The great Maya Angelou once said: “The best comfort foods will always be greens, cornbread, and fried chicken.” And she wasn’t wrong! But, while comforting, fried foods have never been healthy foods…until now.
THE EASY AIR FRYER COOKBOOK: Healthy Everyday Recipes for People With Diabetes [American Diabetes Association | October 2019 | $14.95 US/$19.99 CAN] by Kathy Moore & Roxanne Wyss celebrates one of the most celebrated kitchen inventions in recent memory: the air fryer! Packed with 80 delicious recipes for the handy countertop appliance, the book helps readers make fried favorites healthy. Best of all, every recipe has been customized to meet the nutritional guidelines established by the American Diabetes Association making them all diabetes-friendly!
- Sunday Morning French Toast
- Diner-Style Pork Chops
- Crisp Parmesan Broccoli Florets
- Pecan Baked Apples
- Southwestern Egg Rolls
- Nashville Hot Chicken
The air fryer has revolutionized home-cooked fried foods. By using up to 75% less fat than traditional frying methods, they’ve made foods once strictly off-limits to use accessible and enjoyable for the whole family. And with THE EASY AIR FRYER COOKBOOK arriving on bookshelves just in time for the holidays, it’s going to be a very happy, healthy, and mouth-wateringly good season for all!
Curious what types of recipes are inside? Check these out!
Buttermilk Fried Chicken
SERVES: 4 | SERVING SIZE: 4 OUNCES CHICKEN PREP TIME: 12 MINUTES PLUS 15 MINUTES MARINATING TIME | COOK TIME: 14–17 MINUTES
1⁄3 cup low-fat buttermilk
1⁄4 teaspoon hot sauce
1 pound boneless, skinless chicken breasts, all fat discarded, cut in half lengthwise
6 tablespoons cornflakes
3 tablespoons stone-ground cornmeal
1 teaspoon garlic powder
1 teaspoon paprika
1⁄4 teaspoon salt
1⁄4 teaspoon coarse ground black pepper
Nonstick cooking spray
DIRECTIONS
- In a deep bowl, stir together the buttermilk and hot sauce. Place the chicken in the buttermilk mixture. Allow to stand 15 minutes.
- Place the cornflakes into the work bowl of a food processor. Process until coarse crumbs form. Add the cornmeal, garlic powder, paprika, salt, and pepper and pulse until evenly mixed. Pour the crumbs into a shallow bowl.
- Drain the chicken, allowing the excess buttermilk to drip back into the bowl. Coat the chicken pieces evenly in the cornflake mixture. Place the coated chicken pieces on a wire rack.
- Place the chicken in the air fryer basket. Spray with nonstick cooking spray for 2 seconds. Set the temperature to 375°F and air fry for 7 minutes. Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165°F.
BASIC NUTRITIONAL VALUES: Calories 160 | Calories from Fat 30 | Total Fat 3.5 g | Saturated Fat 0.8 g | Trans Fat 0.0 g | Cholesterol 65 mg | Sodium 190 mg | Potassium 230 mg | Total Carbohydrate 7 g | Dietary Fiber 1 g | Sugars 0 g | Protein 24 g | Phosphorus 185 mg
Pecan Baked Apples
SERVES: 4 | SERVING SIZE: 1 APPLE | PREP TIME: 7 MINUTES | COOK TIME: 10–12 MINUTES
4 small (5-ounce) firm apples (such as Granny Smith), not peeled
1 tablespoon sugar-free maple-flavored breakfast syrup
2 tablespoons chopped pecans
2 tablespoons old-fashioned rolled oats
1⁄2 teaspoon ground cinnamon
1 tablespoon reduced-fat stick margarine (such as I Can’t Believe It’s Not Butter Stick Original, 79% Vegetable Oil Spread), melted
DIRECTIONS
- Cut off the stem and core the apples, not cutting through the bottom of the apple. Brush the inside of the apple cavity with the breakfast syrup.
- Mix together the pecans, oats, cinnamon, and melted margarine. Spoon the pecan mixture into the cavity of each apple, mounding slightly. Place apples upright in the air fryer basket. Set the temperature to 350°F and air fry for 10–12 minutes or until tender.
BASIC NUTRITIONAL VALUES: Calories 130 | Calories from Fat 50 | Total Fat 6.0 g | Saturated Fat 1.2 g | Trans Fat 0.0 g | Cholesterol 0 mg | Sodium 30 mg | Potassium 170 mg | Total Carbohydrate 21 g |Dietary Fiber 4 g | Sugars 14 g | Protein 1 g | Phosphorus 35 mg
