Tillie Doyle
Air fryers are a convenient and healthy way to cook a stir fry. They can be used to cook a variety of ingredients, such as chicken, beef, shrimp, tofu, and vegetables like bell peppers, onions, and mushrooms. The air fryer's design ensures even cooking and a nice char on the ingredients. Using an air fryer is also a healthier alternative to traditional deep-frying methods as it requires less oil, resulting in food that is not greasy or overly fatty. With minimal prep and simple ingredients, a delicious stir fry can be achieved in just a few minutes, making it perfect for busy weeknights.
| Characteristics | Values |
|---|---|
| Type of meal | One-basket meal |
| Ingredients | Chicken, beef, shrimp, tofu, chickpeas, vegetables (broccoli, carrots, onions, bell peppers, mushrooms, snow peas, etc.), rice, noodles |
| Preparation | Cut ingredients into similar-sized pieces, marinate meat, wash utensils that have touched raw meat |
| Oil | Olive oil, avocado oil, sesame oil, vegetable oil, grapeseed oil, stir-fry oil |
| Temperature | 375-380°F |
| Time | 7-15 minutes |
| Additional flavors | Rice vinegar, honey, soy sauce, minced garlic, ginger, chili powder, brown sugar, garlic powder, orange sauce, black pepper, dark soy sauce, Italian seasoning, hot sauce |
| Calories | 224-301 kcal |
| Nutrition | Carbohydrates, protein, fat, saturated fat, polyunsaturated fat, monounsaturated fat, trans fat, cholesterol, sodium, potassium, fiber, sugar, vitamins, calcium, iron |
| Leftovers | Store in an airtight container for up to 3-4 days, freeze for up to 1 month |
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What You'll Learn
Choosing your ingredients
First, select your protein. Chicken, beef, shrimp, and tofu are all popular options. You can also use chickpeas for a vegetarian option or even leftover roasted chicken. If you're using chicken, cut the chicken breasts into cube-sized pieces. For beef, opt for a tender and flavorful cut like sirloin.
Next, choose your vegetables. You can use fresh or frozen veggies, depending on what you have on hand. Bell peppers, onions, mushrooms, broccoli, carrots, snap peas, zucchini, and eggplant are all great options. Just be sure to cut them into similar-sized pieces for even cooking.
You'll also need some oil to prevent your ingredients from sticking to the air fryer basket. Avocado oil, olive oil, sesame oil, or a stir-fry oil designed specifically for air fryers are all good choices.
Finally, decide on a sauce or marinade. A simple combination of soy sauce, minced garlic, honey, rice vinegar, and oil is a great place to start. You can also add some chili powder, brown sugar, and freshly grated ginger for a spicier, sweeter flavor. If you're short on time, a good-quality teriyaki sauce can be a great substitute for a homemade stir-fry sauce.
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Preparing your meat and vegetables
Next, prepare your vegetables. You can use fresh or frozen vegetables, and a wide variety of options are available. Bell peppers, onions, mushrooms, and broccoli are commonly used, but you can also add zucchini, bok choy, brussels sprouts, snap peas, cauliflower rice, carrots, eggplant, asparagus, or baby corn. Ensure that your vegetables are cut into similar-sized pieces to ensure even cooking.
After cutting your vegetables, it's a good idea to wash, dry, and season them. You can sprinkle them with salt and black pepper, or use a marinade. A simple marinade can be made by whisking together sesame oil, soy sauce, brown sugar, chilli powder, and freshly grated ginger. Place your meat in a bowl or bag, add the marinade, and toss to coat. Let the meat marinate in the refrigerator for at least 15 minutes, or up to an hour.
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$7.07 $11.99
Cooking your stir fry
Firstly, you don't need to preheat your air fryer. However, if you want your food to cook more evenly, you can preheat it for a few minutes.
For a chicken stir fry, cut 2-3 chicken breasts into bite-sized pieces and place them in a bowl or bag with your chosen stir fry sauce. You can make your own sauce by whisking together ingredients like sesame oil, soy sauce, brown sugar, chili powder, and freshly grated ginger. Toss the chicken in the sauce until it's fully coated. Leave the chicken to marinate in the fridge for 15 minutes to an hour.
Next, wash, dry, and cut your chosen vegetables. You can use fresh or frozen veggies, such as bell peppers, onions, mushrooms, and broccoli. Place a disposable or reusable liner in your air fryer basket, which will help with cleanup and keep the juices locked in. Put the chicken and vegetables in the basket, and add any powdered seasonings, oils, and honey. Shake and stir the ingredients to ensure everything is coated in the seasonings.
Finally, bake at 375°F for 15 minutes or until the chicken reaches an internal temperature of 165°F. You can serve your stir fry on its own or with rice or noodles.
If you're making a beef stir fry, you can follow a similar process but cook the beef separately from the vegetables to ensure they don't become overcooked. You can also experiment with different types of meat, tofu, or vegetables.
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Serving suggestions
There are many ways to serve an air-fried stir fry. The most popular option is to serve it with rice. This could be steamed rice, white rice, brown rice, basmati rice, wild rice, or even cauliflower rice. If you're looking for a quicker option, you can use frozen, microwavable rice.
You could also serve your stir fry with noodles. This is a great option if you're looking for something a little more filling.
If you're in the mood for something different, you could try serving your stir fry with mashed potatoes, baked potatoes, or sweet potatoes. These options will add a bit of sweetness to your dish.
For a low-carb option, you can serve your stir fry as-is, or with a side of roasted vegetables. Some great vegetable options to include in your stir fry are bell peppers, onions, mushrooms, snow peas, carrots, broccoli, zucchini, eggplant, asparagus, and baby corn.
If you're using meat in your stir fry, it's important to let it rest for a few minutes before serving to allow the juices to redistribute, making the meat more tender and flavorful.
Finally, don't forget that you can always experiment with different proteins and vegetables to find your perfect combination!
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Storing leftovers
To reheat, it is best to use a microwave. Cover the leftovers and place them in a microwave-safe dish. Cook at 50% power until heated through. Avoid overcooking, as this will lead to tough chicken. You can also use an air fryer or oven to reheat. For this, wrap the leftovers in foil and heat at 300 degrees until heated through.
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Frequently asked questions
You can use any type of meat, tofu, or vegetables. Chicken is a popular choice, but you can also use beef, shrimp, or scallops. For vegetables, you can use bell peppers, onions, mushrooms, broccoli, carrots, or baby corn. You will also need oil, and a sauce made from ingredients such as soy sauce, rice vinegar, honey, and garlic.
First, marinate your meat in the sauce for at least 15 minutes, or up to an hour. Next, lightly spray the air fryer basket with oil, and add the meat and vegetables. Air fry at 375-380°F for 7-9 minutes, tossing the ingredients halfway through. The stir fry is done when the meat has an internal temperature of 165°F.
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, cover and microwave at 50% power until heated through.
