30 Healthy & Easy Air Fryer Meal Prep Recipes

Mayelana ne-Air Fryer kanye ne-Air Fryer Meal Prep:

An i-air fryer incane i-countertop i-convection oven yakhelwe ukulingisa ukuthosa okujulile ngaphandle kokucwilisa ukudla emafutheni. A Fan izungeza umoya oshisayo ngesivinini esikhulu, ikhiqize ungqimba olupholile ngokusabela okunsundu okufana ne- Ukuphendula kukaMaillard. Abanye ababuyekezi bomkhiqizo bathi amahhavini avamile noma i-convection kuhhavini we-toaster ukukhiqiza imiphumela engcono noma ukuthi ukuthosa emoyeni kubalulekile ukubhaka kwe-convection ngaphansi kwegama elisha elinemfashini.

Uma ufuna imibono yokulungisa ukudla okuthosiwe okujulile, ufike endaweni efanele.

Nge-fryer enhle, ungajabulela ukudla okuthosiwe okunama-calories ambalwa nokungenacala. Kodwa nangu umdubuli. Kuthatha isikhathi esincane ukuthosa ukudla emoyeni, ngakho ukulungisa ukudla ngaleli thuluzi kuyawushintsha umdlalo.

Sesikushilo lokho, ake sibhekisise eminye imibono enempilo nelula yokulungiselela ukudla. (I-Air Fryer Meal Prep)

Ingabe Ama-Air Fryers Akulungele Ukulungiselela Ukudla?

Nakanjani. Ungasebenzisa i-deep fryer yakho ukuze uthole ama-fries namaphiko enkukhu, kodwa uzomangala ukuthi lolu hlelo lokusebenza lungaba usizo futhi lusebenzise izinto ezihlukahlukene kangakanani kuwe nomndeni wakho.

Enye yezinzuzo ezinkulu zama-air fryers ukuthi ungenza ukudla okucwebezelayo, okunambithekayo usebenzisa nje isifutho samafutha omvini, amafutha kakhukhunathi, noma amafutha omnqumo, hhayi inani elikhulu lokupheka.

Ngenxa yesikhala esincane kanye nefeni enamandla amakhulu ehlinzeka ngokujikeleza komoya, ukudla kwakho kulungiselelwa ngokushesha. Kuyidivayisi ephathekayo futhi engasindi engeke ithathe isikhala esiningi kakhulu sekhawunta yasekhishini.

Okuwukuphela kwe-drawback yama-air fryers ukuthi ayifanele imindeni emikhulu (abantu abangaphezu kwabane). Awukwazi ukulungisa amathani okudla ngesikhathi esisodwa. Okusho ukuthi, kuzodingeka upheke ngamaqoqo.

Abantu abaningi badida izithosa zomoya nezimbiza esezilungile. Nokho, zihluke ngokuphelele. Uma une-fryer ejulile enhle ekhaya, amathiphu alandelayo azokwenza ukupheka kwakho kube lula nakakhulu. (I-Air Fryer Meal Prep)

5 Amathiphu Okuphumelela Ukuthosa Umoya

• Ungagcwalisi ubhasikidi ngokweqile. Ubhasikidi ominyene wengeza inqubo yokupheka futhi ukhiqize imiphumela engalingani.
• Lapho ulungiselela i-batch, lesi sakamuva sizopheka ngokushesha, njengoba iyunithi isivele ishisa. Kodwa-ke, kufanele uhlale ushisa i-fryer yakho ukuze uthole imiphumela esheshayo.
• Shake amazambane, amaphiko enkukhu, imifino nokunye ukudla okungenani phakathi nesikhathi sokupheka. Lokhu kuzovimbela ukuvutha.
• Lapho upheka inhlanzi, setha isithombo sakho ezingeni lokushisa eliphansi kunalokho okunconywayo ukuze uvimbele ingaphandle ukuthi lingomi.
• Uma ukhetha isikhumba esicwebezelayo, beka uhlangothi lwenyama phezulu, njengoba amafriji eshisa kusukela phezulu. (I-Air Fryer Meal Prep)

I-Air Fryer Meal Prep: Amaresiphi angama-30 anempilo futhi alula akho

Uhlu olungezansi luqala ngenkukhu ethosiwe emoyeni njengoba iwukudla okuthosiwe okuthandwa kakhulu emhlabeni jikelele. Ungakwazi ukulungisa kalula amaphiko enkukhu ku-air fryer yakho noma ezinye zokupheka ezilandelayo eziphelele. (I-Air Fryer Meal Prep)

1. I-Air-Fried Chicken Sandwich

Uma uhalela inkukhu ethosiwe, kungani ungenzi isemishi? Ingenye yezindlela zokupheka ezithandwa kakhulu emhlabeni ezizokwanelisa ukulangazelela kwakho.

