Whether you’re looking for an easy holiday meal that doesn’t take up oven space or aiming to impress your friends with a Sunday feast that will have them begging for seconds, this air fryer roast beef recipe is exactly what you’re looking for. It comes out of the air fryer perfectly tender in under an hour!

Discover the Rump Roast Recipe That’s Breaking All the Rules

Roast beef holds a cherished spot in the heart of family gatherings for its simplicity and grandeur.

A beautiful roast can be intimidating and traditionally requires hours of slow roasting (I can never make one without recalling the scene from Gilmore Girls when Lindsay makes one for Dean), but you don’t need a culinary degree or years of kitchen toil under your belt to master this recipe.

The air fryer cooks the roast from the outside in, sealing the juices under a delicious herb crust. The meat comes out so tender and juicy! And even better, air fryer roast beef is ready to eat in just about an hour.

Arm yourself with a good-quality roast (I use bottom round), your favorite seasonings, and your air fryer basket and you’ll be ready to male this classic recipe any night of the week!

Ingredients You’ll Need

Bottom round roast. Look for a 3-4 pound roast good marbling for the best flavor and tenderness. For the best quality beef at an affordable price, choose a Certified Angus roast. These cuts are selected from the top third of choice cuts (ie above average) with marbling that can be similar to a prime roast.

Dried spices. I use a mix of garlic powder, Italian seasoning, kosher salt, and my personal secret weapon: Penzy’s mignonette pepper, a blend of black and white pepper and coriander that makes everythingtaste incredible.

Olive Oil.

You’ll also need a roasting pan that’s large enough to fit your roast. A meat thermometer is also helpful for ensuring your roast is cooked perfectly.

How to make a tender beef roast in the air fryer

Combine the oil and herbs in a small bowl.

Massage the herb rub into the beef, ensuring it’s thoroughly coated. This not only infuses the meat with flavor but also guarantees a gorgeous brown crust forms on the exterior of the roast.

Air Fry the beef for 15 minutes plus an additional 10 minutes per pound for medium rare. That means a 3 pound roast would take 45 minutes. For a medium well roast, cook 15 minutes plus an additional 13 minutes per pound (about 55 minutes total) and for well done, cook an additional 17 minutes (65 minutes total).

Rest the beef for 15 minutes before slicing to allow the juices to redistribute throughout the meat. This will keep them from running all over the place when you slice into the meat and will ensure it stays deliciously juicy.

Pro tips for the best oven beef roast

• Preheat your air fryer. Just like your oven, preheating helps to cook your roast evenly. It only takes a few minutes. I turn my air fryer on when I start putting the herb rub together.
• Let It Rest. Always let your roast beef rest for at least 10 minutes before slicing. Please don’t skip this step if you want a tender roast beef!
• Invest in a Meat Thermometer. The perfect medium rare is achieved at an internal temperature of 130°F (54°C). Take it out of the air fryer at 125°F — the temperature will continue to rise after you stop cooking it.
• Cut across the grain into thin slices.

Commonly asked questions

More delicious main course recipes for special occasions

• Air Fryer Rotisserie Chicken
• Classic Rump Roast
• Baked Crab Cakes
• Slow Cooker Red Wine Beef
• Prosciutto Wrapped Pork Tenderloin
• Baked Ham with Apricot-Mustard Glaze
• Roasted Beef Tenderloin with Horseradish Crust

Print

Air Fryer Roast Beef

This simple roast beef recipe is made in the air fryer in just about an hour. It's so tender and juicy!

Course Beef Recipes

Cuisine American

Keyword air fryer bottom round, air fryer roast beef, bottom round roast beef

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 6 people

Calories 360kcal

Author Lauren Keating

Equipment

• Air Fryer
• meat thermometer

Ingredients

• 3-4 pound bottom round beef roast
• 2 tablespoons olive oil
• 1 teaspoon kosher salt
• 1 teaspoon Italian seasoning
• ¾ teaspoon mignonette pepper or black pepper
• ½ teaspoon garlic powder

Instructions

• Preheat your air fryer to 375°F.
• In a small bowl, combine the oil, salt, Italian seasoning, pepper, and garlic powder.
• Rub the beef all over with the spice rub.
• Air fry the beef for 15 minutes, plus an additional 10 minutes per pound for medium rare, to an internal temperature of 125℉)
• Let the beef rest on a cutting board tented with foil for 15 minutes.
• Slice the beef thinly against the grain.

Notes

For a medium well roast, cook 15 minutes plus an additional 13 minutes per pound (about 55 minutes total) and for well done, cook an additional 17 minutes (65 minutes total)

Nutrition

Serving: 1serving | Calories: 360kcal | Carbohydrates: 0.4g | Protein: 50g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 141mg | Sodium: 515mg | Potassium: 781mg | Fiber: 0.2g | Sugar: 0.02g | Vitamin A: 6IU | Vitamin C: 0.01mg | Calcium: 49mg | Iron: 5mg

What you’ll love about this recipe:

• Make it ahead. This peanut sauce keeps well for up to a week, so it’s ready for all of your dipping and drizzling needs.
• Perfect dipping sauce. Whether it’s satay skewers, fresh vegetables, or crispy spring rolls, this sauce makes even the simplest dishes incredibly delicious!
• Super speedy. This recipe only takes about 5 minutes to prepare; it only needs to cook long enough for the peanut butter to melt. You can even make it in the microwave! 

Forget Takeout! Make the Ultimate Peanut Sauce at Home

If you’ve ever had a really good, savory peanut sauce, you’ll know it’s something special. 

For me, it’s never been just a condiment. It’s a star in its own right, worthy of standing alone—even dictating the main course at times. I can’t even tell you how many times I’ve been tempted to order chicken satay at Thai and Vietnamese restaurants just for a taste of that mouthwatering sauce. 

I tried for years to make my own peanut sauce at home but, like  most culinary experiments, my initial batches were far from perfect. They were either overly sweet or too thick, missing the delicate balance of the those authentic restaurant versions. 

