This air fryer three-course meal can help you lose weight but is still delicious - see full recipe
January is a month of motivation for many of us looking to lose weight. But eating bland diet foods just because they're labelled as "healthy" can get dull fast, and make you more likely to lose focus.
Air fryers are seen by many as the future of healthy eating, and 50 per cent of Brits now own one. Using less oil that pan-frying, cooking with your air fryer can make your meals healthier, but no less delicious.
Channel 5 has released a series titled The Air Fryer Diet which provides more than 20 delicious air fryer recipes. Quicker to cook and cheaper to run, it's high time to put that air fryer you got for Christmas to use. And these dishes are so good, you won't believe how few calories they contain.
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Cherry Healey, host of The Air Fryer Diet, said: “You can still enjoy these dishes without the guilt, and without the expanding waste line.”
These dishes featured in episode one of the show can make up your first ever fully air fried three course meal. Here are the recipes.
Starting snack: Air fried chickpeas
Healthier than snacking on peanuts or crisps, these crunchy chickpeas are ideal for working up your appetite for dinner. In the UK, the average person eats 165 bags of crisps a year, and it's time to swap out ultra-processed potato crisps with this high-protein alternative.
Simply toss drained chickpeas in some lime zest before coating them in your favourite spices. Nutritionist Jenny Tschieche, Healey's air fryer expert, uses cumin, chilli, salt and paprika. Then drizzle them lightly with olive oil and air fry until crispy.
According to Healey, chickpeas are the new popcorn, and you could even make a sweet version of this dish with honey and cinnamon. This crunchy snack contains just 159 calories per 100g.
Main course: Chicken and mushroom stir fry bowl
While an average chicken rice bowl from a high street takeaway can contain over 800 calories, this homemade alternative contains just 525. And this version can end up on your plate just as fast as a takeaway can be delivered to your door.
Simply mix in a bowl: spring onion, mushrooms, peppers, soy sauce, garlic, siracha and onions. Then add your chopped raw chicken to the mix. Chicken breast has a lower fat content than thighs, which can ensure your stir fry is even healthier.
Tschieche says you can skip adding salt as the soy sauce will add plenty of flavour to your meal. The mixture can then be cooked in the air fryer for 18 minutes on 180C. Add some wholegrain microwave rice to serve.
While a high street chicken rice bowl contains 33 grams of fat, this air fried version contains just 13 grams.
Dessert: Banana and chocolate chip loaf
Chef Dean Edwards suggests an air fried version of a classic banana loaf that's healthier and quicker. And it's even one of your five-a-day.
He starts by mashing two extra ripe bananas. He then mixes 110 grams of brown sugar (healthier than white), with two eggs before adding his mashed bananas and whisking the batter together. Next, 40 grams of melted butter is added to the mix, before 120 grams of plain flour, a teaspoon of baking powder and a teaspoon of cocoa powder.
After a good whisk, 20 grams of dark chocolate chips complete the batter. Edwards then pops the mixture into a greased mini loaf tin, and air fries at 160C for 30 minutes. You should now have an entire three course meal consisting of entirely delicious and air fried dishes.
The first two episodes of The Air Fryer Diet are currently available to watch on My5.
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