Just about everyone loves appetizers, but many are accompanied by a side of guilt. The reason? Apps like egg rolls and fries are traditionally cooked in a deep fat fryer, which makes them 'not' the healthiest option.
For that reason, the air fryer has become increasingly popular. Food comes out hot and crisp, but not loaded with fat. On this week's KARE in the Kitchen, Hyvee dietitian Melissa Jaeger visited Alicia and Sven with a couple of great appetizer recipes that are perfect for the air fryer.
Recipe #1: Buffalo Chicken Egg Rolls
All you need
- 1 lb boneless skinless chicken breasts or use rotisserie chicken
- 2 ounces 1/3 less fat cream cheese, softened
- 1/2 cup Franks hot sauce
- 1/2 cup crumbled blue cheese
- 1/3 cup shredded carrots, chopped
- 1/3 cup chopped scallions
- 16 egg roll wrappers
- olive oil spray
- Blue cheese dip, optional for dipping
All you do
Chicken Directions:
- Place chicken in the slow cooker and add enough water or chicken broth to cover. Cook high 4 hours. Remove and shred with two forks, discard the liquid.
- To make in the Instant Pot, add at least 1 cup broth or water, enough to cover the chicken. Cook on high pressure 15 minutes, natural release. Discard liquid and shred with two forks. In a time crunch? Use rotisserie chicken and easily shred with your fingers!
Egg Roll Assembly
- Combine the cream cheese and hot sauce together until smooth. Add the chicken, blue cheese, carrots and scallions and mix well, makes 3 cups.
- One at a time, place egg roll wrapper on a clean surface, points facing top and bottom like a diamond.
- Spoon 3 tablespoons of the buffalo dip mixture onto the bottom third of the wrapper.
- Dip your finger in a small bowl of water and run it along the edges of the wrapper. Lift the point nearest you and wrap it around the filling.
- Fold the left and right corners in toward the center and continue to roll into a tight cylinder.
- Set aside and repeat with remaining wrappers and filling.
- Spray all sides of the egg rolls with oil using your fingers to evenly coat.
Air Fryer Directions
1. In batches, cook 370F – 375F for 8 to 9 minutes, turning halfway through until golden brown.
2. Serve immediately, with dipping sauce on the side, if desired.
Recipe from https://www.skinnytaste.com/buffalo-chicken-egg-rolls/
Recipe #2: Crispy Avocado Fries
All you need
- ½ cup whole wheat bread crumbs
- 3 tbsp panko
- 1 tbsp garlic powder, divided
- 2 tbsp paprika, divided
- 1 tbsp black pepper, divided
- 2 tsp salt
- ½ cup white corn meal
- 1 large egg
- 2 avocados, sliced
- Ranch dressing, for serving
All you do
1. In a shallow bowl, whisk whole wheat breadcrumbs, panko, ½ tbsp garlic powder,
1 tbsp paprika, ½ tbsp black pepper, 1 tsp salt. Place corn meal in another shallow
bowl and combine with ½ tbsp garlic powder, 1 tbsp paprika, ½ tbsp black
pepper, 1 tsp salt. In a third shallow bowl whisk egg.
2. Dip avocado slices into corn meal mixture, shake off excess. Then dip in egg and then breadcrumb/panko mixture until fully coated.
3. Place in air fryer and cook at 400F for 8 - 10 minutes.
4. Serve immediately, with ranch, if desired.
Want to make it spicier? Add in some cayenne pepper or serve with a jalapeno ranch dipping sauce!
