PART THREE: KETO AIR FRYER SIDE DISHES
Butternut Squash Risotto
Preparation time: 36mins
Serves: 4
Ingredients
 ​       5 cups warm chicken broth
 ​       1 tsp. fresh rosemary, chopped
 ​       1 tsp. fresh thyme, chopped
 ​       ¼ cup yellow onion, diced
 ​       2 cups butternut squash, diced small
 ​       3 tbsp. olive oil
 ​       1 tsp. salt
 ​       1 tsp. ground nutmeg
 ​       1 ¼ cups Arborio rice
 ​       ½ cup dried cranberries, chopped
 ​       ¼ cup grated parmesan cheese
Directions
  1. ​​ Preheat the air fryer to 390 degrees F. 
  1. ​​ Place the squash in the air fryer basket and drizzle with 1 tbsp. of the oil.
  1. ​​ Season with salt and nutmeg. Cook for 20 minutes. 
  1. ​​ In a skillet, heat the remaining oil. Add the onions, rosemary, and thyme, cook until onions are soft.
  1. ​​ Then add the Arborio rice and cook until the rice is lightly browned.  Add 1 cup of the broth, and stir until absorbed.
  1. ​​ Repeat until all the liquid is absorbed and rice is tender.
  1. ​​ Stir in the cooked squash, cranberries, and parmesan
  1. ​​ Serve and enjoy.
Nutritional Information
Calorie                                210
Fats                          9g
Fiber                        2g
Carbs                                   22g
Protein                                6g
Egg, Ham, and Cheese Biscuits
Preparation time: 35mins
Serves: 10
Ingredients
 ​       1½ cups flour
 ​       2 eggs
 ​       ¼ cup milk
 ​       ½ cup butter, cubed
 ​       2 tsp. baking powder
 ​       1 tsp. sugar
 ​       1 tsp. salt
 ​       1 cup deli ham, chopped
 ​       ½ cup shredded cheddar cheese
Directions
  1. ​​ Preheat the air fryer to 390 degrees F. 
  1. ​​ Combine the flour, baking powder, sugar, salt, and butter. Press the ingredients together until the mixture is a fine crumb.
  1. ​​ Add the cheese and ham and mix well. 
  1. ​​ Create a well in the middle of the mixture. Place the eggs and milk into the well and mix until a sticky dough forms. 
  1. ​​ Drop the mixture by the spoonful onto the baking tray. Bake for 20 minutes. 
  1. ​​ Serve warm and enjoy!
Nutritional Information
Calorie                                459
Fats                          24.57g
Fiber                        0.8g
Carbs                                   42.68gg
Protein                                18.57g
Air Fried Stuffed Pizza Pastries
Preparation time: 25mins
Serves: 2
Ingredients
 ​       1 (13.5-ounce) readymade pizza crust
 ​       6-ounces of sliced pepperoni
 ​       1 tbsp. of melted butter
 ​       1 tsp. of black pepper
 ​       1 tsp. of garlic powder
 ​       3 tbsp. of Parmesan cheese, grated
 ​       1 tsp. of salt
 ​       1 tsp. of Italian seasoning
 ​       12-ounces of mozzarella cheese, shredded
Directions
  1. ​​ Preheat the air fryer to 390 degrees Fahrenheit. 
  1. ​​ In a bowl combine the butter, salt, garlic powder, Italian seasoning, and black pepper. 
  1. ​​ Cut the pizza crust into 4-inch squares.
  1. ​​ Fill the middle of each square using the pepperoni.
  1. ​​ Add cheese on top.  Take one edge of each square and bring it to another end. Seal using a fork. 
  1. ​​ Brush the pastries using the butter mixture.  Air fry for about 15 minutes. 
  1. ​​ Serve hot.
