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Quick & Nutritious Air Fryer Recipes for the Whole Family

By Cathy Richards, RD – Ottawa Registered Dietitian

In today’s fast-paced world, preparing healthy meals that cater to the tastes and preferences of the entire family can be a daunting challenge. Thankfully, the air fryer has emerged as a culinary game-changer, allowing us to whip up delicious meals quickly without compromising on nutrition. As an Ottawa Registered Dietitian, I understand the importance of balancing convenience with wholesome ingredients. Here are some quick and nutritious air fryer recipes that are sure to please every member of your family.

1. Air Fryer Chicken Tenders

Ingredients:

• 500g chicken breast, cut into strips
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten

Instructions:

1. Preheat your air fryer to 200°C (400°F).
2. In a bowl, mix the breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.
3. Dip each chicken strip into the beaten eggs, then coat with the breadcrumb mixture.
4. Arrange the coated chicken tenders in the air fryer basket in a single layer, ensuring they don’t touch.
5. Cook for 10-12 minutes, flipping halfway through, until golden and cooked through.

These chicken tenders are a healthier take on a family favourite, providing lean protein and whole grains, while being baked to crispy perfection in the air fryer.

2. Crispy Air Fryer Roasted Vegetables

Ingredients:

• 2 cups mixed vegetables (carrots, bell peppers, broccoli, zucchini)
• 1 tablespoon olive oil
• 1 teaspoon dried Italian herbs
• Salt and pepper to taste

Instructions:

1. Preheat the air fryer to 200°C (400°F).
2. In a large bowl, toss the mixed vegetables with olive oil, Italian herbs, salt, and pepper.
3. Place the vegetables in the air fryer basket in a single layer.
4. Cook for 10-15 minutes, shaking the basket halfway through for even cooking.

Roasted veggies are a fantastic way to incorporate more fibre and vitamins into your family’s diet. The air fryer brings out their natural sweetness while keeping them tender and slightly crispy.

3. Air Fryer Salmon with Lemon and Dill

Ingredients:

• 2 salmon fillets
• 1 tablespoon olive oil
• Juice of 1 lemon
• Fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the air fryer to 200°C (400°F).
2. Brush the salmon fillets with olive oil and season with salt, pepper, lemon juice, and dill.
3. Place the fillets in the air fryer basket, skin-side down.
4. Cook for 8-10 minutes, until the salmon flakes easily with a fork.

Packed with omega-3 fatty acids, this dish is not only quick to prepare, but also offers significant health benefits, making it an ideal option for family dinners.

4. Air Fryer Sweet Potato Fries

Ingredients:

• 2 large sweet potatoes, cut into fries
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder

Instructions:

1. Preheat the air fryer to 200°C (400°F).
2. In a bowl, toss the sweet potato fries with olive oil, paprika, salt, and garlic powder.
3. Place the fries in the air fryer basket, spreading them out evenly.
4. Cook for 15-20 minutes, shaking the basket halfway through for even cooking.

Sweet potato fries are a delightful and nutritious alternative to traditional fries. Rich in vitamins A and C, they’re sure to be a hit with both kids and adults.

5. Air Fryer Stuffed Peppers

Ingredients:

• 4 bell peppers, tops removed and seeds discarded
• 1 cup cooked quinoa
• 1 cup black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)

Instructions:

1. Preheat the air fryer to 190°C (375°F).
2. In a mixing bowl, combine cooked quinoa, black beans, cherry tomatoes, cumin, coriander, salt, and pepper.
3. Stuff the mixture into each bell pepper and top with cheese if desired.
4. Place the stuffed peppers in the air fryer basket and cook for 12-15 minutes until the peppers are tender.

These stuffed peppers are packed with protein, fibre, and essential nutrients, making them a fantastic meal option that’s both hearty and wholesome.

Final Thoughts

The air fryer is a versatile kitchen appliance that can help you create meals that are both quick and nutritious, catering to the tastes of the whole family. These recipes are not only easy to follow, but they’re also an excellent way to instil healthy eating habits in your children from a young age. Embrace the convenience of the air fryer, and remember to experiment with different ingredients to keep your meals exciting. Happy cooking!

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For more nutrition tips and delicious recipes, feel free to reach out to me at my practice in Ottawa, or visit my website. Together, let’s make healthy eating a delightful experience for your family!

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