Air Fryer Cookbook
We would like to introduce you to our air fryer cookbook.
The information on this page is also available as a downloadable booklet.
This cookbook was developed as part of the energy efficiency work undertaken by our Community Health & Wellbeing Team to highlight the benefits of using an air fryer as a low cost alternative to using a conventional oven or deep fat fryer to make nutritious food at low energy use.
All the recipes have been reviewed by the Northern Health & Social Care Trust Health Improvement Dietitians.
Air fryers are simple to use, need considerably less oil than frying, require little preparation time and are great for foods that can be roasted, baked or fried.
The different sizes available mean they’re suitable for any size household, big or small.
We hope you enjoy our cookbook and have fun making the most out of your air fryer.
Introduction
- Why use an air fryer?
- What can you cook in an air fryer?
- Top tips for using your air fryer
- Using your air fryer safely
- Useful accessories
- Equipment you might need
- Air fryer conversion chart
- Food safety tips
Recipes
- Cooked chicken breast
- Marinated pork fillet
- Mediterranean chicken with couscous
- Sausage traybake
- Breaded fish
- Easy pizza
- Omelette
- Fried rice
Introduction
Why use an air fryer?
Air fryers are a great alternative to conventional ovens and deep fat fryers.
They circulate air around the food to cook it – instead of using a lot of oil to cook food, your food is ‘fried’ using hot air.
Whatever you can bake, roast or fry can be cooked in an air fryer.
Air fryers are healthier than using deep fat fryers as they use little or no oil, the perforated basket allows excess oil to drain from food and the finished item is still crispy.
They require less cleaning and are more versatile.
They cook more quickly so energy use is reduced and unlike conventional ovens require little or no preheating.
What can you cook in an air fryer?
Recipes for roasted, baked or fried foods can generally be adapted to use with an air fryer.
They’re great for:
- Fresh and frozen vegetables
- Frozen foods like breaded chicken
- Proteins – chicken, beef, lamb, tofu
- Potatoes
- Desserts
Top tips for using your air fryer
- Preheat for 2-3 minutes if possible (if you don’t just extend the cooking time by a few minutes).
- Air fryers cook more quickly – if you are using a recipe for a conventional oven you will need to decrease the cook time and possibly the temperature – check out the air fryer conversion chart.
- Air fryers can be loud!
- Cook your food in one layer unless a recipe says that stacking is ok.
- Don’t fill more than halfway as this can cause uneven cooking.
- Shake the basket during cooking.
- Use a little oil unless the food you’re cooking already has fat in or on it.
- Don’t overdo the oil – excess oil ends up under the grate and can smoke.
- If cooking above 190ºC use vegetable or sunflower oil.
- If cooking frozen food like chips check the ingredients on the packaging – if there is oil listed you don’t need to add any oil.
- Use non-stick/silicone tongs, spatulas and spoons to remove food instead of dumping out the basket into a bowl – this avoids excess oil making your food soggy and minimises scratching of your basket.
- The outside of your air fryer may be hot – be careful.
- Cut vegetables the same size so they cook evenly.
- You can use aluminium foil but first check your user manual. If using foil don’t place it under the grate and if using on top of the grate don’t cover all the holes.
Foil is best used to wrap food to keep it moist and retain flavour. - Parchment/greaseproof paper can be used – cut to size and for crispier results pierce holes where the holes in the grate are.
Don’t use wax paper. - If cooking greasy food like bacon add a small amount of water to the bottom of the basket to catch the grease and prevent smoke.
- Clean the drawer and grate every time you use it. Check the user manual for cleaning instructions.
Using your air fryer safely
- Follow the manufacturer’s instructions.
- Never place it on a stove top or hob.
- Use it on a heat resistant surface.
- Use your air fryer away from the wall and from electrical outlets.
- Use an oven mitt to avoid burning your hands or arms.
- Unplug after use.
- Don’t put the hot drawer directly onto your worktop – use a potholder or other heat resistant surface.
Useful accessories
Using accessories makes your air fryer even more versatile. Some common household items you can use include:
- Silicone utensils – basting brush, spatulas, spoons, etc. Silicone is easy to clean, won’t damage your air fryer and withstands high temperatures.
If you don’t have silicone any non-stick utensils will suit. - Silicone liners and baskets – these make your air fryer easier to clean.
- Meat thermometer – to check if meat is cooked.
- Cupcake cases and cake tin liners – use these for making both savoury and sweet foods.
- Measure the dimensions of your basket – width and height – and use cake tins and roasting tins that fit. Any that are oven safe are suitable to use.
Equipment you might need
- Sharp knife
- Peeler
- Cutlery
- Chopping board
- Large bowl
- Sealable food bags
- Hand blender
- Shallow cake tin
- Oven proof dishes
Air fryer conversion chart
A rough guide to converting conventional oven recipes is to reduce the temperature by 20ºC and time by between a quarter and one fifth.