Ingxenye engcono kakhulu? Ilungiselelwe kahle futhi kulula ukuyilungiselela. Ungasebenzisa izinkukhu ezisele esiqandisini sakho. Landela iresiphi elandelayo ukuze uthole amathiphu. (I-Air Fryer Meal Prep)

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2. Amathenda enkukhu ye-Air-Fryer kanye nesoso oyikhethile

Ama-Air Fryer angenziwa njengesidlo sakusihlwa saphakathi nesonto noma i-appetizer yosuku lomdlalo. Ungawahlanganisa nama-tortilla chips kanye nesosi ozikhethele yona. Ngincamela okokugqoka kukakotapheya.

Nokho, ungayicwilisa kunoma yini oyithandayo, okuhlanganisa iyogathi, usoso katamatisi, isoso kachili, isoso yendlovu yephuphu, nanoma yini enye. Buka ividiyo engezansi ukuze uthole imiyalelo. (I-Air Fryer Meal Prep)

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3. I-Air-Fryer Chicken Nuggets

Ubani ongawathandi ama-chicken nuggets? Ihambisana nesiqandisi futhi ungakwazi ukushisisa kalula ama-nuggets asele esitofini sakho. Amaphiko enkukhu ethoswe emoyeni anambitheka kangcono. Ungayiphakela ngemifino egazingiwe, amasaladi ahlukene noma isinkwa sikagalikhi njengesidlo sasemini noma isidlo sakusihlwa. (I-Air Fryer Meal Prep)

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4. Air-Fryer Chicken Flautas Noma Taquitos

Ubona okusele njengokuyisicefe uze uthenge i-deep fryer. Nokho, abakude neze nesicefe. Ngokuzayo uma unenkukhu efrijini, pheka ama-taquitos/flautas enkukhu.

Amagobolondo e-Tortilla aphekwe ngokuphelele ku-fryer yomoya. Ziyakwazi futhi ukusebenzisana nesiqandisi, ngakho-ke ungazibeka kalula esitsheni esingangeni moya futhi uzithose emoyeni ngokuzayo ngokulandela iresiphi elandelayo. (I-Air Fryer Meal Prep)

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5. Amathanga Enkukhu Ye-Air-Fryer

Imilenze yenkukhu inokunambitheka okuphezulu. Ingakho beyintandokazi yami. Nge-fryer yomoya, uzothola i-crispy ngaphandle, i-juicy ngaphakathi nemilenze yenkukhu ephekwe kahle. Zihamba kahle ngesoso yesoso noma yimuphi omunye usoso ozikhethele wona. (I-Air Fryer Meal Prep)

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6. Konke Kodwa I-Bagel Chicken Wings

Le recipe ihlanganisa inkukhu enomsoco njenganoma yini i-bagel, kodwa asikho isinkwa kule recipe. Ngiyasithanda lesi sidlo ngoba sicebile ngamaprotheni futhi siwumthombo omkhulu wamafutha anempilo ngenxa yembewu. Ingxenye engcono kakhulu? Kulula ukwenza ngokulandela iresiphi elandelayo. (I-Air Fryer Meal Prep)

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7. I-Chicken Parm Egcwele

Nakuba le recipe ingenawo amafutha kanye nama-carbs amancane, imnandi. Izinkukhu zezinkukhu zifakwe i-mozzarella futhi zifakwe nge-parmesan egayiwe kanye ne-marinara sauce elula. Ngiyasithanda lesi sidlo njengoba sicebile ngamaprotheni. Ingenziwa njengesidlo sasemini noma isidlo sakusihlwa ngemifino egazingiwe, isinkwa noma isaladi eceleni. (I-Air Fryer Meal Prep)

