Maintaining muscle mass and ensuring a feeling of satiety are important benefits of proteins, which can be incorporated into the diet in a practical and healthy way using an air fryer. This appliance allows you to cook with less oil, preserving the flavor and texture of the food. On the Mix Vale portal, you will find five suggestions for dishes rich in protein, ideal for lunch and prepared in the air fryer: peppers stuffed with ground meat, tuna and sweet potato dumplings, a vegetarian hideaway with lentils and cassava, grilled salmon with lemon, and breaded chicken in an oat crust. The options are perfect for those looking for nutrition and daily balance.
To maintain a balanced diet, it is essential to consume adequate sources of protein, a vital nutrient for building and repairing muscles, as well as prolonging the feeling of satiety. The hot air fryer, or air fryer, offers an efficient solution to optimize time in the kitchen, enabling the preparation of several meals with a significant reduction in the use of fat, without compromising quality or taste.
Check out the step-by-step instructions for five recipes rich in protein, simple to make and ideal for your lunch, all using the air fryer.
Prepare peppers stuffed with ground meat in the air fryer
Components for the recipe
- 2 red peppers divided in half
- 2 yellow peppers divided in half
- 400 grams of ground duck meat
- 1 onion cut into small pieces
- 2 crushed garlic cloves
- 1 chopped tomato, without seeds
- 2 tablespoons finely rolled oats
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
- Tarragon leaves to decorate
How to prepare
Start by removing the seeds from the cut peppers and setting them aside. In a container, combine the ground duckling meat with the onion, garlic, tomato, oats, olive oil, and season with salt and black pepper to taste.
Then, fill each pepper half with this meat mixture, pressing gently so that the filling is well accommodated.
Heat the air fryer to 180°C for five minutes. Arrange the stuffed peppers in the appliance basket, ensuring that they do not overlap.
Bake the peppers at 180°C for approximately 20 minutes, or until you see a light golden color on the top of the filling.
When finished, remove the peppers from the air fryer, top with fresh tarragon leaves and serve immediately.
Discover how to make tuna and sweet potato fritters
Required Items
- 340 grams of natural canned solid tuna, drained and shredded
- 300 grams of peeled and cooked sweet potato
- 1 whole egg
- 2 tablespoons rice flour
- Half a finely chopped onion
- 2 crushed garlic cloves
- 2 tablespoons chopped fresh green chilli
- 1 teaspoon of paprika powder
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
Preparation procedure
In a large container, mash the cooked sweet potato until it becomes a homogeneous puree.
Add the drained tuna, egg, rice flour, onion, garlic, green chilli, paprika, salt and black pepper. Mix all the ingredients until you get a consistent dough.
With your hands, shape the dough into small portions, forming dumplings.
Preheat the air fryer to 180°C for five minutes. Brush the dumplings with a little olive oil and arrange them in the appliance basket, ensuring there is space between them.
Bake at 180°C for 15 to 20 minutes, remembering to turn the dumplings halfway through, until they are golden and crispy on the outside. Remove and serve immediately.
Create a tasty vegetarian lentil hideaway
Ingredients for the recipe
#### For the filling
- 250 grams of cooked and well-drained lentils
- Half an onion cut into small pieces
- 2 crushed garlic cloves
- 1 fresh chopped tomato
- 1 tablespoon of olive oil
- 1 teaspoon smoked paprika
- Half a teaspoon of cumin powder
- Salt and ground black pepper, to taste
- 2 tablespoons chopped green chilli
#### For the puree
- 500 grams of cassava, peeled and cooked
- 2 tablespoons of milk
- 1 tablespoon olive oil
- Half a teaspoon of salt
Step by step
#### Preparing the puree
In a container, mash the cassava while it is still hot until it turns into a puree.
Add the milk, olive oil and salt, mixing well until the puree acquires a smooth, creamy consistency. Book.
#### Preparing the filling
In a pan, heat the olive oil over medium heat. Saute the onion and garlic until they are slightly golden.
Add the chopped tomato and cook for two minutes.
Add the cooked lentils, paprika, cumin, salt and black pepper. Cook for about five minutes, stirring occasionally.
Turn off the heat and mix in the chopped green chilli.
#### Assembly and final stage
In a refractory suitable for use in the air fryer, spread the lentil filling and, on top, cover with the cassava puree.
Preheat the air fryer to 180°C for five minutes.
Insert the container into the appliance basket and bake for 10 to 15 minutes, or until the surface of the dish is slightly golden. Serve hot.
Enjoy grilled salmon with a touch of lemon
Required materials
- 2 fresh salmon fillets
- Juice of half a lemon
- 1 tablespoon of olive oil
- Salt, freshly ground black pepper and fresh dill, all to taste
- Lemon slices for garnish
Preparation guidance
In a container, season the salmon fillets with olive oil, lemon juice, salt and black pepper. Let them marinate for ten minutes so that they absorb the seasonings well.
Heat the air fryer to 180°C for five minutes.
Place the salmon fillets in the appliance basket, ensuring there is space between them. Cover with lemon slices and dill leaves.
Bake at 180°C for 10 to 15 minutes, until the salmon is completely cooked and the surface is lightly golden. The exact time may vary depending on the thickness of each fillet. Serve immediately.
Make chicken fillets breaded with oats in a healthy way
What will it take
- 500 grams of chicken breast fillet
- 1 beaten egg
- 80 grams of oat flour
- 1 teaspoon of paprika
- 1 teaspoon of turmeric
- 1 clove of minced garlic
- 1 tablespoon olive oil
- Salt and ground black pepper, to taste
How to prepare
In a container, season the chicken fillets with chopped garlic, paprika, turmeric, salt and black pepper.
Then, dip each fillet in the beaten egg and then in the oatmeal, pressing gently to create a homogeneous coating.
Heat the air fryer to 180 °C for five minutes.
Arrange the breaded fillets in the air fryer basket, making sure to leave space between them. Brush a little olive oil over each fillet.
Bake at 180°C for 15 to 20 minutes, turning the fillets halfway through, until they are golden on the outside and completely cooked on the inside. Serve immediately.
