Heart-Healthy Crispy Fried Olives
Elevate your snacking game with these Heart-Healthy Crispy Fried Olives, a guilt-free indulgence packed with flavor and crunch! This recipe transforms tender green olives into irresistibly crispy bites using whole wheat flour, panko breadcrumbs, and a hint of Parmesan cheese for a savory finish. Infused with lemon zest and black pepper, these delectable bites are air-fried to perfection, delivering the ultimate combination of golden texture and lightness without deep frying. Perfect for sharing as a nourishing appetizer or midday snack, these crispy olives are quick to prepare in just 25 minutes and cater to heart-conscious eaters by swapping traditional frying methods for a healthier air-fried twist. Serve them warm and watch them vanish in no time!
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Recipe Information
Ingredients
- 20 pieces large green olives, pitted
- 0.5 cup whole wheat flour
- 1 piece large egg, beaten
- 2 tablespoons water
- 0.75 cup panko breadcrumbs
- 2 tablespoons grated Parmesan cheese
- 1 teaspoon lemon zest
- 0.25 teaspoon black pepper
- as needed olive oil spray
Instructions
Preheat the air fryer to 400°F (200°C) if using.
Pat the olives dry with a paper towel to remove excess moisture.
Place the whole wheat flour in a small bowl.
In another bowl, beat the egg with water to create an egg wash.
In a third bowl, combine the panko breadcrumbs with Parmesan cheese, lemon zest, and black pepper.
Roll each olive in the flour to coat lightly, then dip into the beaten egg mixture. Allow any excess egg to drip off.
Coat the olives thoroughly in the panko mixture, pressing gently to adhere.
Arrange the coated olives in a single layer in the air fryer basket, ensuring they do not touch.
Spray the olives lightly with olive oil spray, ensuring even coverage.
Air fry the olives for 8-10 minutes, shaking the basket halfway through, until they are golden brown and crispy.
Serve warm as a delicious appetizer or snack.
Nutrition Facts
Calories |
586 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 1879 mg | 82% | |
| Total Carbohydrate | 81.0 g | 29% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 3.0 g | ||
| Protein | 24.0 g | 48% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 241 mg | 19% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 326 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