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8. Inkukhu Potstickers

Amabhodwe enkukhu acwebezela kamnandi esitofini somoya. Ngakho-ke kungokwemvelo ukuzifaka kulolu hlu lwemibono emihle yokulungiselela ukudla okuthosiwe. Kulula ukulungiselela kusukela ekuqaleni futhi wenze ama-appetizers amahle. Uma ufuna ukudla okunethezekile okuphelele, ungabheki okungaphezu kwama-chicken potters. (I-Air Fryer Meal Prep)

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9. I-Bang Bang Chicken Wings

Kulula ukulungisa izimpiko ku-fryer yakho njengoba kushesha kunohhavini ojwayelekile. Futhi ayingcolile kune-fryer evamile. Ungakwazi ukumboza amaphiko ngestashi samazambane kanye namaqanda amhlophe ukuze ugcine okuqukethwe kwekhalori kuphansi. Noma yipheke ibe lula ukuze uthole ukunambitheka okwengeziwe bese uyicwilisa kusoso omnandi we-chili we-Bang Bang. (I-Air Fryer Meal Prep)

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10. I-Zucchini Fritters

Ungajabulela amathanga ngezindlela eziningi. Ngiwathose emoyeni. Ziwukudla kwami ​​engiya ngakho uma ngifuna ukudla okulula okusheshayo nokunempilo. Le recipe elula ithatha cishe imizuzu engu-15 ku-fryer ejulile futhi yenza i-appetizer enhle. Fafaza ngoshizi we-cheddar ogayiwe noma i-parmesan futhi ujabulele. (I-Air Fryer Meal Prep)

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11. IBrussels Ihluma Nge-Dijon Aioli

Lesi sidlo sithandwa kakhulu ngesizathu esihle. Amahlumela aseBrussels azobukeka egolide futhi e-crispy ku-fryer yakho ejulile. Kodwa nangu umdubuli. Kulula ukuzenza. Futhi uzofuna ukuwabhangqa ne-Dijon Aioli ukuze uthuthukise ukunambitheka. Kuthatha iminithi ukulungisa futhi kubhangqwe kahle namahlumela aseBrussels. (I-Air Fryer Meal Prep)

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12. Amabhola e-Cauliflower Nge-Pesto Dipping Sauce

Ubuwazi ukuthi ungenza ikholifulawa endaweni ejulile ethosiwe? Nethezeka, akuyona inkimbinkimbi njengoba kubonakala. Amabhola elayisi athoswe ngomoya enziwe ngerayisi likakholifulawa. Ungayibhanqa ne-pesto dipping sauce noma yimuphi omunye usoso ozikhethele wona. Le recipe izothatha imizuzu engu-10 kuphela yesikhathi sakho. (I-Air Fryer Meal Prep)

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13. Izimbambo Zommbila

Uma ufuna ukudla okulula, okuseceleni noma okumnandi, ungabheki ngaphezu kwezimbambo zombila. I-air fryer izokulungiselela yona ngemizuzu eyi-10 nje. Buka ividiyo engezansi ukuze uthole imiyalelo. (I-Air Fryer Meal Prep)

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14. I-Air-Fryer Asparagus

Uma ungumuntu we-vegan noma ongadli imifino, lesi sidlo sesakho. I-asparagus ingenye yemifino epheka kahle endaweni ejulile yokuthosa. Faka isithombo sakho se-asparagusi ngamafutha e-grapeseed, usawoti kanye nopelepele ukuze upheke.

Bese, uyiphonsa ku-fryer yakho. Le recipe ilungele noma yikuphi ukudla, okuhlanganisa i-Keto, i-Paleo, ne-Whole30. Ungayibhanqa nenyama, i-pasta nanoma yini enye oyikhethayo futhi ube nesitsha esiseceleni esinempilo. (I-Air Fryer Meal Prep)

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15. Baked Amazambane

Uma ufuna okuthile okulula ukukwenza, ubhatata obhakiwe uyisinqumo esiphelele kuwe. Angiyena umlandeli omkhulu kabhatata.