Nutritional Information
Calorie                                500
Fats                          25g
Fiber                        4g
Carbs                                   57g
Protein                                25g
Royal Meatball Sub
Preparation time: 30mins
Serves: 3
Ingredients
 ​       3 baguettes
 ​       1 onion, peeled and chopped
 ​       1 (15-ounce) can of tomato sauce
 ​       ½ cup of cheddar cheese, shredded
 ​       1 pound of ground beef
 ​       ¼ cup of panko breadcrumbs
 ​       1 egg
 ​       4 slices of provolone cheese
 ​       1 tbsp. of olive oil
 ​       1 tsp. of black pepper
 ​       1 tbsp. of dried parsley
 ​       1 tbsp. of dried oregano
 ​       1 tsp. of salt
Directions
  1. ​​ Preheat the air fryer to 360 degrees Fahrenheit. 
  1. ​​ Combine the ground beef, egg, seasonings, breadcrumbs, and onion in a bowl. 
  1. ​​ Mix well and create meatballs using the hands. 
  1. ​​ Fry them in the air fryer for 15 minutes. 
  1. ​​ Put egg and stir until it is properly mixed 
  1. ​​ Cut the baguettes into small pieces and drizzle some olive oil.  Toast them in the air fryer for a minute or two. 
  1. ​​ In a pan add the tomato sauce and add to the air fryer. Cook for about 5 minutes. 
  1. ​​ Brush the baguettes with the tomato sauce, add the meatballs and cheese.
  1. ​​ Add to the air fryer one more time and wait for the cheese to melt.
  1. ​​ Serve hot.
Nutritional Information
Calorie                                530
Fats                          40g
Fiber                        2g
Carbs                                   52g
Protein                                38g
Spinach Stuffed Cannelloni
Preparation time: 25mins
Serves: 4
Ingredients
 ​       2 tbsp.  Parmesan cheese
 ​       1 egg 1 cup spinach, cooked
 ​       9 cannelloni shells, cooked
 ​       3 cups Tomato Sauce
 ​       2 cups alfredo sauce
 ​       1 cup ricotta cheese
 ​       1 cup shredded mozzarella
Directions
  1. ​​ Preheat the fryer to 380 degrees F 
  1. ​​ Combine the spinach, ricotta, parmesan, garlic, and egg. Mix well. 
  1. ​​ Place the spinach mixture into a piping bag and fill the cannelloni shells.
  1. ​​ Place the filled shells on to the fryer try 
  1. ​​ Top with the alfredo and tomato sauce. Sprinkle mozzarella on top. Bake for 15 minutes. 
  1. ​​ Serve hot, enjoy!
Nutritional Information
Calorie                                207.4
Fats                          9.9g
Fiber                        1.5g
Carbs                                   13.5g
Protein                                16.3g
Cheesy Stuffed Manicotti
Preparation time: 25mins
Serves: 4
Ingredients
 ​       1 tbsp. dried parsley
 ​       8 Manicotti Shells, cooked
 ​       1 large egg
 ​       1 cups ricotta cheese
 ​       2 cups shredded mozzarella
 ​       1 cup grated Parmesan cheese
 ​       3 cups alfredo sauce
Directions
  1. ​​ Preheat the air fryer to 350 degrees F. 
  1. ​​ Combine the egg, ricotta, one cup of the mozzarella, and parmesan cheese. Mix well.
  1. ​​ Place the filling into a piping bag and fill the manicotti shells with the mixture. Place the filled shells on the fryer tray. 
  1. ​​ Top with Alfredo sauce and sprinkle the last cup of mozzarella on top.
  1. ​​ Bake for 15 minutes. 
  1. ​​ Remove and sprinkle parsley on top.
  1. ​​ Serve and enjoy!
Nutritional Information
Calorie                                162.3
Fats                          3.6g
Fiber                        2.1g
Carbs                                   19.3g
Protein                                10.3g
Air Fried Cinnamon Biscuits
Preparation time: 10mins
Serves: 6
Ingredients
 ​       1 can premade buttermilk biscuits
 ​       2 tbsp. butter, melted
 ​       2 tbsp. cinnamon sugar
Directions
  1. ​​ Set the temperature to 375 degrees F 
  1. ​​ Place the biscuits on the fryer tray and brush with butter.