A few years ago I stumbled upon this recipe when I was participating in a food blogging event called The Daring Cooks, where a group of bloggers would all make the same recipe at the same time. I’ve long forgotten the original source of this one, but it’s been a staple in my kitchen ever since. It’s by far my favorite peanut sauce recipe. 

A prinkle of cardamon and a splash of lemon juice are what take this recipe over the top nad make it so much better than any others I’ve tried. The cardamom adds a subtly spiced floral flavor, which lemon juice adds the perfect pop of acidity. It’s funny how something as simple as chaning a few ingredients can change the dynamics of a dish. This sauce is smooth and light, but supremely savory with a hint of zing.

Whether you serve it over rice noodles, with Vietnamese summer rolls, or even with just thin slices of cucumber, this peanut sauce will be one of the best things to come out of your kitchen. 

Ingredients and Substitutions:

Canned Coconut Milk: You can use either Regular or lite coconut milk for this recipe, but note that full fat mill will result in a thicker sauce (you can think it with water to your desired consistency at the end.) 

Peanut Butter: I like to use creamy peanut butter for the perfect velvety texture texture. If you only have crunchy peanut butter in your pantry, that’s ok too but the sauce will have more texture. 

Lemon Juice: This acidic element brightens the sauce. I like to use fresh lemon (I always keep some in the freezer) but bottled lemon juice works here as well. You can substitute lime juice if you prefer. 

Hoisin Sauce: The key to bringing that rich, umami flavor to this recipe! If you don’t have any on hand you can substitute soy sauce and add 1 tablespoon of brown sugar.

Cumin: Provides a warm, slightly spiced element.

Coriander: The secret ingredient that gives this dipping sauce a slightly floral, citrusy flavor.

Crushed Red Pepper Flakes: If you like a little heat (I’m obsessed with the extra hot red pepper flakes from Penzey’s!) You could also add a little sriracha sauce or sambal oelek if you prefer a spicy peanut sauce. 

Recipe Tips

• Keep stirring while heating the sauce to make sure the peanut butter melts evenly and doesn’t stick to the bottom of your saucepan.
• The sauce should be smooth but not overly thick: it should easily coat the back of a spoon. If it’s too thick, thin it out with some warm water or more coconut milk. The sauce will also thicken slightly as it cools.
• For an added punch of flavor, sprinkle the sauce with chopped roasted peanuts 

Commonly asked questions

More homemade dressings and sauces

• Greek Yogurt Caesar Dressing
• 5-Minute Cilantro Lime Vinaigrette
• Basic Vinaigrette Recipe
• Easy Homemade Ketchup
• Homemade Beer-Caraway Mustard
• Maple Vinaigrette
• Homemade Tzatziki Sauce
• Spicy Peanut Dressing
• Easy Homemade Miso Sauce

Print

Peanut Sauce Recipe

Put some pizzazz in your meal with this easy-to-make Peanut Sauce recipe. It's a delicious mix of sweet and salty, with a hint of spice that goes perfectly with meats, noodles, or fresh veggies.

Course Pantry Staples

Cuisine Asian

Keyword peanut sauce

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Total Time 5 minutes minutes

Servings 16 servings

Calories 105kcal

Author Lauren Keating

Ingredients

• 1 ½ cup canned coconut milk unsweetened
• ½ cup creamy peanut butter
• 2 Tablespoons lemon juice
• 2 Tablespoons hoisin sauce
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon crushed red pepper flakes optional

Instructions

• Combine all ingredients in a small saucepan. Heat gently, stirring constantly, for 3-4 minutes or until the peanut butter has melted.
• Adjust the thickness of the sauce to your liking by adding a few tablespoons of water, if desired.

Nutrition

Serving: 2tablespoon | Calories: 105kcal | Carbohydrates: 4g | Protein: 2g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 0.1mg | Sodium: 72mg | Potassium: 112mg | Fiber: 1g | Sugar: 2g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg

What you’ll love about this healthy side dish recipe:

• Easy Peasy: Toss ’em, roast ’em, enjoy ’em. It’s that straightforward.
• Bye-bye Cabbage taste: Roasting surprisingly sheds that cabbage flavor, making the sprouts more appetizing.
• Affordable: A 1-pound bag of Brussels sprouts costs just $2 at my local grocery store.

How to Master Oven Roasted Frozen Brussels Sprouts

You know how we’ve all had that moment when we’re staring into our fridges, desperately searching for something to whip up for dinner and wondering if you should just call it and order delivery? I had one of those nights recently when a bag of Brussels sprouts in my freezer came to the rescue. 

I never used to keep frozen Brussels sprouts around. I love fresh sprouts, but frozen always reminded me of the soggy, waterlogged vegetables that we are back when we were growing up. 

Everything changed once I discovered how easy it is to roast frozen Brussel sprouts though! 

They come out perfectly golden brown outside and tender beyond belief inside. They have a super mellow flavor, with a less pronounced cabbage flavor than if your were to boil or microwave them. 

Doused in your favorite sauce and served over a bed of rice, they’re a deliciously satisfying winter dinner either on their own or as an easy side dish.

How to roast frozen brussels sprouts 

Step 1: Toss in oil and season

Coating vegetables with oil helps shield them from the blazing heat of the oven so they can get crispy drying out. You don’t need much – a tablespoon or two of olive oil, coconut oil, or avocado oil is plenty. To keep things simple, I season them with a generous pinch of kosher salt or sea salt, but you can add garlic powder, oregano, curry or any other favorite seasonings that will complement the rest of your meal.

Step 2: Cook them in a single layer 

Stick your baking sheet in the oven while it preheats to help speed up the cooking process and get those veggies nice and hot!

Be sure the spread the vegetables in a single layer so they have plenty of space around them. If you crowd them together, they’ll steam and won’t get those terrific browned bits that make roasted vegetables so good.