Nokho, umndeni wami nabangane bayawathanda, ikakhulukazi athosiwe emoyeni. Iba crispy ngaphandle futhi ithambe kakhulu ngaphakathi ngemizuzu engama-40 nje. (I-Air Fryer Meal Prep)

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16. I-Air Fryer Amazambane Abhakiwe Amnandi

Kungenzeka ngingawathandisisi ubhatata, kodwa ngiyawathanda amazambane ajwayelekile ngazo zonke izindlela. Kuthatha isikhathi esincane ukupheka amazambane ku-fryer yakho ejulile. Futhi zivela zinkulu. Ungaziphakela ngezithako ezihlukene ezifana ne-salsa, ukwatapheya, ubhekeni noma i-chili. Aguquguquka kakhulu futhi amnandi kakhulu. (I-Air Fryer Meal Prep)

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17. I-Mini Pizza

Ubuwazi ukuthi ungakwazi ukwenza i-pizza kusukela ekuqaleni bese uyipheka ku-fryer yakho ejulile? Ungasebenzisa inhlama ethengwe esitolo bese wengeza izithako ozifunayo, wenze inhlama ye-vegan noma yemifino kusukela ekuqaleni, noma ubhake i-pizza efriziwe. Uma ufaka inyama eluhlaza ngaphezulu, qiniseka ukuthi ivuthiwe. (I-Air Fryer Meal Prep)

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18. Inhlanzi Eminyene Nama-Chips Ngesoso Ye-Tartar

Inhlanzi nama-chips kuyinhlanganisela yakudala kokubili e-UK nasemhlabeni jikelele. Kuyisidlo se-pub esinama-french fries nezinhlanzi ezithosiwe. Ungakwazi ukuthosa kalula kokubili ukudla esitokisini sakho somoya. Ungasebenzisa amazambane athengwe esitolo noma uzenzele owakho. Ukudla okunempilo ongakwenza ngokulandela iresiphi elandelayo. (I-Air Fryer Meal Prep)

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19. I-Yummy Garlic Shrimps With Lemon

Uma uthanda ukudla kwasolwandle, izimfanzi ezithosiwe zizokujabulisa. Benza ukudla okumnandi okusikayo. Futhi zimnandi nje njengezinto zangempela, kodwa ngaphandle kwalokho kugcotshwa okunamafutha. Iresiphi idinga umsebenzi othile wokulungiselela. Kodwa-ke, ungasheshisa izinto ngokuthenga izimfanzi eziphekwe ngaphambilini nezihlutshiwe. (I-Air Fryer Meal Prep)

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20. I-Honey Sriracha Salmon

Uma uthanda i-salmon, usenhlanhleni. Ungakwazi ukupheka i-salmon ku-deep fryer ngaphansi kwemizuzu eyi-10. Hlanganisa uju, i-garlic, amanzi, ijusi kalamula, isoso ye-soy, i-sriracha sauce eshisayo, i-ginger, usawoti kanye nopelepele. Marinate i-salmon yakho bese uyifaka kubhasikidi wakho. Nansi inkomba yesinyathelo ngesinyathelo sendlela yokupheka ngendlela efanele. (I-Air Fryer Meal Prep)

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21. I-Honey Mustard Ingulube Yengulube

Uma ungumuntu othanda inyama yengulube, ungakwazi manje ukuwapheka ku-deep fryer. Bahlangana kahle ne-honey mustard sauce. Khonza ingulube ethosiwe emoyeni ngamazambane ama-mini, amahlumela aseBrussels, noma imifino oyintandokazi. Imifino egazingiwe yenza isidlo esiseceleni esihle, ngakho-ke dala ubuciko ekhishini. (I-Air Fryer Meal Prep)

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22. Ama-Meatballs Aqandisiwe

Ngubani owenza ama-meatballs abo kulezi zinsuku? Ungagijima uye emakethe futhi uthenge ama-meatballs afriziwe. Benza i-appetizer emnandi noma ingxenye yesifundo esikhulu. Into engiyithanda kakhulu ngokudla okufriziwe ukuthi kulula ukukwenza, ikakhulukazi ku-deep fryer. Bheka ividiyo elandelayo ukuze uthole imininingwane. (I-Air Fryer Meal Prep)

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23. I-Crispy Beef kanye ne-Broccoli

Ingabe ungumuntu othanda ukudla kwase-Asia? Uma kunjalo, zama inyama yenkomo ne-broccoli namuhla. Inhlanganisela ephelele yokupheka nokulungiselela ukudla ekhaya. Khumbula ukusebenzisa ipani lakho lokuthosa noma unamathisele ubhasikidi nge-aluminium foil ukuze uvimbele izithako ekulahlekelweni yiwo wonke amajusi azo. Ividiyo elandelayo ichaza konke.

