Lunch Egg Rolls
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4
Ingredients:
½ cup mushrooms, chopped
½ cup carrots, grated
½ cup zucchini, grated
2 green onions, chopped
2 tablespoons soy sauce
8 egg roll wrappers
1 eggs, whisked
1 tablespoon cornstarch
Directions:
In a bowl, mix carrots with mushrooms, zucchini, green onions and soy sauce and stir well.
Arrange egg roll wrappers on a working surface, divide veggie mix on each and roll well.
In a bowl, mix cornstarch with egg, whisk well and brush eggs rolls with this mix.
Seal edges, place all rolls in your preheated air fryer and cook them at 370 degrees F for 15 minutes.
Arrange them on a platter and serve them for lunch.
Enjoy!
Nutrition: calories 172, fat 6, fiber 6, carbs 8, protein 7
Veggie Toast
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4
Ingredients:
1 red bell pepper, cut into thin strips
1 cup cremimi mushrooms, sliced
1 yellow squash, chopped
2 green onions, sliced
1 tablespoon olive oil
4 bread slices
2 tablespoons butter, soft
½ cup goat cheese, crumbled
Directions:
In a bowl, mix red bell pepper with mushrooms, squash, green onions and oil, toss, transfer to your air fryer, cook them at 350 degrees F for 10 minutes, shaking the fryer once and transfer them to a bowl.
Spread butter on bread slices, place them in air fryer and cook them at 350 degrees F for 5 minutes.
Divide veggie mix on each bread slice, top with crumbled cheese and serve for lunch.
Nutrition: calories 152, fat 3, fiber 4, carbs 7, protein 2
Stuffed Mushrooms
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4
Ingredients:
4 big Portobello mushroom caps
1 tablespoon olive oil
¼ cup ricotta cheese
5 tablespoons parmesan, grated
1 cup spinach, torn
1/3 cup bread crumbs
¼ teaspoon rosemary, chopped
Directions:
Rub mushrooms caps with the oil, place them in your air fryer’s basket and cook them at 350 degrees F for 2 minutes.
Meanwhile, in a bowl, mix half of the parmesan with ricotta, spinach, rosemary and bread crumbs and stir well.
Stuff mushrooms with this mix, sprinkle the rest of the parmesan on top, place them in your air fryer’s basket again and cook at 350 degrees F for 10 minutes.
Divide them on plates and serve with a side salad for lunch.
Nutrition: calories 152, fat 4, fiber 7, carbs 9, protein 5
Quick Lunch Pizzas
Preparation time: 10 minutes Cooking time: 7 minutes Servings: 4
Ingredients:
4 pitas
1 tablespoon olive oil
¾ cup pizza sauce
4 ounces jarred mushrooms, sliced
½ teaspoon basil, dried
2 green onions, chopped
2 cup mozzarella, grated
1 cup grape tomatoes, sliced
Directions:
Spread pizza sauce on each pita bread, sprinkle green onions and basil, divide mushrooms and top with cheese.
Arrange pita pizzas in your air fryer and cook them at 400 degrees F for 7 minutes.
Top each pizza with tomato slices, divide among plates and serve.
Nutrition: calories 200, fat 4, fiber 6, carbs 7, protein 3
Lunch Gnocchi
Preparation time: 10 minutes Cooking time: 17 minutes Servings: 4
Ingredients:
1 yellow onion, chopped
1 tablespoon olive oil
3 garlic cloves, minced
16 ounces gnocchi
¼ cup parmesan, grated
8 ounces spinach pesto
Directions:
Grease your air fryer’s pan with olive oil, add gnocchi, onion and garlic, toss, put pan in your air fryer and cook at 400 degrees F for 10 minutes.
Add pesto, toss and cook for 7 minutes more at 350 degrees F.
Divide among plates and serve for lunch.
Nutrition: calories 200, fat 4, fiber 4, carbs 12, protein 4
Tuna and Zucchini Tortillas
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
4 corn tortillas
4 tablespoons butter, soft
6 ounces canned tuna, drained
1 cup zucchini, shredded
1/3 cup mayonnaise
2 tablespoons mustard
1 cup cheddar cheese, grated
Directions:
Spread butter on tortillas, place them in your air fryer’s basket and cook them at 400 degrees F for 3 minutes.
Meanwhile, in a bowl, mix tuna with zucchini, mayo and mustard and stir.
Divide this mix on each tortilla, top with cheese, roll tortillas, place them in your air fryer’s basket again and cook them at 400 degrees F for 4 minutes more.
Serve for lunch.
Nutrition: calories 162, fat 4, fiber 8, carbs 9, protein 4
Squash Fritters
Preparation time: 10 minutes Cooking time: 7 minutes Servings: 4
Ingredients:
3 ounces cream cheese
1 egg, whisked
½ teaspoon oregano, dried
A pinch of salt and black pepper
1 yellow summer squash, grated
1/3 cup carrot, grated
2/3 cup bread crumbs
2 tablespoons olive oil
Directions:
In a bowl, mix cream cheese with salt, pepper, oregano, egg, breadcrumbs, carrot and squash and stir well.
Shape medium patties out of this mix and brush them with the oil.
Place squash patties in your air fryer and cook them at 400 degrees F for 7 minutes.
Serve them for lunch.
Nutrition: calories 200, fat 4, fiber 7, carbs 8, protein 6
Lunch Shrimp Croquettes
Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4
Ingredients:
2/3 pound shrimp, cooked, peeled, deveined and chopped
1 and ½ cups bread crumbs
1 egg, whisked
2 tablespoons lemon juice
3 green onions, chopped
½ teaspoon basil, dried
Salt and black pepper to the taste
2 tablespoons olive oil
Directions:
In a bowl, mix half of the bread crumbs with egg and lemon juice and stir well.
Add green onions, basil, salt, pepper and shrimp and stir really well.
In a separate bowl, mix the rest of the bread crumbs with the oil and toss well.
Shape round balls out of shrimp mix, dredge them in bread crumbs, place them in preheated air fryer and cook the for 8 minutes at 400 degrees F.
Serve them with a dip for lunch.