Step 3: Roast in a super hot oven

After about 15 minutes, the sprouts will start to brown on the bottoms. Give them a good stir so both sides can get nice and caramelized.

Step 4 (optional): Broil to perfection

For extra crispy and browned Brussels sprouts, pop them under the broiler set to high heatfor 3-4 minutes. Keep a close eye on them so they don’t burn! 

​Serving Suggestions

Roast Brussels spouts are the perfect canvass for all of your favorite sauces and dressings! Try tossing your cooked sprouts in Thai red curry, peanut sauce, or Greek Yogurt Caesar dressing. Or drizzle them with balsamic vinegar, tahini, lemon juice, or maple syrup. 

Commonly asked questions

More delicious vegetable recipes

• Air fryer Brussels spouts
• Air Fryer Garlic Broccoli
• Roast Butternut Squash
• Charred Brussels sprouts salad 
• Utica Greens
• Creamy Homemade Coleslaw (No Mayo!)
• How to Bake Spaghetti Squash
• Miso Maple Roasted Carrots + Squash
• How to Roast Acorn Squash

Print

Easy Roasted Frozen Brussels Sprouts

Unearth the hidden potential of your freezer with Roasted Frozen Brussels Sprouts! .We're talking crispy exteriors, perfectly tender interiors, and a simple, unpretentious cooking method.

Course Side Dish

Cuisine American

Keyword roast frozen brussels sprouts

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 74kcal

Author Lauren Keating

Ingredients

• 16 ounces frozen Brussels sprouts
• 2 Tbsp olive oil or other neutral oil
• ½ teaspoon kosher salt

Instructions

• Heat your oven to 450°F. For the best results, place a rimmed baking sheet in the oven while it preheats.
• In a large bowl, combine the frozen brissels sprouts, oil, and salt. Mix well to evenly coat the sprouts.
• Spread the Brussels sprouts onto the hot baking sheet in a single layer, being sure to leave plenty of room between them.
• Roast for 15 minutes. Flip the sprouts over so the other sides has a chance to brown.
• Roast an additional 10 minutes, or until the sprouts are tender and browned.
• If desired, broil under high heat for 2-3 minutes to crisp.

Nutrition

Serving: 1serving | Calories: 74kcal | Carbohydrates: 7g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 213mg | Potassium: 294mg | Fiber: 3g | Sugar: 2g | Vitamin A: 570IU | Vitamin C: 64mg | Calcium: 32mg | Iron: 1mg

What you’ll love about this recipe:

• Super fast: These crispy sprouts are ready in just 10 minutes!
• Nutritional Powerhouse: These little green superstars are packed with vitamins and minerals. Plus, they’re low in calories and carbs, making them great for just about any diet.
• Adaptable: It’s so easy to jazz this base recipe up with sauces or seasonings to take them to the next level. I’ll share some of my favorites! 

The Ultimate Guide to Perfectly Crispy Air Fryer Brussels Sprouts

Brimming with crispness and flavor, these Air Fryer Brussels Sprouts are about to revolutionize the way you think about this underrated veggie! 

Fall has always been one of my favorite seasons for food, and this year is no exception. I’ve been loving all of the mouthwatering creations from amazing local chefs. One thing I can’t help but notice is that Brussels sprouts seem to be having a moment — they’re everywhere! But these aren’t just any sprouts, these have been reinvented, reimagined, and turned into utterly delectable dishes that I just can’t get enough of. From simple side dish preparations at the steakhouse to salads loaded with all sorts of goodies, they seem impossible to ignore. 

The one thing that has united all of my favorite versions has been the cooking method. Whether they’re drizzled with peanut sauce or coasted in parmesan, all of the best Brussels sprouts recipes are roasted until the centers are tender but the outer leaves are crisp and charred. It’s by far my new favorite way to enjoy this delicious vegetable! 

​They’re also SO EASY to make at home. I’ve found that using an air fryer is the best way to achieve perfectly tender Brussels sprouts that have all of the delicious crispy bits that we’re all craving. Plus they’re ready in just 10 minutes! 

Ingredients You’ll Need

Fresh Brussels Sprouts. These are the star of the show, loaded with vitamins and fiber. Look for firm, fresh sprouts with compact heads, and avoid any with yellowing leaves. 

Olive Oil. A drizzle of olive oil helps the sprouts get perfectly crispy in the air fryer. Try different flavored oils for a twist, or use avocado oil or any other oil with a high smoke-point if you prefer. 

Kosher Salt. A pinch of this flaky salt brings out all the natural flavors of the Brussels Sprouts and helps counteract some of their bitterness. 

You’ll also need a basket-style air fryer. Ninja and Cosori are both popular brans that are highly recommended!

Preparing Your Brussels Sprouts

Choosing the Right Brussels Sprouts

To encourage even cooking, look for Brussels sprouts that are uniform in size. Check the sprouts for any discoloration, wilting, or signs of pests or damage, and trim or discard any that have issues. Your choice of Brussels sprouts will significantly influence the final taste and texture, so select with care!

Cleaning and Trimming

Fresh Brussels sprouts can benefit from a little TLC before you cook them. 

1. Start by rinsing the sprouts under cold water to remove any dirt or dust. You can also soak them in a bowl of cold water for a few minutes to ensure thorough cleaning.
2. After a good rinse, drain the sprouts and pat them dry with a towel.
3. Use a paring knife to cut off the stem and tough bottom core, especially if’s dry or yellowed.
4. Gently peel off any yellowed or damaged outer leaves 
5. Cut the sprouts into halves or thirds, aiming for pieces that are uniform in size so they cook evenly. Slice the sprouts vertically through the stem — this will help them hold together as they cook! 

Seasoning Ideas for Air Fried Brussels Sprouts

Having mastered the air frying basics, you can now experiment with different seasonings for your Brussels sprouts! While the classic olive oil and salt combination is always a winner, why not try some more adventurous options like garlic powder and Parmesan or a sweet and tangy balsamic glaze? There are so many possibilities, and mixing things up is a great way to prevent yourself from getting tired of them. 