Cooking Time:
|
OVEN TIME |
becomes... |
AIR FRYER |
|
10 minutes |
8 minutes |
|
|
15 minutes |
12 minutes |
|
|
20 minutes |
16 minutes |
|
|
25 minutes |
20 minutes |
|
|
30 minutes |
24 minutes |
|
|
35 minutes |
28 minutes |
|
|
40 minutes |
32 minutes |
|
|
45 minutes |
36 minutes |
|
|
50 minutes |
40 minutes |
|
|
55 minutes |
44 minutes |
|
|
1 hour |
48 minutes |
Temperature:
|
OVEN |
OVEN (FAN) |
|
AIR FRYER |
|---|---|---|---|
|
190ºc |
170ºC |
becomes... |
150ºC |
|
200ºC |
180ºC |
160ºC |
|
|
210ºC |
190ºC |
170ºC |
|
|
220ºC |
200ºC |
180ºC |
|
|
230ºC |
210ºC |
200ºC |
Food Safety Tips
Wash your hands before preparing food and especially after handling raw meat.
Store raw meat and fish at the bottom of the fridge.
Wash fruit and vegetables.
Be careful with knives.
Check use-by dates of ingredients and don’t use if past the date.
Wash equipment and worktops after use using hot soapy water followed by a sanitiser/disinfectant.
Once food is cooled, cover it or put it in a container and store in the fridge or freezer.
Only reheat food once and make sure it is piping hot before it is eaten.
Soups
Roasted spicy sweet potato soup
Equipment
Peeler
Sharp knife
Large bowl
Teaspoon
Tablespoon
Chopping board
Hand blender
Non-stick silicone spoon
Ingredients
2 medium sweet potatoes (you can use frozen)
2 medium carrots
1 onion
2 cloves of garlic/teaspoon of minced garlic
½ red chilli or teaspoon of chilli flakes
Teaspoon of dried thyme (don’t worry if you don’t have any)
Approximately 1 litre of reduced-salt vegetable or chicken stock
1 tablespoon of oil
Method
Peel sweet potatoes and carrots and dice into 2cm chunks.
Slice onion and garlic.
Add potatoes, carrots, onion and garlic to bowl and add chilli, thyme and oil then toss.
Put into air fryer basket and air fry for 30-35 minutes @ 185ºC until vegetables are soft.
Shake basket every 10 minutes.
Gradually add in the boiling stock whilst blending with the hand blender until smooth.
Season to taste and serve.
Serves 4
Preparation time 15 minutes
Cook time 35-40 minutes
Roasted tomato and red pepper soup
Equipment needed
Sharp knife
Chopping board
Large bowl
Tablespoon
Hand blender
Non-stick/wooden spoon
Ingredients
6 salad tomatoes
2 red peppers
1 onion
1 clove garlic or ½ teaspoon of minced garlic
1 tablespoon of oil
500ml of reduced-salt vegetable or chicken stock
Seasoning – why not add a teaspoon of paprika or chilli powder for added flavour
Method
Chop tomatoes in half and deseed.
Cut pepper in half, deseed and cut into 5cm chunks
Slice onion and garlic.
Add vegetables to bowl, season and toss in oil.
Preheat air fryer @ 185ºC for 2-3 minutes.
Place vegetables in air fryer basket and cook for 12-15 minutes, shaking halfway through.
Transfer to a bowl and remove the skin from the tomatoes.
Gradually add in the boiling stock whilst blending with the hand blender until smooth.
Serve
Serves 4
Preparation time 10-15 minutes
Cook time 12-15 minutes
Mains
Cooked chicken breast
Equipment needed
Teaspoon
Bowl
Ingredients
The following ingredients are per chicken breast
Chicken breast
¼ teaspoon garlic granules
¼ teaspoon pepper
½ teaspoon oil
Method
Mix seasoning and oil in bowl and coat chicken breast on both sides
Preheat air fryer @ 170ºC for 2-3 minutes.
Cook for 12-15 minutes (cook time will vary depending on size of chicken breast).
Ensure chicken is fully cooked by ensuring there is no pink before serving.
Preparation time 5 minutes
Cook time 12-15 minutes
Marinated pork fillet
Equipment needed
Tablespoon
Large bowl
Ingredients
Pork fillet
1 tablespoon oil
2 tablespoons reduced-salt light soy sauce
2 cloves of garlic or teaspoon of minced garlic
1 tablespoon brown sugar
1 tablespoon Dijon mustard
Method
Mix oil, soy sauce, chopped/minced garlic, brown sugar and mustard in a bowl. Remove ¼ and set aside.
Put marinade and pork fillet in a food bag and mix to coat fillet well.
