COCONUT PANKO PRAWNS & PEANUT SAUCE
This is such a quality work-from-home lunch. The prawns are lovely with a salad or in a wrap. Peanut sauce with coconut prawns is a match made in heaven.
SERVES 4
324 calories per serving
- 120g (4¼oz) panko breadcrumbs
- 2tbsp desiccated coconut
- Salt and freshly ground black pepper
- 50g (1¾oz) plain flour
- 2 eggs, beaten
- 400g (14oz) raw prawns, peeled
- Low-calorie cooking spray
FOR THE PEANUT SAUCE
- 3tbsp smooth peanut butter
- 150ml (¼pt) water
- Juice of 1 lime
- 1tbsp soy sauce
- 1tsp garlic powder
- 1tsp ground ginger
TO SERVE
- Salad of your choice
- Fresh mint and coriander leaves
In a bowl, combine the breadcrumbs and coconut, and season. Put the flour into a second bowl and the beaten egg in a third.
Coat the prawns in the flour, then dip into the egg, shaking off any excess, then roll in the breadcrumb mix to coat. Spray well with low-calorie cooking spray and air-fry at 200°C for 10 minutes.
While the prawns are cooking, combine the sauce ingredients in a bowl. Add more water if it looks too thick.
Serve the prawns with the peanut sauce and a salad, garnished with mint and coriander.
PEPPERED PORK CHOPS
This is such a great midweek meal, just like mum used to make, and it’s so much faster in the air fryer than in the oven.
SERVES 4
503 calories per serving
- 4 pork chops
- 1-2tbsp oil or a few squirts of a low-calorie cooking spray
- 1tsp American burger seasoning (available from supermarkets)
- 1tbsp paprika
- 1tsp onion powder
- 1tsp dried parsley
- 1tsp garlic powder
- 1tsp crushed peppercorns
- Salt
Pat the pork chops dry with some kitchen paper, then coat them in the oil and all of the seasonings.
Cook the chops in an air fryer preheated to 200°C, for 11-12 minutes. If the chops you’re using are extra large, however, cook for 14 minutes.
FORGOT-TO-PREP SUNDAY ROAST
Provided your air fryer is clean, use the juices at the bottom of the tray after you’ve finished roasting to make gravy.
Thanks to the magic of the air fryer, this gorgeous beef can be ready in just over an hour – making midweek roasts possible. It’s also great if you’ve been out on a Saturday night and have no time to prep on Sunday morning. It’s great with mash, cauliflower cheese, carrots and greens.
SERVES 6
323 calories per serving
- 1kg (2lb 4oz) silverside beef joint
- 1tbsp oil
- Salt and freshly ground black pepper
Massage the beef joint with the oil and season well with salt and pepper. Preheat your air fryer to 200°C.
Air-fry the beef for 5 minutes, to really help the outside crisp up, then lower the temperature to 180°C or the roast setting and air-fry for 40 minutes.
Lower the temperature to 140°C for another 20 minutes then remove, if you want your roast beef slightly pink on the inside. Check your joint is cooked to your liking – you can keep the roast in for longer if you like it more well done.
LAZY AIR FRYER DONUTS
This is more of a cheat’s way of making donuts. Traditionally, they’re made with yeast and deep-fried, but this is an easier, simplified version that uses far less oil.
You can get creative with the toppings and use a few different options, like the glaze or sugar mix given below, but also a little melted chocolate if you’re feeling more indulgent.
This usually makes 8 donuts, but be warned you may eat more than one!
MAKES 8 DONUTS
185 calories each
- 200g (7oz) self-raising flour, plus extra for dusting
- 1 egg
- 200g (7oz) Greek yoghurt
- 1tsp vanilla extract
- 1tsp granulated sweetener (optional)
- Low-calorie cooking spray
- for the Coating (optional)
- 80g (3oz) icing sugar
- 3tbsp skimmed milk
- 1tsp ground cinnamon
- 2tbsp sugar
- 3tbsp melted half-fat butter
In a bowl, combine the flour, egg, yoghurt, vanilla and sweetener, if using, and form into a dough.
Bored Of Lunch: The Healthy Air Fryer Book by Nathan Anthony is published by Ebury Press on Thursday, priced £18.99
On a floured surface, divide the dough into 4, then roll each piece into a long, thin sausage.
Cut in half along the length of each so you have 8 long pieces in total. Form each piece into a ring.
Spray your air fryer tray with a low-calorie spray or line the tray with baking paper.
Preheat the air fryer to 200°C, so the donuts instantly hit the heat. Spray the donuts well with low-calorie spray and air-fry for 7 minutes, flipping them halfway through cooking.
If you want to top the donuts, either combine the icing sugar and milk to create a glaze and pour it over the donuts, or combine the cinnamon and the 2tbsp of sugar in a bowl, dip the top of each donut into the melted butter, then into the sugar mix to coat.
Bored Of Lunch: The Healthy Air Fryer Book by Nathan Anthony is published by Ebury Press on Thursday, priced £18.99. To order a copy for £15.19, go to mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £20. Promotional price valid until 26 March.
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