Here are some of my favorite seasoning, sauce, and dip ideas:

• Classic Olive Oil and Salt
• Greek Yogurt Caesar Dressing
• Homemade Teriyaki Sauce
• Garlic and Parmesan
• Balsamic Glaze
• Peanut Sauce
• Lemon Aioli
• Cajun Seasoning
• Sriracha, Lime, Juice, and Maple Syrup
• Buffalo Wing Sauce
• Soy Sauce and Sesame Seeds
• Honey Mustard

Commonly asked questions

More delicious vegetable recipes

• Air Fryer Garlic Broccoli
• How to Roast Frozen Vegetables
• Roast Butternut Squash
• Utica Greens
• Creamy Homemade Coleslaw (No Mayo!)
• How to Bake Spaghetti Squash
• Miso Maple Roasted Carrots + Squash
• How to Roast Acorn Squash

Print

How to Air Fry Brussels Sprouts

Crispy Brussels sprouts are a family favorite, and they’re so easy to make in your air fryer! Want even more flavor? Finish your cooked sprouts with a splash of balsamic glaze or lemon juice for an extra zesty kick.

Course Side Dish

Cuisine American

Keyword air fryer brussels sprouts, crispy brussels sprouts

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 6 servings

Calories 53kcal

Author Lauren Keating

Equipment

• Air Fryer

Ingredients

• 1 pound Brussels sprouts trimmed
• 1 tablespoons olive oil
• ½ teaspoon kosher salt

Instructions

• Cut the sprouts into thirds, cutting through the stem end so they hold together.
• In a large bowl, combine the sprouts, oil, and salt. Mix well so the sprouts are thoroughly coated with oil.
• Transfer the sprouts to your air fryer basket, being careful not to overcrowd it.
• Air fry at 400ºF for 5 minutes. Shake the basket vigorously to redistribute the Brussels sprouts, then cook an additional 5 minutes, or until cooked to your liking.

Nutrition

Serving: 1serving | Calories: 53kcal | Carbohydrates: 7g | Protein: 3g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 213mg | Potassium: 294mg | Fiber: 3g | Sugar: 2g | Vitamin A: 570IU | Vitamin C: 64mg | Calcium: 32mg | Iron: 1mg

Raise a Glass to Wine Can Chicken on the Grill!

There’s something about roast chicken that always feels homely and brings back memories from our childhood kitchens. This wine can chicken recipe brings up all those nostalgia feels, but with a modern twist!

Beer can chicken (also known as “beer butt chicken”) has been around for a while, but the second OI saw a recipe for wine can chicken in a copy of Food + Wine magazine, I knew I had to try it. Immediately.

This recipe borrows that cooking technique but uses more traditional flavors like lemon and herbs instead of their bold berbere spice. The result is a fantastically juicy roast chicken with a bright flavor that had me hooked from the first bite.

Ingredients You’ll Need

Whole Chicken: Look for a small roasting chicken, about 4 pounds total. A little bigger or smaller is ok, but you might need to adjust the cooking time. Don’t forget to check the body cavity for giblets, which should be always removed before cooking.

White Wine or Prosecco. Look for canned white wine thats on the dryer side. Canned wine is easy to find these days (helpful hint: look in stores that are close to gold courses!) but you can also pour bottled wine into an empty can or invest in a vertical roaster. Sub in non-alcoholic wine if you prefer!

Shallot: These guys add a mild, sweet flavor. Don’t have a shallot? A small red onion will do the trick, too.

Brown Sugar. A little bit of brown sugar is a great trick for ensuring perfectly browned, crispy skin with a hint of sweet caramelization.

Lemon Zest/Juice. Punch up the flavor with some lip-smacking tang. Bottled lemon juice will work in a pinch, but nothing beats the flavor of fresh.

Poultry Seasoning. Whatever your go-to poultry seasoning is. I love the one from Penzey’s, but this time I used Greek Freak from Spiceology.

Garlic. Because everything’s better with garlic, right?

Kosher Salt: Salt is key for a well-seasoned bird.

You’ll also need a cast iron pan or another heavy pan that can go on the grill. A meat thermometer is also helpful for ensuring your chicken is cooked perfectly.

How to grill a whole chicken

Mix the aromatics, oil, and sugar together to create your seasoning rub. Let it sit for a minute or two to allow the flavor to infuse.

Rub the herb rub all over the chicken, making sure it’s completely covered. In addition to adding flavor, this will ensure the chicken skin gets perfectly browned and crisp. .

Place the wine can on a cast iron skillet and pop the chicken on top.

Grill over indirect heat until cooked through

Let the chicken rest before slicing to allow the juices to redistribute throughout the meat.

Pro tips

• No grill? No problem! You can also use this seasoning rub on an air fried rotisserie chicken.
• To check if your chicken is cooked, slice into the thickest part. If the juice runs clear, you’re good to go!
• Don’t crowd the grill! Go ahead an pop a few potato or whatever else you want on there, but be sure to give your chicken ample space for even heat and proper cooking.
• Don’t let the drippings go to waste! Use them to make a delicious chicken gravy.



Commonly asked questions

More delicious chicken recipes

• One Pan Greek Chicken and Potatoes
• Frozen Chicken Breasts In The Air Fryer
• Homemade Chicken Spiedies
• 30-Minute Chicken and Chorizo Paella
• Skillet French Onion Chicken Breasts

Print

Wine Can Chicken

Grilled to perfection and infused with flavor, this juicy wine can chicken will be the talk of your next backyard BBQ.

