20
Nutritional information per serving (based on 6 servings):
Calories 137 (36% from fat) • carb. 17g • pro. 5g • fat 6g • sat. fat 2g
chol. 41mg • sod. 488mg • calc. 83mg • fiber 2g
Spring Rolls
Make your favourite takeout dish at home without deep-frying – these
appetizers are packed with fresh ingredients and great flavour.
Makes 28 spring rolls
Nonstick cooking spray
6
green cabbage leaves (about 10 ounces [295 ml]),
shredded or finely sliced
3
medium carrots (about 6 ounces [170 g]), julienned
1
1-inch (2.5 cm) piece fresh ginger, peeled and julienned
3
green onions, thinly sliced
½
small green chile, like jalapeño or serrano, finely chopped
1
/
3
cup (75 ml) fresh basil leaves, thinly sliced
½
cup (125 ml) fresh cilantro, chopped
1½
tablespoons (25 ml) fish sauce
½
lime, juiced
½
block extra-firm tofu, cut into 28 thick julienne strips
Egg roll wrappers
Vegetable oil, for brushing
Sweet chili sauce, for serving
1. Place the AirFryer Basket onto the Baking Pan and coat with
nonstick spray. Reserve.
2. Put all of the filling ingredients, except the tofu, into a mixing bowl.
Combine and reserve.
3. Place one piece of tofu in the center of one egg roll wrapper, and
top with about 1 tablespoon (15 ml) of filling. Fold the bottom of
the wrapper up, over the filling. Fold the right side over and then
the left, and roll up to secure the spring roll. Brush the edge with
water to seal. Transfer to prepared basket. Reserve and repeat with
remaining wrappers. Spray or brush liberally and evenly with oil.
4. Place into the oven in the upper rack position. Set to AirFry at
400ºF (200°C). Cook until golden brown, about 10 minutes.
5. Serve immediately with a sweet chili sauce.
Nutritional information per spring roll:
Calories 45 (43% from fat) • carb. 5g • pro. 2g • fat 2g • sat. fat 0g
chol. 7mg • sod. 95mg • calc. 15mg • fiber 1g
Main Dishes
Chicken Tenders
These homemade tenders are a favourite for all ages.
Makes about 6 servings
Nonstick cooking spray
1 to 1½ pounds (454 to 680 g) thinly sliced chicken breast
1
cup (250 ml) unbleached, all-purpose flour
2
large eggs, lightly beaten
1
cup (250 ml) panko breadcrumbs
¾
teaspoon (3.75 ml) kosher salt
¾
teaspoon (3.75 ml) freshly ground pepper
Olive oil, for spraying or brushing
1. Place the AirFryer Basket onto the Baking Pan and coat with
nonstick spray. Reserve.
2. Cut the thin chicken breasts into strips, about 4 in. x 1 in.
(10 to 2.5 cm) each.
3. Put the flour, eggs and panko into individual containers large
enough for dipping the chicken.