Nutrition: calories 142, fat 4, fiber 6, carbs 9, protein 4
Lunch Special Pancake
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 2
Ingredients:
1 tablespoon butter
3 eggs, whisked
½ cup flour
½ cup milk
1 cup salsa
1 cup small shrimp, peeled and deveined
Directions:
Preheat your air fryer at 400 degrees F, add fryer’s pan, add 1 tablespoon butter and melt it.
In a bowl, mix eggs with flour and milk, whisk well and pour into air fryer’s pan, spread, cook at 350 degrees for 12 minutes and transfer to a plate.
In a bowl, mix shrimp with salsa, stir and serve your pancake with this on the side.
Nutrition: calories 200, fat 6, fiber 8, carbs 12, protein 4
Scallops and Dill
Preparation time: 10 minutes Cooking time: 5 minutes Servings: 4
Ingredients:
1 pound sea scallops, debearded
1 tablespoon lemon juice
1 teaspoon dill, chopped
2 teaspoons olive oil
Salt and black pepper to the taste
Directions:
In your air fryer, mix scallops with dill, oil, salt, pepper and lemon juice, cover and cook at 360 degrees F for 5 minutes.
Discard unopened ones, divide scallops and dill sauce on plates and serve for lunch.
Nutrition: calories 152, fat 4, fiber 7, carbs 19, protein 4
Chicken Sandwiches
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
2 chicken breasts, skinless, boneless and cubed
1 red onion, chopped
1 red bell pepper, sliced
½ cup Italian seasoning
½ teaspoon thyme, dried
2 cups butter lettuce, torn
4 pita pockets
1 cup cherry tomatoes, halved
1 tablespoon olive oil
Directions:
In your air fryer, mix chicken with onion, bell pepper, Italian seasoning and oil, toss and cook at 380 degrees F for 10 minutes.
Transfer chicken mix to a bowl, add thyme, butter lettuce and cherry tomatoes, toss well, stuff pita pockets with this mix and serve for lunch.
Nutrition: calories 126, fat 4, fiber 8, carbs 14, protein 4
Fresh Chicken Mix
Preparation time: 10 minutes Cooking time: 22 minutes Servings: 4
Ingredients:
2 chicken breasts, skinless, boneless and cubed
8 button mushrooms, sliced
1 red bell pepper, chopped
1 tablespoon olive oil
½ teaspoon thyme, dried
10 ounces alfredo sauce
6 bread slices
2 tablespoons butter, soft
Directions:
In your air fryer, mix chicken with mushrooms, bell pepper and oil, toss to coat well and cook at 350 degrees F for 15 minutes.
Transfer chicken mix to a bowl, add thyme and alfredo sauce, toss, return to air fryer and cook at 350 degrees F for 4 minutes more.
Spread butter on bread slices, add it to the fryer, butter side up and cook for 4 minutes more.
Arrange toasted bread slices on a platter, top each with chicken mix and serve for lunch.
Nutrition: calories 172, fat 4, fiber 9, carbs 12, protein 4
Hot Bacon Sandwiches
Preparation time: 10 minutes Cooking time: 7 minutes Servings: 4
Ingredients:
1/3 cup bbq sauce
2 tablespoons honey
8 bacon slices, cooked and cut into thirds
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 pita pockets, halved
1 and ¼ cup butter lettuce leaves, torn
2 tomatoes, sliced
Directions:
In a bowl, mix bbq sauce with honey and whisk well.
Brush bacon and all bell peppers with some of this mix, place them in your air fryer and cook at 350 degrees F for 4 minutes.
Shake fryer and cook them for 2 minutes more.
Stuff pita pockets with bacon mix, also stuff with tomatoes and lettuce, spread the rest of the bbq sauce and serve for lunch.
Nutrition: calories 186, fat 6, fiber 9, carbs 14, protein 4
Buttermilk Chicken
Preparation time: 10 minutes Cooking time: 18 minutes Servings: 4
Ingredients:
1 and ½ pounds chicken thighs
2 cups buttermilk
Salt and black pepper to the taste
A pinch of cayenne pepper
2 cups white flour
1 tablespoon baking powder
1 tablespoon sweet paprika
1 tablespoon garlic powder
Directions:
In a bowl, mix chicken thighs with buttermilk, salt, pepper and cayenne, toss and leave aside for 6 hours.
In a separate bowl, mix flour with paprika, baking powder and garlic powder and stir,
Drain chicken thighs, dredge them in flour mix, arrange them in your air fryer and cook at 360 degrees F for 8 minutes.
Flip chicken pieces, cook them for 10 minutes more, arrange on a platter and serve for lunch.
Nutrition: calories 200, fat 3, fiber 9, carbs 14, protein 4
Chicken Pie
Preparation time: 10 minutes Cooking time: 16 minutes Servings: 4
Ingredients:
2 chicken thighs, boneless, skinless and cubed
1 carrot, chopped
1 yellow onion, chopped
2 potatoes, chopped
2 mushrooms, chopped
1 teaspoon soy sauce
Salt and black pepper to the taste
1 teaspoon Italian seasoning
½ teaspoon garlic powder
1 teaspoon Worcestershire sauce
1 tablespoon flour
1 tablespoon milk
2 puff pastry sheets
1 tablespoon butter, melted
Directions:
Heat up a pan over medium high heat, add potatoes, carrots and onion, stir and cook for 2 minutes.
Add chicken and mushrooms, salt, soy sauce, pepper, Italian seasoning, garlic powder, Worcestershire sauce, flour and milk, stir really well and take off heat.
Place 1 puff pastry sheet on the bottom of your air fryer’s pan and trim edge excess.
Add chicken mix, top with the other puff pastry sheet, trim excess as well and brush pie with butter.
Place in your air fryer and cook at 360 degrees F for 6 minutes.
Leave pie to cool down, slice and serve for breakfast.
Nutrition: calories 300, fat 5, fiber 7, carbs 14, protein 7
Macaroni and Cheese
Preparation time: 10 minutes Cooking time: 30 minutes Servings: 3
Ingredients:
1 and ½ cups favorite macaroni
Cooking spray
½ cup heavy cream
1 cup chicken stock
¾ cup cheddar cheese, shredded
½ cup mozzarella cheese, shredded
¼ cup parmesan, shredded
Salt and black pepper to the taste
Directions:
Spray a pan with cooking spray, add macaroni, heavy cream, stock, cheddar cheese, mozzarella and parmesan but also salt and pepper, toss well, place pan in your air fryer’s basket and cook for 30 minutes.