Leave to marinade for 1-2 hours in the fridge.
Preheat air fryer to 185ºC for 2-3 minutes.
Remove pork from food bag, place in air fryer and cook for 10-12 minutes.
Baste half of the remaining marinade on top of the pork, flip and baste the other side.
Cook for additional 10-12 minutes until pork is cooked.
Rest for 2-3 minutes before serving.
Serves 3-4
Preparation time 10 minutes plus 1-2 hours marinading
Cook time 20-25 minutes
Mediterranean chicken with couscous
Equipment needed
Sharp knife
Chopping board
Tablespoon
Teaspoon
Large bowl
Kettle
Fork
Ingredients
2-3 chicken breasts
12-15 cherry tomatoes
1 onion
1 tsp oregano
1 tsp paprika
1 tsp of minced garlic or 1 clove of garlic chopped
1 tbsp oil
Pepper
150g couscous
Method
Cut chicken into 2-3cm pieces. Roughly chop the onion.
In a large bowl toss the chicken with the oregano, paprika and garlic.
Add the oil, tomatoes and onion and toss to coat.
Preheat air fryer to 185ºC for 2-3 minutes.
Place the chicken mixture into the basket and cook for 15-20 minutes until chicken is fully cooked, shaking halfway.
6-7 minutes before end of cooking place 150g couscous in a bowl and add 175ml of boiling water (for added flavour use reduced-salt chicken stock).
Stand for 5 minutes then fluff with a fork and add lemon zest, a squeeze of lemon juice and pepper.
Serve chicken and vegetables over couscous.
Serves 2-3
Preparation time 10-15 minutes
Cook time 20 minutes
Sausage traybake
Equipment needed
Sharp knife
Chopping board
Fork
Large bowl
Tablespoon
Ingredients
6 low fat chicken, pork or beef sausages
1 red pepper
1 green pepper
1 red onion
Handful of cherry tomatoes
6-8 baby potatoes
1 teaspoon of oil
You can also add in any other vegetables in your fridge – carrots, courgette, mushrooms, etc.
Method
Preheat the air fryer @ 170ºC for 2-3 minutes.
Pierce the sausages with a fork, place in the air fryer basket and cook for 10-12 minutes, shaking half way.
Meanwhile deseed and chop the peppers and cut into 2cm pieces.
Peel the red onion and cut into 8 wedges.
Cut the potatoes into 4.
Place peppers, onion, tomatoes and potato into bowl with oil and toss to coat.
When sausages have cooked for 10-12 minutes remove from basket and set aside.
Place vegetables into basket and cook for 12-15 minutes, shaking half way.
Chop sausages into 2cm slices and add to vegetables in basket.
Cook for a further 3-4 minutes until sausages and vegetables are cooked.
Serves 3
Preparation time 10-15 minutes
Cook time 25-20 minutes
Breaded fish
Equipment needed
Sharp knife
Chopping board
3 bowls
Fork
Ingredients
2-3 fillets of white fish (cod, tilapia, whiting, haddock) – you can use frozen provided it’s defrosted first
2-3 tbsp plain flour
1 egg
Breadcrumbs from 3 rounds of brown bread (you can use store bought breadcrumbs)
1 tsp of paprika or Cajun seasoning
1 tsp of garlic granules
Pepper
Spray oil or 1 tablespoon of oil
Method
Cut the fish into pieces about 10cm in size.
Pat dry with a paper towel.
Combine the flour, paprika/Cajun, garlic granules and pepper.
Set up the 3 bowls with the flour mixture, beaten egg and breadcrumbs.
Preheat the air fryer to 180ºC for 2-3 minutes.
Dip each piece of fish into the flour mixture and coat, then repeat with the egg and finally the breadcrumbs.
Place fish on a baking tray and spray lightly with oil (if you don’t have spray oil rub oil onto the grate of the air fryer basket).
Cook in the air fryer for 10-12 minutes until cooked. (Thicker fish like cod will take longer).
Serves 3
Preparation time 15 minutes
Cook time 10-12 minutes
Easy pizza
Equipment needed
Sharp knife
Chopping board
Tablespoon
Ingredients
Medium French baguette / 1 wheaten soda farl
Tomato puree
2 slices of ham
1-2 tablespoons of grated reduced-fat cheese
½ teaspoon of oregano or mixed herbs
Other toppings of choice – try sweetcorn, onion, mushroom, pepper
Method
Preheat air fryer @ 180ºC for 2-3 minutes.
Slice baguette or soda in half lengthways.
Spread on the tomato puree and sprinkle on oregano/mixed herbs.
Add toppings of choice and top with grated cheese.
Cook for 5-6 minutes until the cheese is melted and golden and serve.
