associated with high risks for health of cardiovascular diseases.
“Air sprout removes an excess of panning and oil from the equation and, therefore, healthier,” says Novitsky.
3 expert tips on air frying
Do not overwhelm your basket: “Air inoths are designed for the best food results when the basket is not crowded or products are cooked in one layer,” Jaeger explains. “Consider cooking in order to save dishes in one layer or shake the basket at different times when cooking, so that the products are stuck in the middle layer, do not lead to a fashionable disorder.”
Use only light oil coating: To prevent adhesion and achieve a crispy appearance, Nowicki proposes to use a light coating of oil, such as avocado or canols oil for a temperature of more than 425 degrees Fahrenheit. “This will reduce oxidation,” she says.
Shake the basket: Jaeger and Nowicki recommend shaking the basket of your air deep frying a halfway through the cooking process so that everything is prepared and chips evenly.