Divide among plates and serve for lunch.
Nutrition: calories 341, fat 7, fiber 8, carbs 18, protein 4
Lunch Fajitas
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
1 teaspoon garlic powder
¼ teaspoon cumin, ground
½ teaspoon chili powder
Salt and black pepper to the taste
¼ teaspoon coriander, ground
1 pound chicken breasts, cut into strips
1 red bell pepper, sliced
1 green bell pepper, sliced
1 yellow onion, chopped
1 tablespoon lime juice
Cooking spray
4 tortillas, warmed up
Salsa for serving
Sour cream for serving
1 cup lettuce leaves, torn for serving
Directions:
In a bowl, mix chicken with garlic powder, cumin, chili, salt, pepper, coriander, lime juice, red bell pepper, green bell pepper and onion, toss, leave aside for 10 minutes, transfer to your air fryer and drizzle some
cooking spray all over.
Toss and cook at 400 degrees F for 10 minutes.
Arrange tortillas on a working surface, divide chicken mix, also add salsa, sour cream and lettuce, wrap and serve for lunch.
Nutrition: calories 317, fat 6, fiber 8, carbs 14, protein 4
Lunch Chicken Salad
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4
Ingredients:
2 ears of corn, hulled
1 pound chicken tenders, boneless
Olive oil as needed
Salt and black pepper to the taste
1 teaspoon sweet paprika
1 tablespoon brown sugar
½ teaspoon garlic powder
½ iceberg lettuce head, cut into medium strips
½ romaine lettuce head, cut into medium strips
1 cup canned black beans, drained
1 cup cheddar cheese, shredded
3 tablespoons cilantro, chopped
4 green onions, chopped
12 cherry tomatoes, sliced
¼ cup ranch dressing
3 tablespoons BBQ sauce
Directions:
Put corn in your air fryer, drizzle some oil, toss, cook at 400 degrees F for 10 minutes, transfer to a plate and leave aside for now.
Put chicken in your air fryer’s basket, add salt, pepper, brown sugar, paprika and garlic powder, toss, drizzle some more oil, cook at 400 degrees F for 10 minutes, flipping them halfway, transfer tenders to a cutting board and chop them.
Cur kernels off the cob, transfer corn to a bowl, add chicken, iceberg lettuce, romaine lettuce, black beans, cheese, cilantro, tomatoes, onions, bbq sauce and ranch dressing, toss well and serve for lunch.
Nutrition: calories 372, fat 6, fiber 9, carbs 17, protein 6
Fish And Chips
Preparation time: 10 minutes Cooking time: 12 minutes Servings: 2
Ingredients:
2 medium cod fillets, skinless and boneless
Salt and black pepper to the taste
¼ cup buttermilk
3 cups kettle chips, cooked
Directions:
In a bowl, mix fish with salt, pepper and buttermilk, toss and leave aside for 5 minutes.
Put chips in your food processor, crush them and spread them on a plate.
Add fish and press well on all sides.
Transfer fish to your air fryer’s basket and cook at 400 degrees F for 12 minutes.
Serve hot for lunch.
Nutrition: calories 271, fat 7, fiber 9, carbs 14, protein 4
Hash Brown Toasts
Preparation time: 10 minutes Cooking time: 7 minutes Servings: 4
Ingredients:
4 hash brown patties, frozen
1 tablespoon olive oil
¼ cup cherry tomatoes, chopped
3 tablespoons mozzarella, shredded
2 tablespoons parmesan, grated
1 tablespoon balsamic vinegar
1 tablespoon basil, chopped
Directions:
Put hash brown patties in your air fryer, drizzle the oil over them and cook them at 400 degrees F for 7 minutes.
In a bowl, mix tomatoes with mozzarella, parmesan, vinegar and basil and stir well.
Divide hash brown patties on plates, top each with tomatoes mix and serve for lunch.
Nutrition: calories 199, fat 3, fiber 8, carbs 12, protein 4
Delicious Beef Cube
Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4
Ingredients:
1 pound sirloin, cubed
16 ounces jarred pasta sauce
1 and ½ cups bread crumbs
2 tablespoons olive oil
½ teaspoon marjoram, dried
White rice, already cooked for serving
Directions:
In a bowl, mix beef cubes with pasta sauce and toss well.
In another bowl, mix bread crumbs with marjoram and oil and stir well.
Dip beef cubes in this mix, place them in your air fryer and cook at 360 degrees F for 12 minutes.
Divide among plates and serve with white rice on the side.
Nutrition: calories 271, fat 6, fiber 9, carbs 18, protein 12
Pasta Salad
Preparation time: 10 minutes Cooking time: 12 minutes Servings: 6
Ingredients:
1 zucchini, sliced in half and roughly chopped
1 orange bell pepper, roughly chopped
1 green bell pepper, roughly chopped
1 red onion, roughly chopped
4 ounces brown mushrooms, halved
Salt and black pepper to the taste
1 teaspoon Italian seasoning
1 pound penne rigate, already cooked
1 cup cherry tomatoes, halved
½ cup kalamata olive, pitted and halved
¼ cup olive oil
3 tablespoons balsamic vinegar
2 tablespoons basil, chopped
Directions:
In a bowl, mix zucchini with mushrooms, orange bell pepper, green bell pepper, red onion, salt, pepper, Italian seasoning and oil, toss well, transfer to preheated air fryer at 380 degrees F and cook them for 12 minutes.
In a large salad bowl, mix pasta with cooked veggies, cherry tomatoes, olives, vinegar and basil, toss and serve for lunch.
Nutrition: calories 200, fat 5, fiber 8, carbs 10, protein 6
Philadelphia Chicken Lunch
Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4
Ingredients:
1 teaspoon olive oil
1 yellow onion, sliced
2 chicken breasts, skinless, boneless and sliced
Salt and black pepper to the taste
1 tablespoon Worcestershire sauce
14 ounces pizza dough
1 and ½ cups cheddar cheese, grated
½ cup jarred cheese sauce
Directions:
Preheat your air fryer at 400 degrees F, add half of the oil and onions and fry them for 8 minutes, stirring once.
