Fryin’ Up Health and Hope

Published on: 11/04/2020
Air fryer, frying pans, and spices

It is likely not a huge stretch to say we are all a tad politically fried right now, and it might not be over yet. So let’s focus on some fryin’ fun!

Frying has historically been considered the least healthy method to cook foods. Boiling chicken, fish, and potatoes in gobs of hot oil, surely provided a crispy coat. This coat not only coated your food but your heart and stomach with the excess fat drippings as well. So, we moved on to pan frying and oven frying. Both of these methods involve using a nonstick cooking spray or spraying olive oil from a plant spray bottle or mister bottle to coat your food and cook until crispy in the pan or oven. They both remain excellent, lean methods for cooking, giving food crispiness without adding excess fat, yet not quite as crispy as deep frying.

Thankfully 💛, along came the air fryer…and suddenly frying is a healthy cooking method, bringing a fun, crispy, speedy, tasty crunch to your foods. Air fryers help create the crispy, crunchy on the outside, and moist on the inside, without the oozing fat drippings that come from deep frying. Air fryers use hot air in combination with high-speed air circulation, cooking food from the bottom up. Just a touch of oil spray and a couple of turns while frying, yummy and done.

You can take almost any recipe and experiment with the air fryer. A few of the most important tips:

  • Single layer — though tempting, you cannot pile up your food in there, as it is mostly cooking from the bottom up — just like the grill. As you finish with batches, put them in the warmer drawer or in a warm oven, to keep them crispy and hot. Some suggest putting all back in the air fryer to crisp up in the end, but that seems like quite the additional hassle and time suck⌚︎ when part of the objective is speed and less hassle!
  • Always remember to flip your food halfway through. Same reason as stated above⬆️. It is necessary and safe to open and close the air fryer frequently while cooking.
  • You must mist all food with oil, but you do not need to saturate💦. Hence, the point of the air fryer, is less oil, less fat, fewer calories, and great taste.
  • There are many varieties of air fryers, from the small mini-oven to large toaster-oven style type. They vary greatly in price and capacity. Do your research to see what model is best for you. If you’re looking for something fun and different than the usual oven and slow cooker, give it a try!
  • Quick nuggets — whether you choose chicken, cauliflower, or shrimp, just mix up panko bread crumbs (lower in fat, calories, and sodium than regular bread crumbs) with spices of your choice, dip the chicken/shrimp/cauliflower in egg followed by your bread crumb mixture, mist with oil on all sides, air fry for 4–5 minutes, flip and fry some more…it is really that simple!​

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CRISPY BRUSSEL SPROUTS

When you order Brussel sprouts at a restaurant, they are extra crispy and delicious, likely because they have been pan-fried in excess fat (from oils to bacon grease) to some extent. At home you can accomplish the same crispy, deliciousness by cooking them in the air fryer, hence using less fat. The key is to slide them out every 4–5 minutes for a good stir, to be sure they all reach desired crispiness.

INGREDIENTS
1 pound fresh Brussel sprouts, washed and quartered
1 Tablespoon extra virgin olive oil from mister/plant spray bottle
2 Tablespoons extra virgin olive oil
1 Tablespoon balsamic vinegar
1 Tablespoon balsamic glaze
salt and pepper to taste

PREPARATION
Preheat the air fryer to 400 degrees for 5 minutes. While preheating, mix prepared Brussel sprouts with olive oil, balsamic vinegar, and a dash of salt and pepper. Slide out of the basket and spray with olive oil. Place Brussel sprouts in the basket and coat with a spray of olive oil. Push into air fryer and place timer on 12 minutes. Slide the tray out every 4 minutes to stir the Brussel sprouts. Make sure all are browned and cooked to a desired consistency (taste one!). Place onto a serving dish. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze. Makes 4 servings.

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CHICKEN CHEESESTEAK EGG ROLLS

I am a Philly girl, which sometimes shines through (especially if you are one of those people who makes fun of my accent ;). Chicken cheesesteak is how I roll, but surely these could be made with any lean meat, or a meat substitute of sort like seitan…and dairy-free cheese if you choose.

