Get Comfortable with the Air Fryer
by Chef Jay Staten
Air fryers are a huge culinary craze. But what are they? Ultimately, they're counter-top ovens that circulate hot air on all sides, like a convection oven, and can crisp foods up with little to no oil.
Veggies in the air fryer have a snappy, crunchy "fried" finish—without pan or deep frying—that no microwave can replicate. This alternative way to put a meal together can significantly lower the need for added fat.
Chef Jay's collection of from-scratch recipes showcases the strengths of the air fryer. Munch on comforting classics like Maryland Seasoned Fries, dipped in a savory batter, as a side or snack. Vegan BBQ Ribz are a hearty main dish with chewy, savory jackfruit taking the spotlight. Jay's Black Bean Burgers in the air fryer bring new flavor to a vegan favorite, and everything goes well with simple, snackable Crispy Broccoli (below). To turn up the heat, try Cajun Chick'n Nuggets—a wonderful finger food for gatherings!
Air fryers come in several styles, including basket and small toaster-oven varieties. Don't have an air fryer? You can still try these recipes, as oven directions are given as well.
Crispy Broccoli
(Serves 6 as a side)
6 cups fresh broccoli florets
Olive oil spray
1 teaspoon garlic powder
Salt and black pepper, to taste, optional
Place broccoli florets in a large mixing bowl and spritz with olive oil spray. Toss with garlic powder, and salt and pepper, if using.
Arrange broccoli in single layer in the air fryer basket, and cook for approximately 12-15 minutes (longer if necessary) at 350 degrees. Periodically shake the basket while air-frying to cook evenly. Repeat if all broccoli didn't fit in one batch.
Chef's Note: Be sure to select broccoli that is firm with a deep green color. To make the broccoli in the oven, bake in a 350-degree oven for 10-15 minutes until tender with a fork.
| Total calories per serving: 31 | Fat: <1 gram |
| Carbohydrates: 6 grams | Protein: 3 grams |
| Sodium: 30 milligrams | Fiber: 2 grams |
Vegan BBQ Ribz
(Makes 4, 4-ribz servings)
Two 14-ounce cans jackfruit (young green in brine), rinsed and drained
2 cups low-sodium vegetable stock
1 large yellow onion, finely chopped
1 Tablespoon minced garlic
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon vegan Worcestershire sauce (such as Annie's or Wizard's)
1 teaspoon liquid smoke
Salt and black pepper, to taste, optional
2 cups wheat gluten flour
1-1/2 cups vegan BBQ sauce (divided)
Olive oil spray
In a large saucepan, add jackfruit, vegetable stock, onions, garlic, cumin, paprika, chili powder, Worcestershire sauce, liquid smoke, and salt and pepper, if using. Simmer for 20-25 minutes over medium-low heat, stirring occasionally, until onions are cooked through and vegetable stock is completely absorbed. Mixture will look dry when done.
Pour mixture into a large mixing bowl and cool completely, about 20 minutes. Add wheat gluten flour and 1/2 cup BBQ sauce, and using a wooden spoon, or your hands, gradually knead until mixture begins to slightly solidify. Place on a piece of parchment paper. Mixture shouldn't be very wet at this point. If so, add more wheat gluten and knead a bit more before topping with BBQ Sauce. Form into a loaf that will yield 16 ribz, and immediately pour on 1/2 cup of BBQ sauce.
Lightly spray air fryer with olive oil spray. Carefully remove ribz-loaf from parchment paper with a spatula and place in the air fryer's basket, BBQ sauce side upward. Cook at 300 degrees for 20-25 until ribz are firm and cooked thoroughly.
Remove ribz from air fryer using a spatula, placing sauce-side down on a medium-large serving dish. Pour on remaining BBQ sauce and slice into strips. Serve hot.
Chef's Note: To make the ribz in the oven, bake in a 350-degree oven for 20-30 minutes until cooked through and no longer soft. For less sodium, make your own low-sodium vegan BBQ sauce.
| Total calories per serving: 384 | Fat: 2 grams |
| Carbohydrates: 44 grams | Protein: 47 grams |
| Sodium: 770 milligrams | Fiber: 1 gram |
Jay's Black Bean Burgers
(Makes 6 burgers)
1/2 cup raw long-grain brown rice
1 cup water
One 15-ounce can black beans, rinsed and drained
Half 15-ounce can red kidney beans, rinsed and drained
1 cup quick oats
1/4 cup wheat gluten flour
1/2 cup diced green bell pepper
1/2 cup diced yellow onion
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1/4 cup vegan BBQ sauce
1 teaspoon liquid smoke
Olive oil spray
In a medium saucepan, combine rice and water, cover, and bring to a boil, stirring occasionally. Reduce heat to low, allowing rice to simmer for approximately 20-30 minutes or until all water is absorbed. Cool for 5 minutes while prepping other ingredients.
In a large mixing bowl, mash together black beans and kidney beans, until softened. Add quick oats, wheat gluten flour, green peppers, onions, black pepper, garlic powder, onion powder, paprika, BBQ sauce, and liquid smoke.
Add cooled brown rice to mixture using a wooden spoon or your hands. Knead ingredients together until fully combined, and form into six individual patties.
Place burgers on parchment paper with space between each burger to prevent sticking. For best results, freeze burgers for an hour or more until solid.
Put solid burger patties into air fryer, spritzing each lightly with olive oil spray.
