We hit the Jack Pot of Recipes directly from the Mayo Clinic Rochester:
Breakfast designed for you:
Hard Boiled Egg w/ butter
Ezekial Toast
Oranges
Pineapple
Oatmeal with Bing cherries, dark chocolate slivers, and walnuts
Gluten Free Blueberry Muffin
Mushrooms, Hashbrowns, Onions, Bacon, Egg Bake
Lunch:
Cesar Salad w/ Chicken or Shrimp or Plain
Spaghetti with mushrooms and marinara
Spaghetti with Chicken Scampi
Green Beans with Bacon
Kiwi and Strawberries
Brussell Sprouts
Steamed Artichoke's
Sautéed Mushrooms and onions and Zucchini
Angel Food Cake with Blue Berries and Blueberry Sauce of Blueberries
Dinner:
For Christmas one year, I received an air fryer. Potato chips are simple to make in it and are an essential, crispy side for lunch. —Melissa Obernesser, Oriskany, New York
Total Time Prep: 20 min. + soaking Cook: 15 min./batch
Makes 6 servings
Ingredients
2 large potatoes
Olive oil-flavored cooking spray
1/2 teaspoon sea salt
Minced fresh parsley, optional
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Directions
Preheat air fryer to 360°. Using a mandoline or vegetable peeler, cut potatoes into very thin slices. Transfer to a large bowl; add enough ice water to cover. Soak for 15 minutes; drain. Add more ice water and soak another 15 minutes.
Drain potatoes; place on towels and pat dry. Spritz potatoes with cooking spray; sprinkle with salt. In batches, place potato slices in a single layer on greased tray in air-fryer basket. Cook until crisp and golden brown, 15-17 minutes, stirring and turning every 5-7 minutes. If desired, sprinkle with parsley.
AIR-FRYER POTATO CHIP TIPS Why do you soak potatoes in water before frying? Soaking potatoes before frying them draws out the natural starch in potatoes and gives them that great crunch. It also helps prevent them from sticking to each other in the basket.Why are my air-fryer chips soggy? If your air-fryer chips are soggy, throw them back into the fryer to cook a little more. Because air-fryer temperatures vary, so do cook times. That’s why our air-fryer recipes have wide time ranges. You may need to cook your chips a little longer than suggested. Start checking the food at the shortest time and check back a little later if it’s not done.Are air-fried chips healthier than oven chips? Air-fried food isn’t necessarily healthy, but it does cut down on calories from fat that would otherwise be used to deep-fry foods. So, air-fryer recipes are slimmed down compared to conventionally fried ones.What else can I make in my air-fryer? Any food that’s meant to be deep-fried can made in an air-fryer, including fried chicken, doughnut holes and jalapeno poppers. You can also use your air-fryer to bake things like oatmeal cookies, bread pudding and even pork chops! Research contributed by Maggie Knoebel, Taste of Home Culinary Assistant
Nutrition Facts 1 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch.
Zesty salsa and tender strips of meat make these air-fryer steak fajitas extra special. —Rebecca Baird, Salt Lake City, Utah
Ingredients
2 large tomatoes, seeded and chopped
1/2 cup diced red onion
1/4 cup lime juice
1 jalapeno pepper, seeded and minced
3 tablespoons minced fresh cilantro
2 teaspoons ground cumin, divided
3/4 teaspoon salt, divided
1 beef flank steak (about 1-1/2 pounds)
1 large onion, halved and sliced
6 whole wheat tortillas (8 inches), warmed
Optional: Sliced avocado and lime wedges
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Directions
For salsa, place first 5 ingredients in a small bowl; stir in 1 teaspoon cumin and 1/4 teaspoon salt. Let stand until serving.
Preheat air fryer to 400°. Sprinkle steak with the remaining cumin and salt. Place on greased tray in air-fryer basket. Cook until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 6-8 minutes per side. Remove from basket and let stand 5 minutes.
Meanwhile, place onion on tray in air-fryer basket. Cook until crisp-tender, 2-3 minutes, stirring once. Slice steak thinly across the grain; serve in tortillas with onion and salsa. If desired, serve with avocado and lime wedges.