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24. I-Mouth-Watering Burgers Eqandisiwe

Ukupheka amabhega aqandisiwe ku-deep fryer kuwukuhamba ngezinyawo epaki. Kuthatha imizuzu embalwa nje futhi ukuhlanza kuwumoya. Ungawapha ama-french fries futhi ujabulele inguqulo enempilo yokudla okusheshayo.

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25. I-Lasagna efriziwe

Isikhathi esiningi ngenza konke okusemandleni ami ukulungisa i-lasagna yasekhaya, kodwa uma ngingekho esimweni sokuchitha isikhathi esiningi ekhishini, ngi-oda i-lasagna eqandisiwe ku-inthanethi bese ngiyipheka esitokisini sami esijulile. Kulula kakhulu ukwenza futhi kuhambisana kahle nezitsha ezihlukene.

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26. I-Fudgy Brownies

Isikhathi se-dessert! I-air fryer inemisebenzi eminingi kangangokuthi ungayisebenzisa ukubhaka amakhekhe. Awudingi ithini lekhekhe elikhethekile lale recipe. Sebenzisa kuphela ithreyi lokubhaka kusethi yezisekeli.

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27. I-Apple Fritters

Uma uyisithandwa esimnandi njengami, kodwa ungafuni ukusangana futhi udle ikhekhe wedwa, le dessert ingeyakho. I-apula pie iyi-dessert enempilo. Ngayinye iqukethe igremu elingu-1 kuphela lamafutha. Buka ividiyo engezansi mayelana nendlela yokulungisa ama-apula fritters esitokisini sakho somoya.

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28. I-Cinnamon Sugar Biscuit Donuts

Le recipe iqukethe izithako ezimbalwa kodwa inambitheka kahle. I-Cinnamon sugar buns ithatha imizuzu eyi-10 ukwenza. Landela izinyathelo ezilandelayo futhi uzojabulela ama-donuts athambile namnandi ngokushesha. Gcina ama-donuts asele esemasha efrijini futhi umangaze obathandayo nge-dessert esheshayo kodwa ongasoze wayikhohlwa.

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29. Izinti Zokugcoba ZaseFrance

Ungadla lezi zinti zesinkwa se-French ekuseni ngaphambi komsebenzi noma esikoleni. Benza isidlo sasekuseni esisheshayo kulabo abasohambeni, kodwa futhi basebenza kahle njengesidlo sasekuseni sesidlo sasekuseni esinempilo. I-air fryer izowenza abe crunchy ngaphandle futhi abe mnandi futhi athambile ngaphakathi.

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30. Amaqanda Abilisiwe

Ekhuluma ngesidlo sasekuseni, ungasebenzisa i-fryer ukupheka amaqanda abilisiwe ekuseni. Kulula kakhulu kunokupheka amaqanda ebhodweni lamanzi abilayo.

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Air Fry Konke

Uluthole kanjani uhlu lwami lwemibono yokulungiselela ukudla okuthosiwe okujulile? Uke wazama noma yimaphi amaresiphi ashiwo ngenhla noma ufuna ukwabelana ngewakho?

Ngingumlandeli omkhulu wezithonjana zomoya. Uma wabelana ngothando lwami lokudla okuthosiwe emoyeni, uzothola lesi sihloko siwusizo futhi sihlukahlukene. Kukhona okuthile kwawo wonke umuntu.

Zizwe ukhululekile ukwabelana ngemibono yakho yasekuseni, i-dessert, isidlo sakusihlwa noma sasemini emazwaneni. Futhi, yabelana ngalesi sihloko nabanye abathanda ama-fryer.

Futhi, ungakhohlwa ukuphina/ibhukumaka futhi uvakashele blog ngolwazi oluthe xaxa oluthokozisayo kodwa lwangempela. (I-Vodka kanye nejusi yamagilebhisi)