These delicious shish kebabs can be made in just 30 minutes and are perfect for the summer
Prep time: 20 mins
Cooking time: 10 mins
Cals: 263
Carbs: 15g
Special equipment: 8 skewers (wooden or metal) to fit into your air fryer
For the vegetable kebabs:
2 medium tomatoes, halved
2 peppers, deseeded and cut into 12
2 small courgettes, each cut into 6
1 red onion, peeled and cut into 8 wedges
4 mushrooms
1/2tsp garlic powder
1/2tsp chilli powder
Pinch of salt
Low-calorie cooking spray
For the meat kebabs:
400g 5%-fat beef mince
1tsp onion powder
1tsp garlic powder
1/2tsp dried mint
1tsp ground coriander
1/2tsp dried chilli flakes
1tsp ground cumin
Pinch of salt
For the yoghurt sauce:
*1tsp mint sauce (or 1/2tsp dried mint)
*60g fat-free Greek yoghurt
First, make the four veg kebabs. On each skewer put: 1 tomato half, 3 pepper pieces, 3 courgette slices, 2 onion wedges and 1 mushroom. In a bowl, mix the garlic, chilli and salt, and sprinkle over the kebabs. Set aside.
Put the beef mince into another bowl, and add the onion and garlic powders, dried mint, coriander, chilli, cumin and salt. Knead the mince like a dough to distribute the spices evenly.
Split the mince into 4 and roll into sausage shapes. Spray the inside of the air fryer basket with low-calorie cooking spray. Skewer each “sausage” with the remaining skewers, then place both kebabs in the basket and air-fry at 200°C for 8-10 minutes. Only turn the meat kebabs halfway through cooking – if you do this with the veg ones, they are likely to fall apart.
While the kebabs are cooking, mix the mint sauce (or dried mint) with the yoghurt. Remove the kebabs from the air fryer, drizzle with the mint yoghurt and serve with a side salad.
Cheese, onion and sweetcorn-stuffed peppers
Serves 4
These delicious stuffed peppers contain just 155 calories
Prep time: 5 mins
Cooking time: 15 mins
Cals: 155
Carbs: 14g
Ingredients:
4 medium mixed peppers
165g reduced-fat cream cheese
120g drained tinned sweetcorn
1/2tsp dijon mustard
2 spring onions, trimmed and finely chopped
20g reduced-fat cheddar, grated
Freshly ground black pepper
To serve:
Small handful fresh basil leaves
Lie each pepper on its side and slice in half horizontally. Remove the seeds from the inside.
In a bowl, mix together the cream cheese, sweetcorn, mustard, spring onions and black pepper to taste. Place equal amounts of the mixture into the pepper halves.
Place the 8 pepper halves into the air fryer and air-fry at 180°C for 10 minutes.
After 10 minutes, sprinkle each pepper evenly with the cheddar. Cook for a further 5 minutes.
Carefully remove the cooked peppers from the air fryer. Garnish with fresh basil leaves, if you like, serve and enjoy!
Loaded cheeseburger fries
Serves 4
Loaded cheeseburger fries will be a family favourite in the summer months
Place the fries in a large bowl and cover with cold water. Soak for 10 minutes to remove the starch (this will produce a crispier fry). Drain well and pat dry. Return to a dry bowl and spray well with low-calorie cooking spray. Add salt to taste. Toss to coat evenly.
Add the fries to the air fryer basket and air-fry at 200°C for 25-30 minutes, giving the basket a good shake every 10 minutes to ensure even cooking.
While the fries cook, make your cheeseburger topping. Place a frying pan over a high heat. When hot, add the mince and cook for 5 minutes until browned. Stir in the onion granules, garlic granules, tomato purée, Henderson’s relish and stock. Cook for 2-3 minutes until the sauce has reduced and thickened and coats the mince like a glaze.
You can freeze the beef mince at this stage. Cool quickly, then freeze in an airtight container as soon as possible. Defrost overnight in the fridge, then re-heat by spraying a frying pan with low-calorie cooking spray and placing it over a medium heat, then add the mince and 1tbsp of water. Stir until piping hot throughout.
