Air-Fried Chicken For Dinner

By Kirsten Maxwell April 5, 2023 19 mins read 168 Views

Below are the regular oven directions.

ingredients

Marinade

2 lb. 2 lb.
1 cup buttermilk
1 teaspoon per hot Cajun seasoning.

For the breading

1 cup flour
1/2 cup cornstarch, or substitute with more flour
1 teaspoon per hot Cajun seasoning garlic powder, onion powder and salt
Oil to spray chicken

Directions

In a large bowl, combine buttermilk with spices to make the marinade. Mix in the chicken. Marinate for at least 24 hours.

Mix the flour, spices and salt in a small bowl. Marinate in a separate shallow bowl.

Start with one piece of chicken at a time. Dip the chicken in the flour mixture, then press the flour onto the top chicken to create a thick crust. While you flour each piece, transfer the chicken to a wire rack.
Dip each piece of floured chicken in the marinade, then coat with flour. Spray oil generously on chicken. While you heat the oven, place the chicken on a wire rack.

Pre-heat the oven to 375F.

Place chicken in the air fryer in one layer. Start the Air-fryer for 30 minutes. Flip the chicken over and lightly oil the other side. Cook the chicken for another 10 minutes, or until it is golden brown and the internal temperature reaches 160deg.

Instructions for Regular Oven

Pre-heat the oven to 400°F. Bake the chicken for 45 minutes on the wire rack.

Creamy Cheddar Sauced Gnocchi

Ingredients

Kosher salt
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 cup whole milk
1 teaspoon Dijon mustard
Freshly ground black pepper

Gnocchi in a 16-ounce container

1 1/2 cups fresh grated sharp yellow Cheddar

Directions

Cook the gnocchi as directed on the package and drain.

Heat the butter in a large saucepan over medium heat. Stir in the flour, and cook for 2 minutes. Mix in the milk, mustard, 1/2 teaspoon salt and 1/2 teaspoon pepper.

Reduce heat to low, and cook stirring continuously for 2 to 4 minutes. Mix the cheese with the milk mixture until it is melted. Add a splash more milk if the mixture becomes too thick. Stir in the gnocchi. Cook for a few more minutes.

Kale Recipe

By: Jovina Coughlin
Title: Air-Fried Chicken For Dinner
Sourced From: jovinacooksitalian.com/2023/04/05/air-fried-chicken-for-dinner/
Published Date: Wed, 05 Apr 2023 13:22:01 +0000

Frequently Asked Questions

Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?

People with diabetes or other health issues will find the Mediterranean Diet helpful. This diet focuses on whole foods, reduces refined sugars, carbs, and emphasizes healthy fats rather than butter or lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Incorporating moderate exercise into this eating plan can help control and stabilize blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

Is the Mediterranean diet costly to follow?

The Mediterranean diet is generally inexpensive, with affordable and accessible ingredients. You can find many staple foods at your local farmers' market or grocery store. Shopping for organic, high-quality products, or special items, such as extra virgin oil, can be more costly. Therefore, make sure to have a budget and plan your meals accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet is primarily a plant-based diet. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. You can choose to avoid these protein sources if you are a vegetarian/vegan. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is allowed on the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. Oatmeal can be combined with blueberries, nuts and seeds or savory foods like eggs and cheese. Oatmeal is also versatile and can help make a healthy breakfast. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Many people consider oats compatible with Mediterranean diets because they are popular in many countries.

Can the Mediterranean Diet be gluten-free?

Yes, the Mediterranean Food Plan can be made gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Can I use regular olive oil instead of extra virgin olive oil?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oil is great for everyday cooking, from stir-frying to roasting vegetables. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. It is important to remember that it doesn't contain as many nutrients or positive compounds than EVOO. Therefore, you should try to compensate for these benefits with other food items.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. Healthy fats, whole grain, legumes, fresh fruits and veggies are key components of the Mediterranean eating style. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
You can increase the variety of your diet by using spices and other sources that are derived from fruits, vegetables, and nuts.
You can increase your hunger after eating by incorporating legumes and grains.
You can add moderate amounts of milk products such as yogurt, cheese and milk to your diet throughout the day to get additional nutrition.
Use olive oil as the primary cooking fat instead of traditional oils;
Enjoy a glass of red wine occasionally to round out the Mediterranean experience.

You can adopt Mediterranean eating habits with effort and time. This will allow you to enjoy your food while also gaining potential health benefits. Combining this with regular, vigorous exercise could lead to even greater short-term benefits and long-term health benefits. This includes the prevention of chronic diseases, better body composition, and improved overall health.