Serves 2
Preparation time 10 minutes
Cook time 5-6 minutes
Omelette
Equipment needed
Shallow cake tin
Fork
Small bowl
Sharp knife
Chopping board
Ingredients
4 eggs
50ml semi-skimmed milk
1 spring onion
3-4 cherry or plum tomatoes
1 red, green or yellow pepper
1-2 mushrooms
Grated reduced-fat cheddar cheese to sprinkle over top
Optional - slice of cooked ham/turkey
Low-fat spread or oil to grease the cake tin
Black pepper
Method
Preheat the air fryer @ 150ºC for 2-3 minutes.
Finely dice the bell pepper, spring onion, tomatoes, mushroom and cooked meat.
Crack the eggs into the bowl, whisk with the fork and season.
Then add the vegetables and cooked meat to the egg and mix to combine.
Grease the inside of the pan with low-fat spread or oil.
Pour into the cake tin, place tin in the air fryer basket and cook for 8-10 minutes.
After 4 minutes add grated cheese on top.
Remove from cake tin and serve.
Serves 1-2
Preparation time 10-15 minutes
Cook time 8-10 minutes
Fried rice
Equipment needed
Large bowl
Tablespoon
teaspoon
Ingredients
Leftover cooked rice (kept overnight in the fridge) or packet of pre-cooked rice
Frozen/tinned vegetables in unsalted water – sweetcorn, peas, green beans, peppers, broccoli will work
1 tbsp reduced-salt soy sauce
1 tsp oil
Pepper
Want meat – include diced cooked chicken, ham or any other meat/fish you like
Method
Place the cold cooked rice into the bowl (rice should be cooled within 1 hour of cooking and used within 1 day) and add vegetables (and meat if adding).
Add the soy sauce and oil and mix thoroughly.
Preheat the air fryer for 2-3 minutes @ 175ºC
Place the rice mixture into an ovenproof dish which fits inside the air fryer basket.
Cook for 20 minutes regularly shaking to stop the rice going crispy.
Serves 2-3
Preparation time 10 minutes
Cook time 20 minutes
Sides
Baked potatoes
Equipment needed
Fork
Ingredients
3-4 baking potatoes
Teaspoon of oil
Pepper
Method
Preheat air fryer @ 200ºC for 2-3 minutes.
Wash potatoes and dry with paper towel.
Pierce with fork, rub with oil and season.
Cook for 40-50 minutes (will depend on size of potato), flip half way through.
Serves 3-4
Preparation time 5 minutes
Cook time 40-50 minutes
Brussel sprouts with bacon
Equipment needed
Sharp knife
Chopping board
Ingredients
3-4 slices of lean back bacon, rind removed
Approximately 400g of Brussel sprouts (you can use fresh or frozen)
Teaspoon of oil
Pepper
Balsamic vinegar (optional)
1 clove of garlic or ½ teaspoon of minced garlic (optional)
Method
Preheat air fryer @ 180ºC for 2-3 minutes.
Trim away any loose, yellow or damaged leaves from the Brussel sprouts, then cut in half.
Finely chop garlic, if using.
Place bacon slices in grate and cook in air fryer for 5-6 minutes.
Remove bacon and place on paper towel.
Place sprouts, garlic and oil in bowl and toss.
Add to basket and cook @ 180ºC for 10-12, minutes shaking half way through.
Meanwhile chop cooked bacon into small pieces then add to sprouts in basket along with balsamic and pepper.
Shake to mix.
Cook for a further 2-3 minutes and serve
Serves 3-4
Preparation time 10-15 minutes
Cook time 17-20 minutes
Roast carrots
Equipment needed
Peeler
Sharp knife
Chopping board
Large bowl
Ingredients
3 medium carrots
1 teaspoon of oil
Seasoning of choice – thyme, oregano, mixed herbs
Method
Peel and top carrots.
Cut carrots in half lengthways and slice into 5cm lengths.
Toss in oil.
Preheat air fryer for 2-3 minutes @ 180ºC.
Place carrots in air fryer in 1 layer and cook for 15-20 minutes until tender, shaking the basket every few minutes.
Season 2-3 minutes before end of cook and shake to coat.
Serve
Serves 3-4
Preparation time 10 minutes
Cook time 20-25 minutes
Garlic diced potatoes
Equipment needed
Sharp knife
Large bowl
Ingredients
2-3 potatoes (floury potatoes are best)
2 garlic cloves or teaspoon of mince garlic
Tablespoon of oil
Method
Wash potatoes.
Cut potatoes into 2-3cm cubes (no need to peel) and soak in cold water.
Drain and pat dry with paper towel.
Place potatoes in bowl, add garlic and oil and toss.
Preheat air fryer @ 190ºC for 2-3 minutes.
Place in single layer in air fryer basket and cook for 20-25 minutes until crispy, shaking basket several times.
Serves 3-4
Preparation time 10 minutes
Cook time 20-25 minutes