  1. ​​ Bake for 5 minutes, turn the biscuits and bake for 5 more minutes.
  1. ​​ Top with cinnamon sugar.
  1. ​​ Serve hot.  
Nutritional Information
Calorie                                320
Fats                          18g
Fiber                        1g
Carbs                                   28g
Protein                                4g
Gorgonzola-Stuffed Dates in Prosciutto Blankets
Preparation time: 15mins
Serves: 4
Ingredients
 ​       4 Prosciutto Strips, cut into three
 ​       12 Medjool Dates
 ​       12 pieces of Gorgonzola Cheese (about 4 ounces in total)
 ​       1 tsp. Seasoning by choice
Directions
  1. ​​ Preheat your Air Fryer to 400 degrees F. 
  1. ​​ Stuff each date with a piece of Gorgonzola cheese. 
  1. ​​ Wrap the dates in prosciutto and secure with toothpicks. 
  1. ​​ Arrange the wrapped dates in your Air Fryer.  Bake for 10 minutes. 
  1. ​​ Arrange on a serving platter and sprinkle your favorite seasoning over. 
  1. ​​ Enjoy!
Nutritional Information
Calorie                                49.6
Fats                          2.3g
Fiber                        0.7g
Carbs                                   4.3g
Protein                                2.6g
Roasted Eggplant and Zucchini Pasta Salad
Preparation time: 50mins
Serves: 6
Ingredients
 ​       1 tbsp. Olive Oil
 ​       ½ cup Italian Dressing
 ​       ½ cup grated Parmesan Cheese
 ​       4 cups cooked Pasta
 ​       3 Eggplants, chopped
 ​       3 Zucchini, chopped
 ​       4 Tomatoes, chopped
 ​       1 cup halved Cherry Tomatoes
 ​       Salt and Pepper, to taste
Directions
  1. ​​ Preheat your Air Fryer to 360 degrees F. 
  1. ​​ Place the eggplant, zucchini, and tomatoes in the Air Fryer. 
  1. ​​ Drizzle with the oil and season with salt and pepper.  Cook for 40 minutes. 
  1. ​​ Place them in a bowl.  Add the rest of the ingredients. 
  1. ​​ Stir to combine.  Serve and enjoy!
Nutritional Information
Calorie                                331
Fats                          10.3g
Fiber                        3.9g
Carbs                                   27.7g
Protein                                9.1g
Lemony Roasted Cabbage
Preparation time: 35mins
Serves: 4
Ingredients
 ​       ½ large head of Cabbage
 ​       2 tbsp. Olive Oil
 ​       ½ tsp. Garlic Powder Pinch of Red Pepper Fakes
 ​       ¼ tsp. Salt
 ​       Pinch of Black Pepper
 ​       Juice of 1 Lemon
Directions
  1. ​​ Preheat your Air Fryer to 390 degrees F. 
  1. ​​ Cut the cabbage into 4 wedges, and brush them with the olive oil. 
  1. ​​ Sprinkle with salt, pepper, garlic powder, and pepper flakes. 
  1. ​​ Place in the Air Fryer and cook for 30 minutes. 
  1. ​​ Drizzle with the lemon juice. 
  1. ​​ Serve and enjoy!
Nutritional Information
Calorie                                56
Fats                          2.8g
Fiber                        2.8g
Carbs                                   6.8g
Protein                                1.8g
Lemon-Pepper Green Beans
Preparation time: 20mins
Serves: 6
Ingredients
 ​       1 tsp. pepper
 ​       ¼ tsp. salt
 ​       1 lb. green beans, fresh
 ​       ½ lemon or
 ​       1 tsp. lemon juice
 ​       ¼ tsp. sesame oil or flavored cooking oil
Directions
  1. ​​ Rinse and dry green beans. If from a can, strain well and dry. 
  1. ​​ Place green beans loosely in fryer pan (do not use vented basket). 
  1. ​​ Squeeze juice of half lemon over green beans.  Add salt and pepper. 
  1. ​​ Drizzle oil over top. 
  1. ​​ Air fry at 400°F for 10-12 minutes. 2.   
