It’s mealtime, and you need to cook up some basic protein… preferably fast. Don’t waste time with frantic Google searches for “how cook chicken breast healthy quick” or “need breakfast protein help so hungry”—bookmark this rundown of how to cook six popular proteins in the air fryer. Only about 20 minutes or less!
Hard-Cooked Eggs
1/12 of recipe (1 egg): 72 calories, 4.5g total fat (1.5g sat. fat), 71mg sodium, 0.5g carbs, 0g fiber, <0.5g sugars, 6g protein
WW Points® value 0*
Place 12 large eggs in an air fryer. Set air fryer to 270ºF. Cook eggs for 15 minutes.
HG FYI: Your eggshells may develop brown spots, but that won’t affect the taste of the eggs inside.
Bacon
1/2 of recipe (2 slices): 63 calories, 4.5g total fat (1.5g sat. fat), 290mg sodium, <0.5g carbs, 0g fiber, 0g sugars, 5g protein
WW Points® value 2*
Place 4 slices center-cut bacon in an air fryer. Set air fryer to 400ºF. Cook until crispy and cooked through, about 10 minutes.
Chicken Breast
1/2 of recipe (1 cutlet): 170 calories, 3.5g total fat (0.5g sat. fat), 208mg sodium, 0g carbs, 0g fiber, 0g sugars, 31.5g protein
WW Points® value 0*
Season two 5-oz. raw boneless skinless chicken breast cutlets with 1/8 tsp. salt and 1/8 tsp. black pepper. Spray an air fryer with non-aerosol nonstick spray. Place chicken in the air fryer. Set air fryer to 370ºF. Cook chicken until cooked through, about 18 minutes.
Salmon
1/2 of recipe (1 fillet): 228 calories, 11.5g total fat (6g sat. fat), 340mg sodium, 0g carbs, 0g fiber, 0g sugars, 59g protein
WW Points® value 0*
Season two 5-oz. raw skinless salmon fillets with 1/8 tsp. salt and 1/8 tsp. black pepper. Spray an air fryer with non-aerosol nonstick spray. Place salmon in the air fryer. Set air fryer to 400ºF. Cook salmon until cooked through, 10–12 minutes.
Steak
1/2 of recipe (1 fillet): 224 calories, 7.5g total fat (2.5g sat. fat), 256mg sodium, 0g carbs, 0g fiber, 0g sugars, 39g protein
WW Points® value 0*
Season two 6-oz. raw lean steak fillets (about 1-inch thick) with 1/8 tsp. salt and 1/8 tsp. black pepper. Spray an air fryer with non-aerosol nonstick spray. Place steak in the air fryer. Set air fryer to 400ºF. Cook steak until cooked to your preference, about 8 minutes.
Burger Patties
1/2 of recipe (1 patty): 194 calories, 7g total fat (3g sat. fat), 240mg sodium, 0g carbs, 0g fiber, 0g sugars, 30g protein
WW Points® value 0*
In a medium bowl, mix 10 oz. raw extra-lean ground beef (at least 95% lean), 1/8 tsp. salt, and 1/8 tsp. black pepper. Evenly form into 2 patties, each about 1/2 inch thick. Spray an air fryer with non-aerosol nonstick spray. Place burger patties in the air fryer. Set air fryer to 390ºF. Cook patties until cooked to your preference, 12–14 minutes, flipping halfway through.
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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark. For those on the Diabetic Plan, values may vary.
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