INGREDIENTS
3 cups pre-cooked shredded chicken (or protein of choice), leftovers are ideal
1 medium onion, sliced into rings (optional additions: chopped mushrooms, peppers)
1 Tablespoon margarine
1 cup shredded sharp cheddar cheese
12 egg roll wrappers
salt and pepper to taste
1/2 cup water
Nonstick cooking spray

PREPARATION
Preheat air fryer to 400 degrees. While preheating, place a medium skillet over high heat. Melt margarine and add onions. Stir frequently while onions cook until they turn a caramel color (yes, caramelized :)), about 8 minutes. Sprinkle with salt and pepper. Let cool.

Place chicken in a large mixing bowl. Add onions and cheese and mix well.

Place an egg roll wrapper on a plate in a diamond shape, with a small bowl of water next to the plate. Spoon 1/4 cup of chicken mixture in the lower third of the wrapper. Fold the bottom corner up over the mixture, condensing the filling with a tighter fold (but do not rip the wrapper…). Dip your finger in the water bowl and spread the water on all remaining edges of the wrapper. Fold in the left and right corners snugly, forming an envelope. Roll up tightly to seal. Place on a separate platter. Repeat the steps with the remaining ingredients, placing all finished rolls on the platter.

Spray the tops of the rolls with nonstick cooking spray. Place 4–5 in the basket of pre-heated air fryer, sprayed side down. Spray the tops of the egg rolls in the basket. Set air fryer for 6 minutes, turning rolls halfway, until crisp and browned. Remove, place in warmer, and repeat with remaining egg rolls. Serve immediately with your favorite cheesesteak condiments (i.e. ketchup).

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TEMPURA BANANAS (or AVOCADO 🙂

The typical tempura recipe calls for 3 cups of oil in a regular fryer. Hence, stick with your air fryer and enjoy the bananas as a healthy dessert choice. A fun alternative — follow the same recipe with fresh avocado slices (a most delightful option my daughter made for me for quarantine Mother’s Day💝). They make a delicious salad topping or on top of a fish, chicken, or veggie dish.

INGREDIENTS
1 Tablespoon olive oil
1/2 cup panko bread crumbs
3 bananas, peeled and sliced into thirds
1/2 cup corn starch
2 eggs or egg substitute equivalents
Nonstick cooking spray or olive oil from mister/plant spray bottle

PREPARATION
Preheat air fryer to 350 degrees. While preheating, place a small skillet over medium heat. Add olive oil and panko bread crumbs and cook for about 3 to 4 minutes, to slightly roast the bread crumbs. Remove from heat and place in a small bowl.

Place cornstarch in a separate small bowl. Place eggs or egg substitute in a separate small bowl and beat with a fork. Place a dinner plate or sheet of parchment paper on a nearby work space.

Start with one piece of the sliced banana and dip into the cornstarch bowl, then the egg bowl, and end with roasted panko crumbs, turning to coat all sides of the banana. Place the banana on a plate or parchment paper. Repeat until all banana pieces are coated.

Slide basket out of preheated air fryer and coat with spray. Place prepared bananas on a tray, leaving room in between each one. Depending on the side of your air fryer, you may have to do 2–3 batches. Spray the tops of the bananas and push the tray into the air fryer. Set the timer for 5 minutes. Slide out and turn bananas carefully. Spray tops and finish cooking for another 2 minutes. Remove from the basket. Repeat steps for additional batches. Serve and enjoy.

Photo by AdventureOnTheSide.com on Unsplash

POLITICAL PUNCH

#1132020 #isitover? #cocktailtime #reboot #refresh #antioxidantsunite Mixing blue and red and vodka and hope.

INGREDIENTS
1/2 small watermelon, rind removed
1/2 cup fresh blueberries plus a few extra
1 1/2 ounces vodka
2 slices fresh lime
1 cup ice

PREPARATION
Slice up watermelon into chunks and place in blender. Add the half cup of blueberries and blend into juice.

Fill the shaker with one cup of ice. Add one cup liquid from the blender mix, 1 1/2 ounces vodka and squeeze slices of lime. Shake it up. Pour into a martini glass. Garnish with watermelon, strawberry and/or fresh blueberries. Sip. Enjoy. Breath.

For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com

Hope is that thing inside us that insists, despite all the evidence to the contrary, that something better awaits us if we have the courage to reach for it and to work for it and to fight for it.

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With a longstanding dedication to healthy cooking and eating, I promote nutrition with a rebellious twist: the belief that perfection is not required for success on your wellness journey. 

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