Add chicken pieces, Worcestershire sauce, salt and pepper, toss, air fry for 8 minutes more, stirring once and transfer everything to a bowl.
Roll pizza dough on a working surface and shape a rectangle.
Spread half of the cheese all over, add chicken and onion mix and top with cheese sauce.
Roll your dough and shape into a U.
Place your roll in your air fryer’s basket, brush with the rest of the oil and cook at 370 degrees for 12 minutes, flipping the roll halfway.
Slice your roll when it’s warm and serve for lunch.
Nutrition: calories 300, fat 8, fiber 17, carbs 20, protein 6
Tasty Cheeseburgers
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 2
Ingredients:
12 ounces lean beef, ground
4 teaspoons ketchup
3 tablespoons yellow onion, chopped
2 teaspoons mustard
Salt and black pepper to the taste
4 cheddar cheese slices
2 burger buns, halved
Directions:
In a bowl, mix beef with onion, ketchup, mustard, salt and pepper, stir well and shape 4 patties out of this mix.
Divide cheese on 2 patties and top with the other 2 patties.
Place them in preheated air fryer at 370 degrees F and fry them for 20 minutes.
Divide cheeseburger on 2 bun halves, top with the other 2 and serve for lunch.
Nutrition: calories 261, fat 6, fiber 10, carbs 20, protein 6
Turkish Koftas
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2
Ingredients:
1 leek, chopped
2 tablespoons feta cheese, crumbled
½ pound lean beef, minced
1 tablespoon cumin, ground
1 tablespoon mint, chopped
1 tablespoon parsley, chopped
1 teaspoon garlic, minced
Salt and black pepper to the taste
Directions:
In a bowl, mix beef with leek, cheese, cumin, mint, parsley, garlic, salt and pepper, stir well, shape your koftas and place them on sticks.
Add koftas to your preheated air fryer at 360 degrees F and cook them for 15 minutes.
Serve them with a side salad for lunch.
Nutrition: calories 281, fat 7, fiber 8, carbs 17, protein 6
Chicken Kabobs
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 2
Ingredients:
3 orange bell peppers, cut into squares
¼ cup honey
1/3 cup soy sauce
Salt and black pepper to the taste
Cooking spray
6 mushrooms, halved
2 chicken breasts, skinless, boneless and roughly cubed
Directions:
In a bowl, mix chicken with salt, pepper, honey, say sauce and some cooking spray and toss well.
Thread chicken, bell peppers and mushrooms on skewers, place them in your air fryer and cook at 338 degrees F for 20 minutes.
Divide among plates and serve for lunch.
Nutrition: calories 261, fat 7, fiber 9, carbs 12, protein 6
Chinese Pork Lunch Mix
Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4
Ingredients:
2 eggs
2 pounds pork, cut into medium cubes
1 cup cornstarch
1 teaspoon sesame oil
Salt and black pepper to the taste
A pinch of Chinese five spice
3 tablespoons canola oil
Sweet tomato sauce for serving
Directions:
In a bowl, mix five spice with salt, pepper and cornstarch and stir.
In another bowl, mix eggs with sesame oil and whisk well.
Dredge pork cubes in cornstarch mix, then dip in eggs mix and place them in your air fryer which you’ve greased with the canola oil.
Cook at 340 degrees F for 12 minutes, shaking the fryer once.
Serve pork for lunch with the sweet tomato sauce on the side.
Nutrition: calories 320, fat 8, fiber 12, carbs 20, protein 5
Beef Lunch Meatballs
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4
Ingredients:
½ pound beef, ground
½ pound Italian sausage, chopped
½ teaspoon garlic powder
½ teaspoon onion powder
Salt and black pepper to the taste
½ cup cheddar cheese, grated
Mashed potatoes for serving
Directions:
In a bowl, mix beef with sausage, garlic powder, onion powder, salt, pepper and cheese, stir well and shape 16 meatballs out of this mix.
Place meatballs in your air fryer and cook them at 370 degrees F for 15 minutes.
Serve your meatballs with some mashed potatoes on the side.
Nutrition: calories 333, fat 23, fiber 1, carbs 8, protein 20
Delicious Chicken Wings
Preparation time: 10 minutes Cooking time: 45 minutes Servings: 4
Ingredients:
3 pounds chicken wings
½ cup butter
1 tablespoon old bay seasoning
¾ cup potato starch
1 teaspoon lemon juice
Lemon wedges for serving
Directions:
In a bowl, mix starch with old bay seasoning and chicken wings and toss well.
Place chicken wings in your air fryer’s basket and cook them at 360 degrees F for 35 minutes shaking the fryer from time to time.
Increase temperature to 400 degrees F, cook chicken wings for 10 minutes more and divide them on plates.
Heat up a pan over medium heat, add butter and melt it.
Add lemon juice, stir well, take off heat and drizzle over chicken wings.
Serve them for lunch with lemon wedges on the side.
Nutrition: calories 271, fat 6, fiber 8, carbs 18, protein 18
Easy Hot Dogs
Preparation time: 10 minutes Cooking time: 7 minutes Servings: 2
Ingredients:
2 hot dog buns
2 hot dogs
1 tablespoon Dijon mustard
2 tablespoons cheddar cheese, grated
Directions:
Put hot dogs in preheated air fryer and cook them at 390 degrees F for 5 minutes.
Divide hot dogs into hot dog buns, spread mustard and cheese, return everything to your air fryer and cook for 2 minutes more at 390 degrees F.
Serve for lunch.
Nutrition: calories 211, fat 3, fiber 8, carbs 12, protein 4
Japanese Chicken Mix
Preparation time: 10 minutes Cooking time: 8 minutes Servings: 2
Ingredients:
2 chicken thighs, skinless and boneless
2 ginger slices, chopped
3 garlic cloves, minced
¼ cup soy sauce
¼ cup mirin
1/8 cup sake
½ teaspoon sesame oil
1/8 cup water
2 tablespoons sugar
1 tablespoon cornstarch mixed with 2 tablespoons water
Sesame seeds for serving
Directions:
In a bowl, mix chicken thighs with ginger, garlic, soy sauce, mirin, sake, oil, water, sugar and cornstarch, toss well, transfer to preheated air fryer and cook at 360 degrees F for 8 minutes.