Course Chicken Recipes

Cuisine American

Keyword grilled whole chicken, wine can chicken

Prep Time 10 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Resting time 10 minutes minutes

Total Time 1 hour hour 50 minutes minutes

Servings 8 servings

Calories 263kcal

Author Lauren Keating

Ingredients

• 1 shallot minced
• 4 garlic cloves minced
• 1 lemon zest and juice
• 2 Tablespoons poultry seasoning
• 1 Tablespoon kosher salt
• 1 Tablespoon olive oil
• 1 teaspoon brown sugar
• 4 pound whole chicken
• 1 can white wine

Instructions

• In a small bowl, mix together the shallot, garlic, lemon zest and juice, poultry seasoning, olive oil, and salt to make a seasoning paste. Let sit for 5 minutes to allow the flavors to melt.
• Pat the chicken dry with paper towels, then rub the skin with the seasoning paste.
• Preheat your grill to high (450°F to 500°F) on one side, keeping other side unlit.
• Open the wine can and place in center of a cast-iron skillet. Carefully lower the chicken onto the can, so it stands upright.
• Place the skillet on the grill with chicken breast facing the unlit side. Cover and grill for 45 minutes.
• Rotate the chicken to position the breast toward the heat source and grill another 35-45 minutes, or until the chicken is cooked through (an instant read thermometer inserted into the thickest part of the thigh should read 165ºF).
• Remove chicken and skillet from grill. Let rest for 10 minutes before carving.

Nutrition

Serving: 1serving | Calories: 263kcal | Carbohydrates: 3g | Protein: 21g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 82mg | Sodium: 950mg | Potassium: 249mg | Fiber: 1g | Sugar: 1g | Vitamin A: 182IU | Vitamin C: 10mg | Calcium: 30mg | Iron: 1mg

What you’ll love about this recipe:

• Minimal effort, maximal taste. These popsicles are super easy to prepare. Puree the ingredients, pour into molds, and let the freezer do the rest.
• Four simple ingredients. Coconut milk, fresh strawberries and just a touch of sugar – simplicity at its best!
• Naturally vegan friendly and dairy free. Plus it’s easily adaptable for keto, low carb, or Whole 30 diets by leaving out the cookie crumbs and substituting the sugar with an appropriate sweetener.

Say Hello to Summer with Fresh and Healthy Strawberry-Coconut Popsicles!

Ah, summer!

Remember those days of playing outside all day long and ending the night with a cold, sweet treat? I sure do!

I loved stopping at the corner market to get a popsicle after softball games. My favorite was frozfruit and I almost always got coconut (except when I got cherry.)

These coconut popsicles bring me straight back to those carefree elementary school days.

They’re so easy to make, and are a great refreshing dessert while you soak up the sun, soak your feet in the pool, or just chill out with your friends and family.

The recipe is simple, made with fresh fruit and free from artificial flavors, colors, and preservatives. But the best things about them is the memories that come flooding back every time I take a taste.

if you like strawberry desserts, you’ll also love these strawberry cheesecake cookies!

Ingredients and Substitutions

Full Fat Coconut Milk. Canned coconut milk forms the base of this popsicle and gives them slightly a creamy consistency. Look for brands without added sugars or gums.

Fresh Strawberries. These add natural sweetness and a beautiful color to your popsicles. Plus they’re packed with antioxidants. Pick ripe, red strawberries for best results. If you’re having trouble finding good fresh strawberries, you can use frozen thawed ones.

Sugar. A touch of sugar enhances the natural sweetness of these ingredients. You can swap for honey, agave syrup, or stevia if you prefer, but it will change the flavor and may freeze icier.

Graham Cracker Crumbs (store-bought or homemade). A sprinkle of graham cracker crumbs gives these popsicles a strawberry shortcake vibe that I love. Regular, honey, or cinnamon flavors work great! You can also substitute Nilla wafer crumbs or sugar cookie crumbs.

In addition to these ingredients, you’ll also need a popsicle mold and popsicle sticks.

How to make them

1. Puree the strawberries and some sugar in a high-speed blender until it’s smooth and frothy.
2. Stir the remaining sugar into the coconut milk. Be sure to mix it really well – you want to make sure the coconut cream (the thicker milk that floats to the top of the can) is fully incorporated and the sugar is totally dissolved.
3. Pour the coconut mixture and strawberry puree into your ice pop mold. You can mix it all together or make pretty layers like I did. Pop a wooden stick into each one.
4. Sprinkle the graham cracker crumbs over each popsicle.
5. Freeze the coconut pops for 4-6 hours, until solid.

Commonly asked questions

More summertime desserts you’ll love

• Pomegranate Ice Cream
• Dairy Free Lemon Ice Cream
• Earl Grey Raspberry Milkshakes
• Blueberry Frozen Yogurt
• Blueberry Rhubarb Frozen Yogurt Pops
• No Churn Coffee Ice Cream

Print

Strawberry Coconut Popsicles (Dairy Free)

Need a summer refreshment that is as healthy as it is delicious? Swap your store bought popsicles for this tasty, 4-ingredient homemade alternative! (And yes, your kids will love them too!)

Course Dessert

Cuisine American

Keyword coconut popsicles, dairy free ice pops

Prep Time 10 minutes minutes

Freeze Time 6 hours hours

Total Time 6 hours hours 10 minutes minutes

Servings 10 popsicles

Calories 118kcal

Author Lauren Keating

Equipment

• popsicle molds

Ingredients

• 1 can coconut milk full fat
• ¾ pound fresh strawberries
• ¼ cup sugar
• 3 tablespoons graham cracker crumbs

Instructions

• Puree the strawberries and half of the sugar in a high-speed blender until it’s smooth and frothy.
• Stir the remaining sugar into the coconut milk. Be sure to mix it really well – you want to make sure the coconut cream (the thicker milk that floats to the top of the can) is fully incorporated and the sugar is totally dissolved.
• Pour the coconut mixture and strawberry puree into your ice pop mold in layers. Pop a wooden stick into the center of each one.
• Sprinkle the graham cracker crumbs over each popsicle.
• Freeze the coconut pops for 4-6 hours, until solid.