Nutrition Facts 1 fajita: 309 calories, 9g fat (4g saturated fat), 54mg cholesterol, 498mg sodium, 29g carbohydrate (3g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 2 starch.
My son loves this air-fryer chicken cordon bleu. My recipe has all the yummy flavors in a 30-minute meal. Leftovers freeze well, too. —Ronda Eagle, Goose Creek, South Carolina
Total Time Prep/Total Time: 30 min. Makes 4 servings
Ingredients
4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
4 slices deli ham
2 slices aged Swiss cheese, halved
1 cup panko bread crumbs
Cooking spray
sauce:
1 tablespoon all-purpose flour
1/2 cup 2% milk
1/4 cup dry white wine
3 tablespoons finely shredded Swiss cheese
1/8 teaspoon salt
Dash pepper
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Directions
Preheat air fryer to 365°. Sprinkle chicken breasts with salt and pepper. Place on greased tray in air-fryer basket. Cook 10 minutes. Top each chicken breast with 1 slice ham and 1/2 slice cheese, folding ham in half and covering chicken as much as possible. Sprinkle with bread crumbs. Carefully spritz crumbs with cooking spray. Cook until a thermometer inserted in chicken reads 165°, 5-7 minutes longer.
For sauce, in a small saucepan, whisk flour and milk until smooth. Bring to a boil, stirring constantly; cook and stir 1-2 minutes or until thickened.
Reduce to medium heat. Stir in wine and cheese; cook and stir 2-3 minutes or until cheese is melted and sauce is thickened and bubbly. Stir in salt and pepper. Keep warm over low heat until ready to serve. Serve with chicken.
TEST KITCHEN TIPIf you don’t have an air fryer, you can make this recipe in an oven. Nutrition Facts 1 chicken breast half with 3 tablespoons sauce: 272 calories, 8g fat (3g saturated fat), 83mg cholesterol, 519mg sodium, 14g carbohydrate (2g sugars, 1g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1 fat.
This air-fryer asparagus recipe is packed with flavor, thanks to the lemon-garlic dressing that the spears are tossed in before roasting. It's a simple, quick side that goes with almost anything. —Tina Mirilovich, Johnstown, Pennsylvania
Total Time Prep/Total Time: 20 min. Makes 4 servings
Ingredients
1/4 cup mayonnaise
4 teaspoons olive oil
1-1/2 teaspoons grated lemon zest
1 garlic clove, minced
1/2 teaspoon pepper
1/4 teaspoon seasoned salt
1 pound fresh asparagus, trimmed
2 tablespoons shredded Parmesan cheese
Lemon wedges, optional
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Directions
Preheat air fryer to 375°. In large bowl, combine the first 6 ingredients. Add asparagus; toss to coat. Working in batches, place in a single layer on greased tray in air-fryer basket.
Cook until tender and lightly browned, 4-6 minutes. Transfer to a serving platter; sprinkle with Parmesan cheese. If desired, serve with lemon wedges.
AIR-FRYER ASPARAGUS TIPS How do you trim asparagus? Bend the asparagus and let the stalk tell you! Snap off the stalk end as far down as you can. Slicing the white ends is a good place to start if you don't want to snap each piece individually. Here are some other asparagus prep tips to know.What else can you put on air-fryer asparagus? Try adding toppings like bread crumbs, red pepper flakes, lemon juice and balsamic vinegar. (Psst! If you don't have an air fryer for this recipe, make an oven-roasted asparagus recipe instead.)How do you store air-fryer asparagus? Store this asparagus in an airtight container in the fridge for 3-4 days. For more springy inspiration, see our other favorite asparagus recipes —Christina Herbst, Taste of Home Assistant Digital Editor Nutrition Facts 1 serving: 156 calories, 15g fat (3g saturated fat), 3mg cholesterol, 214mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
I was looking for ways to spice up traditional chicken nuggets and came up with this recipe. The coating adds a crunchy texture and flavor, while the meat is tender on the inside. —Kristina Segarra, Yonkers, New York
Total Time Prep: 15 min. Cook: 10 min./batch
Makes 4 servings
Ingredients
1 cup sweet potato chips
1/4 cup all-purpose flour
1 teaspoon salt, divided
1/2 teaspoon coarsely ground pepper
1/4 teaspoon baking powder
1 tablespoon cornstarch
1 pound chicken tenderloins, cut into 1-1/2-inch pieces
Cooking spray
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Directions
Preheat air fryer to 400°. Place chips, flour, 1/2 teaspoon salt, pepper and baking powder in a food processor; pulse until ground. Transfer to a shallow dish.
