Air Fryer Chickpeas
PREP TIME 5 minutes | COOK TIME 15 minutes | SERVES 3
NUTRITION 196 Calories | 4 g Fat | 33 g Carbs | 10 g Protein
● 15 ounce can chickpeas, rinsed and drained
● Extra virgin olive oil spray
● 1 teaspoon dried spices of your choice, such as Cajun seasoning, garlic salt, blackened seasoning, Montreal steak seasoning, chili powder, paprika, etc.
1. Drain chickpeas in a colander and transfer to a plate lined with paper towels. Let them dry completely.
2. Transfer the chickpeas to the air fryer basket in a single layer and air fry 380F about 12 to 15 minutes, shaking the basket every 5 minutes until crunchy on the inside, not moist and golden brown on the outside.
3. Transfer the chickpeas to a medium bowl while still hot, spritz all over with olive oil and immediately toss with the spices. Eat at room temperature as a snack or over your favorite salad.
Tip for crunchy chickpeas: It’s important to start with dry chickpeas or they won’t get crisp and if they do, they won’t stay crisp. Dry them well on paper towels, then if time permits leave them out an hour to dry before cooking.
Storage: Store chickpeas in a jar at room temperature up to a week. If leftover chickpeas get soft you can pop them back in the air fryer 2 to 3 minutes to crisp them back up.
Honey Sriracha Chicken & Broccoli Rice Bowl
PREP TIME 10 minutes | COOK TIME 20 minutes | SERVES 4
NUTRITION 428 Calories | 10 g Fat | 41 g Carbs | 44 g Protein
● olive oil spray
● 3 chicken breasts, diced into 1-inch pieces (24 ounces)
● 1 egg white, beaten
● 2 tablespoons cornstarch
● 1 1/4 teaspoon kosher salt, divided
● 1 head broccoli, cut into small florets
● 2 teaspoons sesame oil
● 2 cups brown rice, cooked
● 2 tablespoons honey
● 2 tablespoons sriracha sauce
● 1 teaspoon seasoned rice vinegar
● 1 teaspoon sesame oil
● 2 scallions, sliced
● 1 teaspoon black and white sesame seeds, or as desired
1. Preheat the oven to 425F. Place the chicken in the egg whites, then in cornstarch and season with 3/4 teaspoon salt. Spray a large nonstick sheet pan generously with olive oil spray (so the chicken doesn’t stick) then add the chicken pieces, leaving room for the broccoli on one end. Bake in the oven for 10 minutes.
2. Remove chicken from the oven and flip, then add broccoli on the other half of the pan and drizzle with 2 teaspoons sesame oil, season with 1/2 teaspoon salt and pepper, to taste. Place back in the oven and cook until the chicken is cooked through and the broccoli is tender, about 10 minutes.
3. Meanwhile, in a medium bowl whisk honey, sriracha sauce, rice vinegar, and sesame oil together until smooth. Add the chicken and toss in sauce to coat.
4. Divide all the ingredients to 4 bowls, top with scallions and sesame seeds.
Strawberry Cucumber Spinach Salad
PREP TIME 10 minutes | SERVES 4
NUTRITION 463 Calories | 30 g Fat | 18 g Carbs | 33 g Protein
● 6 packed cups baby spinach
● 1 1⁄2 cup English cucumbers, sliced
● 1 cup strawberries, sliced
● 1 medium sweet apple, cored and chopped into cubes
● 3 ounces feta cheese, crumbled
● 1⁄4 cup toasted walnuts
● 16 oz. rotisserie chicken, shredded
● 1⁄4 cup extra virgin olive oil
● 1 tbsp apple cider vinegar
● 1 tbsp pure honey
● 1 tbsp dijon mustard
● Salt and pepper
1. In a small bowl, whisk together the oil, apple cider vinegar, honey, dijon mustard, salt and pepper until well combined. Taste and adjust the dressing to your preference. Set aside.
2. In a large bowl, combine the spinach, cucumbers, strawberries, apples, feta, walnuts and chicken, then drizzle the desired amount of vinaigrette on top. Toss to combine. Serve immediately.
Blueberry Pancake Casserole
PREP TIME 5 minutes | COOK TIME 15 minutes | SERVES 4 (2 slices per serving)
NUTRITION 472 Calories | 18 g Fat | 69 g Carbs | 12 g Protein
● 1 1⁄2 cups whole grain flour
● 1 teaspoon baking powder
● 1⁄2 teaspoon baking soda
● 1 teaspoon cinnamon
● 1⁄4 teaspoon salt
● 2 large eggs
● 1 cup buttermilk
● 1⁄2 cup pure maple syrup
● 4 tablespoons extra virgin coconut oil melted and cooled
● 1 teaspoon vanilla extract
● 1 cup fresh blueberries
1. Preheat the oven to 425°F.
2. Line a sheet pan (about 10″ x 10″) with parchment paper and set aside.
3. In a medium bowl, mix all the dry ingredients – flour, baking powder, baking soda, salt, and cinnamon.
4. In a separate bowl, whisk together eggs, syrup, coconut oil, vanilla, and buttermilk.
5. Add dry ingredients to the wet mixture and mix just until combined.
6. Pour the pancake batter into the prepared sheet pan and even the batter out. Top with blueberries.
7. Bake for 15 minutes in the preheated oven, until slightly risen and cooked through.