Nutrition

Serving: 1pop | Calories: 118kcal | Carbohydrates: 11g | Protein: 1g | Fat: 9g | Saturated Fat: 7g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.5g | Sodium: 25mg | Potassium: 142mg | Fiber: 1g | Sugar: 7g | Vitamin A: 4IU | Vitamin C: 20mg | Calcium: 15mg | Iron: 2mg

What you’ll love about this recipe:

• Make it in 5 minutes. This recipe is incredibly quick and easy to make. With just a few simple ingredients and a whisk, you can have a delicious homemade vinaigrette in just five minutes.
• Healthy. This homemade salad dressing is made with fresh ingredients like cilantro, lime juice, and olive oil.
• Special diet friendly. Naturally gluten-free, dairy-free, and egg-free.

The Perfect Summer Dressing: Cilantro Lime Vinaigrette

If you’re anything like me, you’re always on the lookout for new ways to add a little pizzazz to your meals. If there’s one thing I’ve learned over the years, it’s that a great dressing can make all the difference — and actually make you look forward to eating salad!

I know cilantro can be polarizing, but trust me when I say that if you’re a fan, this vinaigrette is a game-changer. The fresh, zesty flavor of the cilantro combined with the tangy lime juice creates a dressing that’s bright and refreshing.

What I love most about this vinaigrette, though, is its versatility.

Whether you’re tossing it with a simple green salad, drizzling it over grilled chicken, or using it as a marinade for your favorite seafood, it can add a little extra something to so many meals.

Plus, it’s super easy to make and can be stored in the fridge for up to a week, making it perfect for meal prep or those busy weeknights when you want to whip up something delicious in a hurry.

Ingredients You’ll Need

Fresh cilantro. Lots of it!

Lime juice. 1-2 juicy limes should do it!

Olive oil. You can also use avocado oil, or your favorite neutral oil.

Garlic. For a little extra punch!

Kosher salt.

For a smoother dressing, you’ll also need a blender. I use my nutribullet, which is great for blending small amounts.

Tips and Tricks:

For a creamier salad dressing, add a tablespoon of sour cream or Greek yogurt to the mixture.

If you prefer a spicier vinaigrette, add a pinch of red pepper flakes, a few dashes of hot sauce, or a chopped jalapeño pepper to the mixture.

This vinaigrette is also delicious as a marinade for chicken, shrimp, or fish. Simply marinate the protein for 30 minutes to an hour before grilling or baking.

How to serve it:

On a salad (I love it on this Southwest Barbecue Chicken Salad)

As a marinade for chicken.

Drizzled over grilled vegetables or corn on the cob.

As a sauce for tacos (especially grilled fish tacos!)

On meal prep rice bowls with black beans, sweet potato, and avocado (I love making these for lunch!)



Commonly asked questions

More salad dressing recipes you’ll love:

• Healthy Greek Yogurt Caesar Dressing
• Basic Vinaigrette
• Easy Homemade Miso Sauce
• Pesto Vinaigrette
• Hummus Vinaigrette

Print

Cilantro Lime Vinaigrette

There are few things more delightful than a bright, fresh vinaigrette to elevate your favorite dishes. This cilantro-lime vinaigrette is just the thing to bring an irresistible burst of flavor to your table. Inspired by the vibrant, zesty flavors of summer, this dressing is a harmonious blend of tangy lime juice, earthy cilantro, and a touch of garlic. I know you'll just adore it as much as I do!

Course Healthy Salad Recipes

Cuisine American

Keyword cilantro dressing, cilantro-lime vinaigrette

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8 servings

Calories 130kcal

Author Lauren Keating

Equipment

• high-power blender optional

Ingredients

• ½ cup fresh lime juice
• ½ cup olive oil or avocado oil
• ½ cup fresh cilantro
• 2 teaspoons honey
• 2 cloves garlic grated
• ¼ teaspoon kosher salt

Instructions

• Combine the lime juice, oil, cilantro, and honey in a blender container.
• Blend for 15-10 seconds, or until your desired consistency is reached.
• Stir in the garlic and season with salt.

Notes

If you don’t have a blender, or if you just don’t want to use one, you can finely mince the cilantro with a knife and whisk the ingredients together. Note that the oil and lime juice will separate faster if you use this method, but you can give it a good shake or stir to reincorporate them. 

Nutrition

Serving: 1serving | Calories: 130kcal | Carbohydrates: 3g | Protein: 0.1g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Sodium: 74mg | Potassium: 27mg | Fiber: 0.1g | Sugar: 2g | Vitamin A: 75IU | Vitamin C: 5mg | Calcium: 4mg | Iron: 0.1mg

What you’ll love about making your own vinaigrette:

• Make it in 5 minutes, keep it all week: This recipe is so easy to mix up, and it keeps well in the fridge for weeks!
• Less Processed: This homemade vinaigrette avoids many of the artificial flavors, preservatives, and added sugars found in commercially bottled dressings.
• Tastier: Let’s be honest, homemade dressings just taste better! They’re fresher, more flavorful, can be customized to your specific taste preferences.
• More sustainable: Making your own vinaigrette is a great way to reduce food waste and use up ingredients you already have in your kitchen. Why buy something new when you can make it in minutes with ingredients that you already have?

Master the Basics: How to Make a Simple Vinaigrette

If you’re like me, you’ve probably found yourself standing in the grocery store aisle, staring at the dizzying array of salad dressings and feeling a little overwhelmed.

Which one is the best? Which one is healthiest? And, let’s be honest, which one actually tastes good?

While some store-bought salad dressings can be okay in a pinch, there’s really no substitute for homemade vinaigrette.

And, honestly, whipping up a basic vinaigrette is so simple that you really don’t have any reason not to – especially since they use simple ingredients that you probably have in your kitchen already.

What is a vinaigrette?

Vinaigrette is a mixture of oil and vinegar that’s commonly used on salad.

While people tend to consider vinaigrettes to be salad dressings, there is technically a difference: a vinaigrette is an unstable emulsion (it will separate as it sits) while a dressing incorporates protein to create a stable emulsion.

For the purposes of this post, I’ll use the terms interchangeably.

Ingredients

Grab your favorite oil and vinegar and let’s get to it!