  1. ​​ Serve hot.
Nutritional Information
Calorie                                93.5
Fats                          1.6g
Fiber                        2.4g
Carbs                                   6.4g
Protein                                15.1g
Tenderloin Ala Mama
Preparation time: 120mins
Serves: 6
Ingredients
 ​       2-3 lb. pork loin, unseasoned
 ​       1 pinch salt & pepper
 ​       ½ cup soy sauce
 ​       ½ cup ketchup
 ​       ½ cup Worcestershire sauce
Directions
  1. ​​ In a medium bowl, mix all three marinade ingredients until thoroughly blended. 
  1. ​​ Place tenderloin in a sealable bag or bowl, and cover with approximately 1 cup of the marinade. 
  1. ​​ Refrigerate tenderloin and remaining marinade for at least 2 hours. 
  1. ​​ Place in the marinade, cover/seal, refrigerate for a minimum of two hours. 
  1. ​​ Drain excess marinade from tenderloin and place in air fryer basket.  Air fry at 400°F for 7 minutes. 
  1. ​​ Remove air fryer basket and gently flip tenderloin. 
  1. ​​ Air fry at 400°F for an additional 7 minutes. 
  1. ​​ Open air fryer basket and pour remaining marinade over tenderloin. 
  1. ​​ Air fry at 400°F for another 2 minutes, or until the marinade warms. 
  1. ​​ Slice and serve hot. 
Nutritional Information
Calorie                                89.6
Fats                          6.7g
Fiber                        0g
Carbs                                   0g
Protein                               0g
Pork Chop Perfection
Preparation time: 35mins
Serves: 4
Ingredients
 ​       ½ cup Dijon mustard
 ​       ½ cup bread crumbs, seasoned
 ​       ½ tsp. cayenne pepper
 ​       4 pork chops, lean, bone-in or boneless
 ​       1 tsp. salt
 ​       1 tsp. pepper
 ​       1 tbsp. canola or sunflower oil
Directions
  1. ​​ Coat each pork chop with Dijon mustard. 
  1. ​​ In a shallow bowl, combine bread crumbs, salt, pepper, and cayenne pepper. 
  1. ​​ Dredge pork chops in breadcrumb mixture, coating evenly. 
  1. ​​ Brush or spray thin coating of oil on each pork chop. 
  1. ​​ Air fry at 400°F for 10 minutes. 
  1. ​​ Remove air fryer basket, flip chops. 
  1. ​​ Air fry at 400°F for an additional 10 minutes. 
  1. ​​ Allow to cool five minutes before serving.
Nutritional Information
Calorie                                175.5
Fats                          8g
Fiber                        0.1g
Carbs                                   1.4g
Protein                               0g
Almond, and Poppy Seed Cabbage Salad
Preparation time: 15mins
Serves: 4
Ingredients
 ​       ½ cup diced Green Pepper
 ​       1 cup of Mayonnaise
 ​       2 tbsp. minced Chives
 ​       1 tbsp. Poppy Seeds
 ​       ½ cup Slivered Almonds
 ​       5 cups Shredded Cabbage
 ​       ½ cup chopped Celery
 ​       2 tbsp. Mustard
 ​       1 tbsp. Honey
 ​       ¼ tsp. Salt Pinch of Black Pepper
 ​       1 tbsp. Lemon Juice
Directions
  1. ​​ Preheat your Air Fryer to 340 degrees F. 
  1. ​​ Place the cabbage and almonds, in the air dryer. 
  1. ​​ Drizzle with olive oil and cook for 5 minutes. 
  1. ​​ Transfer to a bowl.  Add the green peppers, chives, and celery, and toss to combine. 
  1. ​​ In a small bowl, whisk together the rest of the ingredients. 
  1. ​​ Pour the mixture over the salad.  Toss to coat well. 
  1. ​​ Serve and enjoy!
Nutritional Information
Calorie                                364.4
Fats                          20.5g
Fiber                        1.4g
Carbs                                   38.4g
Protein                                6.5g