Healthy air fryer recipes, low-oil, crispy and super delicious

If you want to use an air fryer to make crispy and delicious food with low oil, the core logic is actually very simple: first control the excess moisture on the surface of the ingredients, then decide whether to add a very small amount of oil according to the oil content of the ingredients themselves, and finally bake them quickly at a temperature of 180-200°C. The finished product uses more than 80% less oil than traditional frying, but the crispness is 80-90% similar, and there is no need to rely on complex recipes to add flavor.

I heard a lot of people say that air fryers are a tax on IQ. When baked, they will either make you choke or become soft and tasteless. It is better to fry them directly and enjoy them. In fact, I felt the same way when I first bought it. It wasn’t until I stepped on the sticky, burnt, and soft pits seven or eight times that I slowly figured out how to do it. Friends who use air fryers around me are divided into two groups. One group is a complete "oil-free party". As long as the ingredients contain oil, they will never add any extra ingredients, such as grilled chicken wings, grilled ribs, and grilled sausages. The other group is the "thin-oil party". When it comes to potatoes, lotus root slices, and vegetables that do not contain oil, they use an oil spray bottle to spray a thin layer of mist oil. The crispness of the baked ones is almost the same as that of fried ones, but the oil is less than one-tenth, so it is not burdensome to eat.

I have seen some people entangled in the health controversy of air fryers before, saying that they can produce carcinogens. In fact, there is no need to be overly anxious about this. As long as the carbohydrate food is processed at a temperature above 120°C, whether it is deep-fried, baked in the oven, or even stir-fried shredded potatoes in an iron pot over high heat, acrylamide will be produced. According to popular science from the Chinese Nutrition Society, as long as the processing temperature does not exceed 200°C and the ingredients are not roasted until they are charred, the intake amount is far below the safety threshold set by the World Health Organization, so there is no need to worry. On the contrary, the oil used in traditional frying is repeatedly heated to high temperatures, and the risk of trans fatty acids and free radicals produced is much higher. In comparison, the healthiness of air fryers is actually clear at a glance.

Speaking of which, I stupidly believed in the zero-failure saying on the Internet that "everything can be thrown away". I threw the washed and dehydrated eggplants directly in. After baking them for half an hour, they became soft and soft like paper soaked in water. I almost put the air fryer directly into the storage cabinet to eat ashes. Later, I learned that the eggplant must be sprinkled with salt to kill the water for 10 minutes, squeezed dry, then brushed with thin garlic oil, and baked at 190°C for 15 minutes. It is more fragrant than the grilled eggplant at the roadside stall, and the oil absorbed is only less than 1/5 of that in a barbecue restaurant. Last week, my best friend came to my house to watch football. I made some potato wedges and grilled chicken gizzards for dinner and dinner. Potato wedges are potatoes cut into small pieces and soaked for half an hour to remove the starch. I wiped the surface with kitchen paper until it was dry. I sprayed it with some olive oil and sprinkled it with some salt and black pepper. I baked it at 190℃ for 20 minutes, turning it over once in the middle. , she stared at the first bite she took, saying it tasted exactly like the fried potato wedges she had eaten in an American restaurant before, and asked me if I had secretly hidden the frying pan. I showed her the frying pan, and there was only a thin layer of oil in the potatoes, so she went back and ordered an air fryer on the spot.

My child usually loves to eat chicken popcorn. I used to be afraid to buy it from outside for fear of using oil for repeated frying. Now it is very convenient to make it at home: cut the chicken breast into small pieces, marinate it with light soy sauce and pepper for 15 minutes, wrap it in a thin layer of corn starch, spray it with a thin layer of oil, and bake it at 180°C for 15 minutes, turning it over every time. During the fat reduction period, I grilled the cabbage, tore it into small pieces, sprinkled some chili powder and cumin, sprayed it with a little oil, and baked it at 180°C for 10 minutes. It was more fragrant than the ones at the barbecue stalls, and the calories in a large plate were less than 100 calories, so it was no burden to eat when I was craving for food.

In fact, there are no fixed healthy recipes. When I use the air fryer, I just throw it in and try whatever I want. If it gets burnt, I will adjust the time and temperature next time. Anyway, it is more convenient than turning on the oil pan. You don’t have to worry about oil splashing all over the stove. Just rinse the oil pan when wiping. The key is that there is less oil, it is not burdensome to eat, and it still has a crispy texture. For people like me who are greedy and afraid of getting fat, and just want to lie down when I get home from get off work, it is really a hands-free artifact.