Divide among plates, sprinkle sesame seeds on top and serve with a side salad for lunch.
Nutrition: calories 300, fat 7, fiber 9, carbs 17, protein 10
Prosciutto Sandwich
Preparation time: 10 minutes Cooking time: 5 minutes Servings: 1
Ingredients:
2 bread slices
2 mozzarella slices
2 tomato slices
2 prosciutto slices
2 basil leaves
1 teaspoon olive oil
A pinch of salt and black pepper
Directions:
Arrange mozzarella and prosciutto on a bread slice.
Season with salt and pepper, place in your air fryer and cook at 400 degrees F for 5 minutes.
Drizzle oil over prosciutto, add tomato and basil, cover with the other bread slice, cut sandwich in half and serve.
Nutrition: calories 172, fat 3, fiber 7, carbs 9, protein 5
Lentils Fritters
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 2
Ingredients:
1 cup yellow lentils, soaked in water for 1 hour and drained
1 hot chili pepper, chopped
1 inch ginger piece, grated
½ teaspoon turmeric powder
1 teaspoon garam masala
1 teaspoon baking powder
Salt and black pepper to the taste
2 teaspoons olive oil
1/3 cup water
½ cup cilantro, chopped
1 and ½ cup spinach, chopped
4 garlic cloves, minced
¾ cup red onion, chopped
Mint chutney for serving
Directions:
In your blender, mix lentils with chili pepper, ginger, turmeric, garam masala, baking powder, salt, pepper, olive oil, water, cilantro, spinach, onion and garlic, blend well and shape medium balls out of this mix.
Place them all in your preheated air fryer at 400 degrees F and cook for 10 minutes.
Serve your veggie fritters with a side salad for lunch.
Nutrition: calories 142, fat 2, fiber 8, carbs 12, protein 4
Lunch Potato Salad
Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4
Ingredients:
2 pound red potatoes, halved
2 tablespoons olive oil
Salt and black pepper to the taste
2 green onions, chopped
1 red bell pepper, chopped
1/3 cup lemon juice
3 tablespoons mustard
Directions:
On your air fryer’s basket, mix potatoes with half of the olive oil, salt and pepper and cook at 350 degrees F for 25 minutes shaking the fryer once.
In a bowl, mix onions with bell pepper and roasted potatoes and toss.
In a small bowl, mix lemon juice with the rest of the oil and mustard and whisk really well.
Add this to potato salad, toss well and serve for lunch.
Nutrition: calories 211, fat 6, fiber 8, carbs 12, protein 4
Corn Casserole
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4
Ingredients:
2 cups corn
3 tablespoons flour
1 egg
¼ cup milk
½ cup light cream
½ cup Swiss cheese, grated
2 tablespoons butter
Salt and black pepper to the taste
Cooking spray
Directions:
In a bowl, mix corn with flour, egg, milk, light cream, cheese, salt, pepper and butter and stir well.
Grease your air fryer’s pan with cooking spray, pour cream mix, spread and cook at 320 degrees F for 15 minutes.
Serve warm for lunch.
Nutrition: calories 281, fat 7, fiber 8, carbs 9, protein 6
Bacon and Garlic Pizzas
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
4 dinner rolls, frozen
4 garlic cloves minced
½ teaspoon oregano dried
½ teaspoon garlic powder
1 cup tomato sauce
8 bacon slices, cooked and chopped
1 and ¼ cups cheddar cheese, grated
Cooking spray
Directions:
Place dinner rolls on a working surface and press them to obtain 4 ovals.
Spray each oval with cooking spray, transfer them to your air fryer and cook them at 370 degrees F for 2 minutes.
Spread tomato sauce on each oval, divide garlic, sprinkle oregano and garlic powder and top with bacon and cheese.
Return pizzas to your heated air fryer and cook them at 370 degrees F for 8 minutes more.
Serve them warm for lunch.
Nutrition: calories 217, fat 5, fiber 8, carbs 12, protein 4
Sweet and Sour Sausage Mix
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
1 pound sausages, sliced
1 red bell pepper, cut into strips
½ cup yellow onion, chopped
3 tablespoons brown sugar
1/3 cup ketchup
2 tablespoons mustard
2 tablespoons apple cider vinegar
½ cup chicken stock
Directions:
In a bowl, mix sugar with ketchup, mustard, stock and vinegar and whisk well.
In your air fryer’s pan, mix sausage slices with bell pepper, onion and sweet and sour mix, toss and cook at 350 degrees F for 10 minutes.
Divide into bowls and serve for lunch.
Nutrition: calories 162, fat 6, fiber 9, carbs 12, protein 6
Meatballs and Tomato Sauce
Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4
Ingredients:
1 pound lean beef, ground
3 green onions, chopped
2 garlic cloves, minced
1 egg yolk
¼ cup bread crumbs
Salt and black pepper to the taste
1 tablespoon olive oil
16 ounces tomato sauce
2 tablespoons mustard
Directions:
In a bowl, mix beef with onion, garlic, egg yolk, bread crumbs, salt and pepper, stir well and shape medium meatballs out of this mix.
Grease meatballs with the oil, place them in your air fryer and cook them at 400 degrees F for 10 minutes.
In a bowl, mix tomato sauce with mustard, whisk, add over meatballs, toss them and cook at 400 degrees F for 5 minutes more.
Divide meatballs and sauce on plates and serve for lunch.
Nutrition: calories 300, fat 8, fiber 9, carbs 16, protein 5
Stuffed Meatballs
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
1/3 cup bread crumbs
3 tablespoons milk
1 tablespoon ketchup
1 egg
½ teaspoon marjoram, dried
Salt and black pepper to the taste
1 pound lean beef, ground
20 cheddar cheese cubes
1 tablespoon olive oil
Directions:
In a bowl, mix bread crumbs with ketchup, milk, marjoram, salt, pepper and egg and whisk well.