Set air fryer to 350 degrees for 20-25 minutes, flipping burgers every five minutes during cooking for even browning. Serve on burger buns with your favorite veggies and toppings.
Chef's Note: To make the burgers in the oven, bake in a 350-degree oven for 20-30 minutes until cooked through and firm. Flip once during baking.
| Total calories per burger: 240 | Fat: 2 grams |
| Carbohydrates: 40 grams | Protein: 12 grams |
| Sodium: 139 milligrams | Fiber: 8 grams |
Maryland Seasoned Fries
(Serves 6 as a side)
2 large Russet potatoes
Medium bowl filled with cold water
Cut potatoes into 1/4-inch French fries shapes. Immediately add cut potatoes to the bowl of cold water to prevent browning. Allow fries to soak for 3-5 minutes to remove starch.
Rinse fries under cold water for 1-2 minutes, completely draining water from bowl before wrapping fries in a clean towel to dry.
Seasoning Blend
1/2 cup all-purpose flour
1/2 Tablespoon garlic powder
1/2 Tablespoon onion powder
1/2 Tablespoon paprika
1/2 Tablespoon dried parsley
1/2 Tablespoon Old Bay-style seasoning
1/4 teaspoon ground white pepper
2/3 cup water
Place all dry Seasoning Blend ingredients in a bowl. Whisk together, then add more water (if necessary), and stir until mixture has a thick, oatmeal-type texture.
Add dried fries to Seasoning Blend and dredge until fries are completely covered. Set aside.
Working in batches, based on the size of your air fryer, place fries in single layer into air fryer basket and set to 400 degrees for 20-25 minutes, shaking fries every 5 minutes, until fries are lightly browned, crisped, and cooked through.
Serve warm fries with ketchup, apple cider vinegar, or vegan ranch dressing.
Chef's Notes: To make the fries in the oven, bake in a 350-degree oven for 20-25 minutes until crisp. Turn with tongs once during baking.
For gluten-free fries, substitute all-purpose flour with 1:1 gluten-free flour blend.
| Total calories per serving: 133 | Fat: <1 gram |
| Carbohydrates: 30 grams | Protein: 4 grams |
| Sodium: 148 milligrams | Fiber: 3 grams |
Cajun Chick'n Nuggets
(Makes 6, 5-nugget servings)
Nuggets:
1 cup wheat gluten flour
1 Tablespoon active dry yeast
2 teaspoons vegan poultry seasoning blend
1/2 teaspoon Cajun spice blend, or to taste
1/4 teaspoon cayenne pepper, or to taste
Salt and pepper, to taste, optional
3/4 cup warm low-sodium vegetable stock
3 cups vegan panko breadcrumbs
4 cups low-sodium vegetable stock or water
Olive oil spray
In a medium bowl, whisk wheat gluten flour, yeast, spices, and salt and pepper, if using. Gradually pour warm stock into nugget mixture. Using your hands, knead mixture until a tacky ball forms. The ball shouldn't be wet or sticky; if it is, add more wheat gluten flour. If the dough ball is dry or crumbly, add a few drops of warm stock or water.
With the dough ball in the mixing bowl, place a clean, warm cloth over the bowl and set aside for 30 minutes to rise. Meanwhile, make Dry and Wet Mixes.
Dry Mix:
1 cup all-purpose flour
1 Tablespoon garlic powder
1 Tablespoon onion powder
1 Tablespoon dried parsley
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon crushed red pepper flakes, or to taste
1/4 teaspoon ground nutmeg
Salt and black pepper, to taste, optional
In a large bowl, whisk Dry Mix ingredients. Set aside.
Wet Mix:
3/4 cup unsweetened, plain vegan milk
1/2 cup unsweetened applesauce
4-5 shakes hot sauce, to taste, optional
In a small bowl, whisk together Wet Mix. Set aside.
To prepare the nuggets, pour breadcrumbs into a third bowl and set aside.
Bring 4 cups of stock or water to a boil in a large pot. Cut off small portions of the dough ball, approximately 1 Tablespoon in size, and form nugget shapes. Drop them into the boiling water. Nuggets will expand during this boiling step. Using a slotted spoon, periodically turn the nuggets over in the pot to prevent sticking. After about 3-4 minutes, scoop nuggets out of boiling water and immediately place in the dry mix to cool.
One at a time, dip nuggets from Dry Mix into Wet Mix, then into breadcrumbs, rolling to make sure nuggets are completely covered.
Place coated nuggets into air fryer basket in a single layer. Spritz with olive oil spray to help with browning. Set air fryer to 350 degrees for 15-20 minutes. Flip once during cooking.
When the nuggets are firm in the middle and have a golden color, place in a serving dish and enjoy with your favorite dipping sauces, such as ketchup, mustard, vegan BBQ, vegan Bleu cheese, or vegan ranch!
Chef's Note: To make the nuggets in the oven, bake in a 350-degree oven for 20-25 minutes until cooked through and crisp, flipping once during cooking.
| Total calories per serving: 306 | Fat:1 gram |
| Carbohydrates: 50 grams | Protein: 24 grams |
| Sodium: 196 milligrams | Fiber: 2 grams |
Jay is a 42-year-old Marylander and owns The Vegan's Choice, a Black-owned, vegan catering and meal prep operation. The Vegan's Choice offers soy-free soul food, including a variety of hot breakfasts, entré sandwiches, and more. theveganschoice.org