Mix cornstarch and remaining 1/2 teaspoon salt; toss with chicken. Toss chicken with potato chip mixture, pressing to coat.
In batches, arrange chicken in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 3-4 minutes. Turn; spritz with cooking spray. Cook until golden brown and chicken is no longer pink, 3-4 minutes longer.
TEST KITCHEN TIPIf you don’t have an air fryer, you can make this recipe in a deep-fryer, electric skillet or on the stovetop.
Nutrition Facts 3 ounces cooked chicken: 190 calories, 4g fat (0 saturated fat), 56mg cholesterol, 690mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
Our family loves roasted green beans, but they can take a long time in the oven. I tried these air-fryer green beans and we loved them! —Courtney Stultz, Weir, Kansas
Total Time Prep: 15 min. Cook: 20 min.
Makes 6 servings
Ingredients
1 pound fresh green beans, cut into 2 inch pieces
1/2 pound sliced fresh mushrooms
1 small red onion, halved and thinly sliced
2 tablespoons olive oil
1 teaspoon Italian seasoning
Minced Garlic 2 cloves
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Directions
Preheat air fryer to 375°. In a large bowl, combine all ingredients; toss to coat.
Arrange vegetables on greased tray in air-fryer basket. Cook until just tender, 8-10 minutes. Toss to redistribute; cook until browned, 8-10 minutes longer.
Nutrition Facts 2/3 cup: 76 calories, 5g fat (1g saturated fat), 0 cholesterol, 105mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Ingredients
1 tablespoon olive oil
1 medium carrot, chopped
1 celery rib, chopped
1/2 cup chopped onion
1/2 teaspoon minced garlic
1/3 cup uncooked long grain rice
3/4 teaspoon dried basil
2 cans (14-1/2 ounces each) reduced-sodium chicken broth
3 tablespoons all-purpose flour
1 can (5 ounces) evaporated milk
2 cups cubed cooked chicken breast
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Directions
In a large saucepan, heat oil over medium-high heat; saute carrot, celery and onion until tender. Add garlic; cook and stir 1 minute. Stir in rice, seasonings and broth; bring to a boil. Reduce heat; simmer, covered, until rice is tender, about 15 minutes.
Mix flour and milk until smooth; stir into soup. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in chicken; heat through.
Nutrition Facts 1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Total Time Prep/Total Time: 10 min.
Makes 6 servings
Ingredients
4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)
3/4 cup mandarin orange, vanilla or lemon yogurt
1 tablespoon honey
1/2 teaspoon grated orange zest
1/4 teaspoon almond extract
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Directions
Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.
Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
A friend submitted this recipe to a cookbook our school district was compiling. The first time I made them, the whole family declared the recipe a winner. Delicious and healthy to boot, they remain favorites to this day. —Joan Hallford, North Richland Hills, Texas
Ingredients
1/3 cup packed brown sugar or 3 tablespoons brown sugar substitute blend
2 tablespoons butter, melted
3 canned pineapple slices
cakes:
1/3 cup butter, softened
1/2 cup sugar
1 large egg, room temperature
1/2 teaspoon vanilla extract
1 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup fat-free lemon or vanilla Greek yogurt
1/4 cup fat-free milk
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Directions
Preheat oven to 350°. Coat 12 muffin cups with cooking spray. Mix brown sugar and melted butter; divide among prepared cups. Quarter each pineapple slice; place one piece in each cup.
For cakes, cream butter and sugar until light and fluffy, 3-5 minutes; beat in egg and vanilla. In another bowl, whisk together flour, baking powder, baking soda and salt; add to creamed mixture alternately with yogurt and milk, beating well after each addition.