Add beef, stir and shape 20 meatballs out of this mix.
Shape each meatball around a cheese cube, drizzle the oil over them and rub.
Place all meatballs in your preheated air fryer and cook at 390 degrees F for 10 minutes.
Serve them for lunch with a side salad.
Nutrition: calories 200, fat 5, fiber 8, carbs 12, protein 5
Steaks and Cabbage
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
½ pound sirloin steak, cut into strips
2 teaspoons cornstarch
1 tablespoon peanut oil
2 cups green cabbage, chopped
1 yellow bell pepper, chopped
2 green onions, chopped
2 garlic cloves, minced
Salt and black pepper to the taste
Directions:
In a bowl, mix cabbage with salt, pepper and peanut oil, toss, transfer to air fryer’s basket, cook at 370 degrees F for 4 minutes and transfer to a bowl.
Add steak strips to your air fryer, also add green onions, bell pepper, garlic, salt and pepper, toss and cook for 5 minutes.
Add over cabbage, toss, divide among plates and serve for lunch.
Nutrition: calories 282, fat 6, fiber 8, carbs 14, protein 6
Succulent Lunch Turkey Breast
Preparation time: 10 minutes Cooking time: 47 minutes Servings: 4
Ingredients:
1 big turkey breast
2 teaspoons olive oil
½ teaspoon smoked paprika
1 teaspoon thyme, dried
½ teaspoon sage, dried
Salt and black pepper to the taste
2 tablespoons mustard
¼ cup maple syrup
1 tablespoon butter, soft
Directions:
Brush turkey breast with the olive oil, season with salt, pepper, thyme, paprika and sage, rub, place in your air fryer’s basket and fry at 350 degrees F for 25 minutes.
Flip turkey, cook for 10 minutes more, flip one more time and cook for another 10 minutes.
Meanwhile, heat up a pan with the butter over medium heat, add mustard and maple syrup, stir well, cook for a couple of minutes and take off heat.
Slice turkey breast, divide among plates and serve with the maple glaze drizzled on top.
Nutrition: calories 280, fat 2, fiber 7, carbs 16, protein 14
Italian Eggplant Sandwich
Preparation time: 10 minutes Cooking time: 16 minutes Servings: 2
Ingredients:
1 eggplant, sliced
2 teaspoons parsley, dried
Salt and black pepper to the taste
½ cup breadcrumbs
½ teaspoon Italian seasoning
½ teaspoon garlic powder
½ teaspoon onion powder
2 tablespoons milk
4 bread slices
Cooking spray
½ cup mayonnaise
¾ cup tomato sauce
2 cups mozzarella cheese, grated
Directions:
Season eggplant slices with salt and pepper, leave aside for 10 minutes and then pat dry them well.
In a bowl, mix parsley with breadcrumbs, Italian seasoning, onion and garlic powder, salt and black pepper and stir.
In another bowl, mix milk with mayo and whisk well.
Brush eggplant slices with mayo mix, dip them in breadcrumbs, place them in your air fryer’s basket, spray with cooking oil and cook them at 400 degrees F for 15 minutes, flipping them after 8 minutes.
Brush each bread slice with olive oil and arrange 2 on a working surface.
Add mozzarella and parmesan on each, add baked eggplant slices, spread tomato sauce and basil and top with the other bread slices,greased side down.
Divide sandwiches on plates, cut them in halves and serve for lunch.
Nutrition: calories 324, fat 16, fiber 4, carbs 39, protein 12
Creamy Chicken Stew
Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4
Ingredients:
1 and ½ cups canned cream of celery soup
6 chicken tenders
Salt and black pepper to the taste
2 potatoes, chopped
1 bay leaf
1 thyme spring, chopped
1 tablespoon milk
1 egg yolk
½ cup heavy cream
Directions:
In a bowl, mix chicken with cream of celery, potatoes, heavy cream, bay leaf, thyme, salt and pepper, toss, pour into your air fryer’s pan and cook at 320 degrees F for 25 minutes.
Leave your stew to cool down a bit, discard bay leaf, divide among plates and serve right away.
Nutrition: calories 300, fat 11, fiber 2, carbs 23, protein 14
Lunch Pork and Potatoes
Preparation time: 10 minutes Cooking time: 25 minutes Servings: 2
Ingredients:
2 pounds pork loin
Salt and black pepper to the taste
2 red potatoes, cut into medium wedges
½ teaspoon garlic powder
½ teaspoon red pepper flakes
1 teaspoon parsley, dried
A drizzle of balsamic vinegar
Directions:
In your air fryer’s pan, mix pork with potatoes, salt, pepper, garlic powder, pepper flakes, parsley and vinegar, toss and cook at 390 degrees F for 25 minutes.
Slice pork, divide it and potatoes on plates and serve for lunch.
Nutrition: calories 400, fat 15, fiber 7, carbs 27, protein 20
Turkey Cakes
Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4
Ingredients:
6 mushrooms, chopped
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and black pepper to the taste
1 and ¼ pounds turkey meat, ground
Cooking spray
Tomato sauce for serving
Directions:
In your blender, mix mushrooms with salt and pepper, pulse well and transfer to a bowl.
Add turkey, onion powder, garlic powder, salt and pepper, stir and shape cakes out of this mix.
Spray them with cooking spray, transfer them to your air fryer and cook at 320 degrees F for 10 minutes.
Serve them with tomato sauce on the side and a tasty side salad.
Nutrition: calories 202, fat 6, fiber 3, carbs 17, protein 10
Cheese Ravioli and Marinara Sauce
Preparation time: 10 minutes Cooking time: 8 minutes Servings: 6
Ingredients:
20 ounces cheese ravioli
10 ounces marinara sauce
1 tablespoon olive oil
1 cup buttermilk
2 cups bread crumbs
¼ cup parmesan, grated
Directions:
Put buttermilk in a bowl and breadcrumbs in another bowl.
Dip ravioli in buttermilk, then in breadcrumbs and place them in your air fryer on a baking sheet.
