Hamburger Bites + Air Fries
Ingredients:
1 lb Lean Ground Beef (96/4)
¾ cup (184g) Liquid Egg Whites, or equivalent of 4 whole egg whites
½ cup (56g) Fat-Free Shredded Cheddar Cheese
½ cup (56g) Shredded Parmesan Cheese
½ cup (56g) Breadcrumbs
¼ cup (68g) Reduced Sugar Ketchup
3 tbsp (45g) Mustard
5 small (50g) Dill Pickles, finely diced (or relish as an alternative)
Cooking Instructions:
Prepare for Baking:
Preheat your oven to 400°F (200°C). Use nonstick cooking spray to lightly grease a 24-slot mini muffin tin.
Brown the Beef:
In a large skillet over medium-high heat, cook the lean ground beef until it's thoroughly browned. Break it apart with a spoon or spatula to ensure even cooking.
Combine Ingredients:
In a large mixing bowl, combine the liquid egg whites, fat-free shredded cheddar, shredded Parmesan, breadcrumbs, reduced sugar ketchup, mustard, and finely diced dill pickles. If using relish, incorporate it in this step.
Add Beef to Mixture:
Once the ground beef has cooled slightly, mix it into the bowl with the other ingredients. Stir the mixture until all components are evenly distributed.
Fill Muffin Tin:
Carefully spoon the beef and mixture into the prepared mini muffin tin. Ensure each slot is filled evenly, and remove any excess mixture between the slots to avoid sticking.
Bake:
Place the muffin tin in the preheated oven. Bake for 23-25 minutes, or until the tops of the muffin bites are golden brown and the edges are crispy. If using a standard-sized muffin tin instead, increase the baking time by 3-5 minutes.
Cool and Serve:
Allow the hamburger bites to cool in the tin for a few minutes before removing them. Serve warm with a side of air fries for a complete meal.
Nutritional Facts (Estimated Per Serving, for 6 Servings):
Calories: ~220-250 calories
Protein: ~26-30g
Fat: ~8-10g
Carbohydrates: ~10-12g
Fiber: ~1-2g
Sugars: ~2-4g
Sodium: ~400-600mg
Air Fries
Ingredients:
2 medium-sized potatoes (Russet or Yukon Gold work well)
1-2 tbsp olive oil or avocado oil
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika (optional for a bit of smokiness)
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions:
Prep the Potatoes:
Wash and peel the potatoes. For extra nutrition, you can leave the skin on, just ensure they are well scrubbed.
Cut the potatoes into thin sticks, approximately 1/4 inch thick, to ensure even cooking and crispiness.
Soak the Potatoes:
Place the cut potatoes in a bowl of cold water and let them soak for at least 30 minutes. This step removes excess starch, resulting in crispier fries.
Season the Potatoes:
Drain the potatoes and pat them dry with a towel. Transfer them to a dry bowl.
Drizzle with olive oil or avocado oil, and sprinkle garlic powder, onion powder, paprika, salt, and pepper over them. Toss until the fries are evenly coated with oil and seasonings.
Preheat the Air Fryer:
Preheat your air fryer to 380°F (193°C) for about 3-5 minutes.
Cook the Fries:
Place the fries in the air fryer basket in a single layer, ensuring they aren't overcrowded. This might require cooking in batches depending on the size of your air fryer.
Cook for 15-20 minutes, shaking the basket halfway through to ensure even cooking.
Serve:
Once the fries are golden brown and crispy, transfer them to a serving dish.
If desired, toss with a little more salt and garnish with chopped fresh parsley.
Serve immediately with your favorite dipping sauce.
Tips:
Soaking the potatoes is a crucial step for achieving the best texture.
Adjust cooking time based on how crispy you like your fries. Keep an eye on them towards the end to prevent burning.
Experiment with different seasonings to match your preference or to complement your meal.
Enjoy your healthy and crispy air fryer fries, a guilt-free treat that doesn’t sacrifice flavor!
Nutritional Facts (Per Serving, for 4 Servings):
Calories: ~150 calories
Protein: ~2g
Fat: ~7g
Saturated Fat: ~1g
Carbohydrates: ~19g
Fiber: ~2g
Sugars: ~1g
Sodium: ~250mg