Vinegar. Keep things simple with white wine vinegar, which has a neutral flavor, or go bolder with balsamic or red wine vinegar. Apple cider vinegar will add a sweet and tangy flavor thats delicious with winter squash, and sherry vinegar is great with Spanish-style tapas or paella.

Oil. Olive oil is standard, but you can also use avocado oil or any other neutral oil that you enjoy.

Dijon mustard. Mustard helps emulsify the dressing, bringing all of the ingredients together. I have a strong preference for Maille, but you can use whatever is in your fridge.

Honey. To add a touch of sweetness that balances out the acidic vinegar.

Salt and Pepper.

Substitutions and Variations

Use fresh lemon juice instead of vinegar for a citrusy salad dressing.

Try a fruit vinegar, like a blackberry or fig, for a fun and unique dressing.

Swap the honey for maple syrup for a homemade dressing that goes beautifully with Brussels sprouts salad or winter squash. You can also sweeten it with agave nectar.

Replace the oil with buttermilk or plain yogurt for a creamy dressing.

Add 1-2 grated garlic cloves for a flavorful dressing that holds up to hearty greens like kale.

Add a tablespoon of fresh herbs (dill is wonderful!), dried herbs or herb blends like Italian seasoning, or minced shallots to complement the flavors in your salad.



Commonly asked questions

More homemade dressings and sauces

• Easy Homemade Ketchup
• Homemade Beer-Caraway Mustard
• Maple Vinaigrette
• Homemade Tzatziki Sauce
• Spicy Peanut Dressing
• Cilantro Lime Dressing
• Gingery Miso Sauce
• Greek Yogurt Caesar Salad Dressing
• Tomato Cream Sauce

Print

Basic Vinaigrette Recipe

Discover the joy of homemade dressing with this basic vinaigrette recipe. Made with just 4 ingredients, it's sure to become a staple in your kitchen.

Course Healthy Salad Recipes

Cuisine French

Keyword basic vinaigrette, classic vinaigrette, vinaigrette recipe

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 10 servings

Calories 194kcal

Author Lauren Keating

Ingredients

• ⅓ cup vinegar
• ½ teaspoon mustard
• ½ teaspoon honey
• 1 cup olive oil
• ½ teaspoon kosher salt

Instructions

• Add the vinegar, mustard, and honey to a bowl or jar. Whisk to combine.
• Drizzle in the olive oil while whisking constantly.
• Season with salt to taste.

Nutrition

Serving: 2Tablespoons | Calories: 194kcal | Carbohydrates: 0.3g | Protein: 0.01g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 16g | Sodium: 3mg | Potassium: 1mg | Fiber: 0.01g | Sugar: 0.3g | Vitamin A: 0.2IU | Vitamin C: 0.003mg | Calcium: 1mg | Iron: 0.1mg

Say Hello to Juicy, Delicious Chicken Breasts with This Foolproof Air Fryer Recipe

When it comes to quick, easy, and affordable meals, frozen chicken breasts are a lifesaver.

And thanks to the magic of the air fryer, you don’t even have to worry about thawing your chicken before cooking! Whether you forgot to plan ahead or simply haven’t had a chance to make it to the grocery store, frozen chicken can be a delicious and convenient option for a last-minute dinner.

What you’ll love about this recipe:

• Easy. No need to defrost your chicken breast first—just take out what you need and get cooking!
• Super juicy. The air fryer cooked the chicken from the outside in, locking all of the delicious juices inside. You’ve never had chicken this good.
• Versatile. You can eat the chicken as is with your favorite side dishes or use them in another recipe. Either way, they’re delicious!
• Special diet friendly. Chicken breasts are naturally gluten-free and low carb. They’re also appropriate for Whole 30, paleo, and keto diets.

What you’ll need to air fry frozen chicken breasts

Juicy chicken breasts are the centerpiece of so many meals, but do what to do when you forgot to pull some out of the freezer before dinner?

Just pull out your air fryer, of course!

This simple recipe turns out beautifully roasted chicken breasts straight from the freezer.

• Frozen chicken breasts. I like to buy individually flash frozen chicken breasts so I can easily grab exactly the amount I want to cook. Chicken packaged this way also resists freezer burn and prevents ice build-up, so it retains it’s delicious flavor and texture. If you have leftover chicken breasts or chicken cutlets from a fresh package, you can freeze them in individual freezer bags with as much air pressed out as you can manage. When you’re ready to cook them, run them under cool water for a minute or two if you need to loosen the bag. Freezing them individually prevents the chicken breasts from freezing together in a giant clump the way they would if you put them all in one big bag.
• Olive oil.
• Your favorite seasoning. Penzey’s poultry seasoning is my go-to for a classic roast chicken flavor, but use whatever seasoning you’re feeling at the moment. For the chicken shown here, I used Spiceology Black Magic Cajun blackening blend. This method is also great with my homemade cajun seasoning blend, garlic powder and paprika, or lemon pepper!

Pro Tips and Ingredient Variations

• If cooking multiple pieces, choose chicken breasts that are roughly the same size and thickness. This ensures they cook at the same rate, so you don’t end up with one that’s overcooked and another that’s undercooked.
• Arrange your the frozen chicken breasts in a single layer in the air fryer basket; don’t stack them.
• Invest in an instant read meat thermometer to check the temperature in the thickest part of the chicken to ensure it’s cooked enough.
• Let the chicken rest for at least 5 minutes before slicing, to allow the juices to redistribute throughout the meat.
• Swap avocado oil in for the olive oil. You can also use cooking spray if you prefer. Be sure to spray it directly onto the chicken, not onto the air fryer basket.
• Top each frozen chicken breast with fresh herbs and sliced lemon before cooking for a citrusy vibe similar to piccata

What to serve with air fryer frozen chicken breast

This recipe is so versatile, and you can use it for just about anything!

Serve it as a stand-in for roast chicken, with mashed potatoes or rice and your favorite side dishes (you can even make a batch of my famous chicken gravy without drippings while the chicken cooks)

Slice it onto a giant salad.