Drizzle olive oil over them, cook at 400 degrees F for 5 minutes, divide them on plates, sprinkle parmesan on top and serve for lunch
Nutrition: calories 270, fat 12, fiber 6, carbs 30, protein 15
Beef Stew
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4
Ingredients:
2 pounds beef meat, cut into medium chunks
2 carrots, chopped
4 potatoes, chopped
Salt and black pepper to the taste
1 quart veggie stock
½ teaspoon smoked paprika
A handful thyme, chopped
Directions:
In a dish that fits your air fryer, mix beef with carrots, potatoes, stock, salt, pepper, paprika and thyme, stir, place in air fryer’s basket and cook at 375 degrees F for 20 minutes.
Divide into bowls and serve right away for lunch.
Nutrition: calories 260, fat 5, fiber 8, carbs 20, protein 22
Meatballs Sandwich
Preparation time: 10 minutes Cooking time: 22 minutes Servings: 4
Ingredients:
3 baguettes, sliced more than halfway through
14 ounces beef, ground
7 ounces tomato sauce
1 small onion, chopped
1 egg, whisked
1 tablespoon bread crumbs
2 tablespoons cheddar cheese, grated
1 tablespoon oregano, chopped
1 tablespoon olive oil
Salt and black pepper to the taste
1 teaspoon thyme, dried
1 teaspoon basil, dried
Directions:
In a bowl, combine meat with salt, pepper, onion, breadcrumbs, egg, cheese, oregano, thyme and basil, stir, shape medium meatballs and add them to your air fryer after you’ve greased it with the oil.
Cook them at 375 degrees F for 12 minutes, flipping them halfway.
Add tomato sauce, cook meatballs for 10 minutes more and arrange them on sliced baguettes.
Serve them right away.
Nutrition: calories 380, fat 5, fiber 6, carbs 34, protein 20
Bacon Pudding
Preparation time: 10 minutes Cooking time: 30 minutes Servings: 6
Ingredients:
4 bacon strips, cooked and chopped
1 tablespoon butter, soft
2 cups corn
1 yellow onion, chopped
¼ cup celery, chopped
½ cup red bell pepper, chopped
1 teaspoon thyme, chopped
2 teaspoons garlic, minced
Salt and black pepper to the taste
½ cup heavy cream
1 and ½ cups milk
3 eggs, whisked
3 cups bread, cubed
4 tablespoons parmesan, grated
Cooking spray
Directions:
Grease your air fryer’s pan with coking spray.
In a bowl, mix bacon with butter, corn, onion, bell pepper, celery, thyme, garlic, salt, pepper, milk, heavy cream, eggs and bread cubes, toss, pour into greased pan and sprinkle cheese all over
Add this to your preheated air fryer at 320 degrees and cook for 30 minutes.
Divide among plates and serve warm for a quick lunch.
Nutrition: calories 276, fat 10, fiber 2, carbs 20, protein 10
Special Lunch Seafood Stew
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4
Ingredients:
5 ounces white rice
2 ounces peas
1 red bell pepper, chopped
14 ounces white wine
3 ounces water
2 ounces squid pieces
7 ounces mussels
3 ounces sea bass fillet, skinless, boneless and chopped
6 scallops
3.5 ounces clams
4 shrimp
4 crayfish
Salt and black pepper to the taste
1 tablespoon olive oil
Directions:
In your air fryer’s pan, mix sea bass with shrimp, mussels, scallops, crayfish, clams and squid.
Add the oil, salt and pepper and toss to coat.
In a bowl, mix peas salt, pepper, bell pepper and rice and stir.
Add this over seafood, also add whine and water, place pan in your air fryer and cook at 400 degrees F for 20 minutes, stirring halfway.
Divide into bowls and serve for lunch.
Nutrition: calories 300, fat 12, fiber 2, carbs 23, protein 25
Air Fried Thai Salad
Preparation time: 10 minutes Cooking time: 5 minutes Servings: 4
Ingredients:
1 cup carrots, grated
1 cup red cabbage, shredded
A pinch of salt and black pepper
A handful cilantro, chopped
1 small cucumber, chopped
Juice from 1 lime
2 teaspoons red curry paste
12 big shrimp, cooked, peeled and deveined
Directions:
In a pan that fits your, mix cabbage with carrots, cucumber and shrimp, toss, introduce in your air fryer and cook at 360 degrees F for 5 minutes.
Add salt, pepper, cilantro, lime juice and red curry paste, toss again, divide among plates and serve right away.
Nutrition: calories 172, fat 5, fiber 7, carbs 8, protein 5
Sweet Potato Lunch Casserole
Preparation time: 10 minutes Cooking time: 50 minutes Servings: 6
Ingredients:
3 big sweet potatoes, pricked with a fork
1 cup chicken stock
Salt and black pepper to the taste
A pinch of cayenne pepper
¼ teaspoon nutmeg, ground
1/3 cup coconut cream
Directions:
Place sweet potatoes in your air fryer, cook them at 350 degrees F for 40 minutes, cool them down, peel, roughly chop and transfer to a pan that fits your air fryer.
Add stock, salt, pepper, cayenne and coconut cream, toss, introduce in your air fryer and cook at 360 degrees F for 10 minutes more.
Divide casserole into bowls and serve.
Nutrition: calories 245, fat 4, fiber 5, carbs 10, protein 6
Zucchini Casserole
Preparation time: 10 minutes Cooking time: 16 minutes Servings: 8
Ingredients:
1 cup veggie stock
2 tablespoons olive oil
2 sweet potatoes, peeled and cut into medium wedges
8 zucchinis, cut into medium wedges
2 yellow onions, chopped
1 cup coconut milk
Salt and black pepper to the taste
1 tablespoon soy sauce
¼ teaspoon thyme, dried
¼ teaspoon rosemary, dried
4 tablespoons dill, chopped
½ teaspoon basil, chopped
Directions:
Heat up a pan that fits your air fryer with the oil over medium heat, add onion, stir and cook for 2 minutes.
Add zucchinis, thyme, rosemary, basil, potato, salt, pepper, stock, milk, soy sauce and dill, stir, introduce in your air fryer, cook at 360 degrees F for 14 minutes, divide among plates and serve right away.