Mix together all the sauce ingredients. You can thin it down with a few tablespoons of water if you prefer it runnier. When the fries are cooked, distribute among 4 bowls. Top with the mince and sprinkle over the cheese. Top with the red onion, tomatoes, dill pickles and drizzle over the burger sauce.
Barbecue pulled chicken
Serves 4
Prep time: 15 mins
Cooking time: 25 mins
Cals: 332
Carbs: 9.1g
Ingredients:
500g skinless, boneless chicken breasts, cut into 5cm chunks
Low-calorie cooking spray
4 wholemeal bread rolls
For the barbecue spice mix:
2tsp smoked sweet paprika
1tsp garlic granules
1tsp dried oregano
1tsp mustard powder
1tsp granulated sweetener or sugar
For the sauce:
150g passata
2tsp tomato purée
1tsp onion granules
1tbsp Henderson’s relish
1tbsp runny honey
2tsp balsamic vinegar
Mix all the barbecue spice mix ingredients together in a small bowl.
Spray the chicken chunks with low-calorie cooking spray and sprinkle over 1tbsp of the spice mix. Rub evenly into the chicken.
Depending on your style of air fryer, either place the chicken pieces into the drawer (after removing the basket) or place in a cake tin or silicone mould. Air-fry at 180°C for 12 minutes, turning the chicken halfway through.
Meanwhile, mix together the sauce ingredients and add the remaining spice mix. After 12 minutes, stir the sauce through the chicken pieces and air-fry for another 10-12 minutes. The chicken should be cooked through with no pink remaining.
Transfer the chicken and sauce from the air fryer into a bowl and shred the chicken pieces using two forks. Stir well so the sauce coats the shredded chicken. Put in the bread rolls, and serve.
Pavlovas
Serves 8
This delicious pavlova only contains 116 calories
Prep time: 20 mins
Cooking time: 45 mins
Cals: 116
Carbs: 18g
Special equipment Electric whisk, piping bag and nozzle
Ingredients:
3 egg whites
75g caster sugar
50g icing sugar
1tsp cornflour
1tsp white wine vinegar
1tsp vanilla extract
60g mascarpone cheese
60g fat-free Greek-style yoghurt
200g frozen mixed berries, defrosted and juice saved
First, prepare some baking parchment for piping the meringue mix on to. Cut it to the size of the air fryer basket. Draw 8 circles approximately 8cm in diameter and set aside.
Place the egg whites into a clean bowl. Ensure there is no egg yolk in the bowl. Whisk until soft peaks form. Add the caster sugar, 1tbsp at a time, and whisk until mixed. Sift in the icing sugar a little at a time and whisk in. The egg whites should be stiff and glossy and, when you feel the mixture, there should be no grittiness. If there is grit, whisk for another minute.
Mix the cornflour, vinegar and vanilla in a bowl. Pour into the meringue mixture and whisk. Spoon into a piping bag.
Place the baking parchment in the air fryer basket, ink side down. You should be able to see the guidelines through the parchment. Pipe one layer of mixture into the first circle to make a base. Pipe another 3 layers on the edge of the base to make a nest. Repeat until you have 8 nests.
Place in the air fryer and air-fry for 45 minutes at 120°C. Remove the basket from the air fryer and allow to cool for 5 minutes, then carefully remove the parchment from the basket and place each meringue on to a wire rack.
Mix the mascarpone and yoghurt in a bowl until fully combined. Leave in the fridge until ready to assemble. When completely cool, fill the meringue centres with the mascarpone and spoon over the defrosted berries and their juice. Serve.
Pinch of Nom Air Fryer by Kate and Kay Allinson (Bluebird, £20), is out June 20.
3 of the best… Dual-drawer air fryers
Ninja Double Stack XL, £269.99
Turning air-frying on its head, this 9.5L countertop-saving device is perfect for compact kitchens and comes with racks to allow four layers of cooking.
Tefal Easy Fry Dual Air Fryer, £179.99
Used by Jamie Oliver in his latest TV series, this 8.3L beaut bakes a mean meringue, plus you can cook in the different drawers separately or in sync.
Philips’ 3000 Series Dual Basket Aifryer, £179.99
A first for the brand, this combo of mixed-sized drawers (6L and 3L) saves up to 70% on energy and boasts gorge copper touches.
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