Fill prepared cups two-thirds full. Bake until a toothpick inserted in center comes out clean, 12-15 minutes. Cool in pan 2 minutes; invert onto a serving plate. Serve warm or at room temperature.
Nutrition Facts 1 muffin cake: 177 calories, 8g fat (5g saturated fat), 34mg cholesterol, 178mg sodium, 25g carbohydrate (17g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
I freeze our leftover turkey at the holidays so we can enjoy meals like this year-round. This soup is especially delicious on a chilly fall or winter day. If you’re looking for a dish that’s more filling, add some cooked pasta. —Joan Hallford, North Richland Hills, Texas
Ingredients
2 tablespoons butter
1 medium onion, chopped
1 celery rib, chopped
2 garlic cloves, minced
5 cups reduced-sodium chicken broth
3 medium carrots, julienned
1/4 teaspoon pepper
1 pound zucchini or yellow summer squash, julienned (about 6 cups)
3 medium tomatoes, chopped
1 can (15-1/2 ounces) hominy, rinsed and drained
2-1/2 cups frozen lima beans (about 12 ounces), thawed
2 cups cubed cooked turkey
1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
Shredded Parmesan cheese
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Directions
In a Dutch oven, heat butter over medium-high heat. Add onion, celery and garlic; cook and stir until tender, 5-8 minutes. Add broth, carrots, and pepper. Bring to a boil; reduce heat. Simmer, uncovered, 5 minutes. Add zucchini, tomatoes, hominy, lima beans and turkey. Cook until zucchini is tender, 5-8 minutes. Top with basil; serve with Parmesan cheese.
Nutrition Facts 1-1/3 cups: 187 calories, 4g fat (2g saturated fat), 38mg cholesterol, 614mg sodium, 22g carbohydrate (5g sugars, 5g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
229 calories, 14g fat, 7g carb, 20g protein
I love this keto-friendly recipe—it’s not your typical breakfast, but it has all the right elements: easy, healthy and fast. Turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Total Time Prep/Total Time: 25 min.
Makes 4 servings
Ingredients
8 cups fresh baby spinach
1 cup chopped tomatoes
2 tablespoons olive oil, divided
1-1/2 cups chopped fully cooked ham
1 small onion, chopped
1 small green pepper, chopped
4 large eggs
Salt and pepper to taste
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Directions
Arrange spinach and tomatoes on a platter; set aside. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add ham, onion and green pepper; saute until ham is heated through and vegetables are tender, 5-7 minutes. Spoon over spinach and tomatoes.
In same skillet, heat remaining olive oil over medium heat. Break eggs, 1 at a time, into a small cup, then gently slide into skillet. Immediately reduce heat to low; season with salt and pepper. To prepare sunny-side up eggs, cover pan and cook until whites are completely set and yolks thicken but are not hard. Top salad with fried eggs.
TEST KITCHEN TIPJust about any omelet can be turned into a salad. It's time to get creative.
Nutrition Facts 1 serving: 229 calories, 14g fat (3g saturated fat), 217mg cholesterol, 756mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Spinach and Mushroom Smothered Chicken
86 reviews Test Kitchen Approved
Total Time Prep/Total Time: 30 min. Makes 4 servings
Ingredients
1-1/2 teaspoons olive oil
1-3/4 cups sliced fresh mushrooms
3 green onions, sliced
3 cups fresh baby spinach
2 tablespoons chopped pecans
4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon rotisserie chicken seasoning
2 slices reduced-fat provolone cheese, halved
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Directions
Preheat grill or broiler. In a large skillet, heat oil over medium-high heat; saute mushrooms and green onions until tender. Stir in spinach and pecans until spinach is wilted. Remove from heat; keep warm.
Sprinkle chicken with seasoning. Grill, covered, on an oiled grill rack over medium heat or broil 4 in. from heat on a greased broiler pan until a thermometer reads 165°, 4-5 minutes per side. Top with cheese; grill or broil until cheese is melted. To serve, top with mushroom mixture.
HEALTH TIP:This low-carb main dish is also gluten-free. Nutrition Facts 1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
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