Nutrition: calories 133, fat 3, fiber 4, carbs 10, protein 5
Coconut and Chicken Casserole
Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4
Ingredients:
4 lime leaves, torn
1 cup veggie stock
1 lemongrass stalk, chopped
1 inch piece, grated
1 pound chicken breast, skinless, boneless and cut into thin strips
8 ounces mushrooms, chopped
4 Thai chilies, chopped
4 tablespoons fish sauce
6 ounces coconut milk
¼ cup lime juice
¼ cup cilantro, chopped
Salt and black pepper to the taste
Directions:
Put stock into a pan that fits your air fryer, bring to a simmer over medium heat, add lemongrass, ginger and lime leaves, stir and cook for 10 minutes.
Strain soup, return to pan, add chicken, mushrooms, milk, chilies, fish sauce, lime juice, cilantro, salt and pepper, stir, introduce in your air fryer and cook at 360 degrees F for 15 minutes.
Divide into bowls and serve.
Nutrition: calories 150, fat 4, fiber 4, carbs 6, protein 7
Turkey Burgers
Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4
Ingredients:
1 pound turkey meat, ground
1 shallot, minced
A drizzle of olive oil
1 small jalapeno pepper, minced
2 teaspoons lime juice
Zest from 1 lime, grated
Salt and black pepper to the taste
1 teaspoon cumin, ground
1 teaspoon sweet paprika
Guacamole for serving
Directions:
In a bowl, mix turkey meat with salt, pepper, cumin, paprika, shallot, jalapeno, lime juice and zest, stir well, shape burgers from this mix, drizzle the oil over them, introduce in preheated air fryer and cook them at 370 degrees F for 8 minutes on each side.
Divide among plates and serve with guacamole on top.
Nutrition: calories 200, fat 12, fiber 0, carbs 0, protein 12
Salmon and Asparagus
Preparation time: 10 minutes Cooking time: 23 minutes Servings: 4
Ingredients:
1 pound asparagus, trimmed
1 tablespoon olive oil
A pinch of sweet paprika
Salt and black pepper to the taste
A pinch of garlic powder
A pinch of cayenne pepper
1 red bell pepper, cut into halves
4 ounces smoked salmon
Directions:
Put asparagus spears and bell pepper on a lined baking sheet that fits your air fryer, add salt, pepper, garlic powder, paprika, olive oil, cayenne pepper, toss to coat, introduce in the fryer, cook at 390 degrees F for 8 minutes, flip and cook for 8 minutes more.
Add salmon, cook for 5 minutes, more, divide everything on plates and serve.
Nutrition: calories 90, fat 1, fiber 1, carbs 1.2, protein 4
Easy Chicken Lunch
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 6
Ingredients:
1 bunch kale, chopped
Salt and black pepper to the taste
¼ cup chicken stock
1 cup chicken, shredded
3 carrots, chopped
1 cup shiitake mushrooms, roughly sliced
Directions:
In a blender, mix stock with kale, pulse a few times and pour into a pan that fits your air fryer.
Add chicken, mushrooms, carrots, salt and pepper to the taste, toss, introduce in your air fryer and cook at 350 degrees F for 18 minutes.
Nutrition: calories 180, fat 7, fiber 2, carbs 10, protein 5
Chicken and Corn Casserole
Preparation time: 10 minutes Cooking time: 30 minutes Servings: 6
Ingredients:
1 cup clean chicken stock
2 teaspoons garlic powder
Salt and black pepper to the taste
6 ounces canned coconut milk
1 and ½ cups green lentils
2 pounds chicken breasts, skinless, boneless and cubed
1/3 cup cilantro, chopped
3 cups corn
3 handfuls spinach
3 green onions, chopped
Directions:
In a pan that fits your air fryer, mix stock with coconut milk, salt, pepper, garlic powder, chicken and lentils.
Add corn, green onions, cilantro and spinach, stir well, introduce in your air fryer and cook at 350 degrees F for 30 minutes.
Nutrition: calories 345, fat 12, fiber 10, carbs 20, protein 44
Chicken and Zucchini Lunch Mix
Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4
Ingredients:
4 zucchinis, cut with a spiralizer
1 pound chicken breasts, skinless, boneless and cubed
2 garlic cloves, minced
1 teaspoon olive oil
Salt and black pepper to the taste
2 cups cherry tomatoes, halved
½ cup almonds, chopped
For the pesto:
2 cups basil
2 cups kale, chopped
1 tablespoon lemon juice
1 garlic clove
¾ cup pine nuts
½ cup olive oil
A pinch of salt
Directions:
In your food processor, mix basil with kale, lemon juice, garlic, pine nuts, oil and a pinch of salt, pulse really well and leave aside.
Heat up a pan that fits your air fryer with the oil over medium heat, add garlic, stir and cook for 1 minute.
Add chicken, salt, pepper, stir, almonds, zucchini noodles, garlic, cherry tomatoes and the pesto you’ve made at the beginning, stir gently, introduce in preheated air fryer and cook at 360 degrees F for 17 minutes.
Divide among plates and serve for lunch.
Nutrition: calories 344, fat 8, fiber 7, carbs 12, protein 16
Chicken, Beans, Corn and Quinoa Casserole
Preparation time: 10 minutes Cooking time: 30 minutes Servings: 8
Ingredients:
1 cup quinoa, already cooked
3 cups chicken breast, cooked and shredded
14 ounces canned black beans
12 ounces corn
½ cup cilantro, chopped
6 kale leaves, chopped
½ cup green onions, chopped
1 cup clean tomato sauce
1 cup clean salsa
2 teaspoons chili powder
2 teaspoons cumin, ground
3 cups mozzarella cheese, shredded
1 tablespoon garlic powder
Cooking spray
2 jalapeno peppers, chopped
Directions:
Spray a baking dish that fits your air fryer with cooking spray, add quinoa, chicken, black beans, corn, cilantro, kale, green onions, tomato sauce, salsa, chili powder, cumin, garlic powder, jalapenos
and mozzarella, toss, introduce in your fryer and cook at 350 degrees F for 17 minutes.
Slice and serve warm for lunch.
Nutrition: calories 365, fat 12, fiber 6, carbs 22, protein 26