Toss it with pasta or zucchini noodles.

Shred it and mix with barbecue sauce for a quick take on pulled chicken.

Season with taco seasoning and use it in tacos or enchiladas.

Think of this chicken as a blank canvass that you can turn into just about anything!

How to cook frozen chicken without thawing

Before you start cooking, remove any ice or excess water from the frozen chicken breasts You can do this by patting it down with paper towels. This will help the chicken to cook evenly and thoroughly and will prevent it from steaming.

Preheat your air fryer to 360ºF.

Rub the chicken with oil and season generously with your desired seasoning blend.

Cook for 10 minutes, then flip and cook until the thickest part of the breast reaches an internal temperature of 165ºF. By this point, the outside should be browned and things should star to smell delicious.

Transfer the chicken to a cutting board and let rest for 5-10 minutes before slicing.

Commonly asked questions

More delicious air fryer recipes

• Air Fryer Rotisserie Chicken
• Air Fryer Chicken Nuggets
• How to Cook Frozen Salmon in the Air Fryer
• Garlicky Air Fryer Broccoli
• Air Fryer Chicken Meatballs
• Spicy Air Fryer Steak Fingers with Dill Pickle Dip
• Air Fryer Empanadas

Print

How To Cook Frozen Chicken Breasts In The Air Fryer

When it comes to quick and easy dinners, frozen chicken breasts are a pantry staple. And with this simple air fryer recipe, you can have perfectly cooked, juicy chicken in just minutes – no thawing required!

Course Chicken Recipes

Cuisine American

Keyword air fryer frozen chicken, frozen chicken breasts

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Calories 210kcal

Author Lauren Keating

Equipment

• Air Fryer
• Instant Read Meat Thermometer

Ingredients

• 2 frozen boneless, skinless chicken breasts approx. 1-inch thick
• 1 Tbsp olive oil
• 1 Tbsp seasoning
• ¼ teaspoon Kosher salt

Instructions

• Preheat the air fryer to 360ºF.
• Rub the frozen chicken breasts with oil. Season generously with your desired spice blend and salt. Place the chicken in a single layer in the air fryer basket.
• Cook for 10 minutes.
• Flip the chicken and cook an additional 5 minutes, or approximately 15 minutes total per inch of thickness, until the chicken reaches an internal temperature of 165ºF.
• Remove the chicken from the air fryer basket and let it rest for at least 5 minutes before slicing.

Nutrition

Serving: 1serving | Calories: 210kcal | Carbohydrates: 5g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 72mg | Sodium: 424mg | Potassium: 511mg | Fiber: 3g | Sugar: 0.3g | Vitamin A: 160IU | Vitamin C: 2mg | Calcium: 124mg | Iron: 3mg

This miso sauce recipe is the best thing that has happened to my kitchen.

The first time I tasted miso sauce was at a local Korean barbecue restaurant and I was immediately hooked.

It shouldn’t come as a surprise since my love for miso is well documented, but I couldn’t get enough of the tangy, pungent dipping sauce on my grilled shrimp.

I got my fill that night, but it didn’t take long before I was craving it again. Luckily, the sauce is super easy to make at home in just a few minutes.

Give it a try, I just know you’re going to love it as much as I do!

What you’ll love about this recipe:

• Versatile. There are so many way to use this sauce! It’s a dipping sauce for vegetables, a tangy salad dressing, a marinade for grilled meat, or a simple way to make miso glaze for salmon.
• Balanced miso flavor. Making this sauce from scratch means you can adjust the amount of each ingredient to make the perfect miso sauce for your palette. Plus you’ll always know exactly what’s in it!
• Keeps well. This sauce keeps well in the refrigerator for weeks and is a go-to staple to adding tons of flavor to quick meals.
• Naturally Vegetarian, Vegan, and Low Carb. Gluten-Free depending on brands used.

Ingredients You’ll Need

Miso paste. As discussed below, I use white miso for this recipe.

Toasted sesame oil. This adds a sweet and nutty flavor to your sauce.

Fresh ginger. Freshly grated ginger gives this recipe a zesty kick that dried ground ginger doesn’t hold a candle to. You’ll need a piece that’s about the size of the tip of your thumb. I use a microplane grater to grate mine into a thick paste.

Fresh garlic. As with the ginger, you really want to use fresh garlic for this recipe. Again, I grate it on my microplane.

Lime juice. For a tart flavor

Rice vinegar. Kikkoman rice vinegar is a staple in my kitchen for whenever a recipe needs a subtle hint of acidic flavor that isn’t too sour. You can also use apple cider vinegar, but it will change the flavor of the recipe.

Maple Syrup. This is optional if you want a sweeter sauce.

What is miso sauce?

This gingery miso sauce is a savory dipping sauce made from miso and flavored with freshly grated ginger and garlic. It has a bold flavor that’s incredibly savory, with tangy, acidic notes that add a great punch to whatever you use it on.

What is miso and how is it processed?

Miso is a deeply savory condiment that’s an essential element in Japanese cuisine. It’s made from fermenting soybeans with koji mushrooms and other ingredients, like seaweed, rice, or barley.

The enzymes in the mushrooms break down the soybeans as they ferment, giving them a complex, salty, tangy flavor and a thick, paste-like consistence similar to peanut butter or a soft dough.

There are several typos of miso available, with white miso having the mildest flavor and red miso having the strongest, most pungent flavor. For this miso sauce recipe, I use white miso.

Our local Asian Supermarket has a whole aisle dedicated to various miso pastes! I love checking them out for the widest variety, but most grocery stores also have one or two varieties. Look for it in the produce section, near the tofu.

Commonly asked questions

More recipes made with miso

• Miso Maple Roasted Veggies
• Sirloin Steaks with Miso-Butter Mushrooms
• Ginger-Miso Glazed Salmon Salad
• Miso Potato Soup

Print

All Purpose Miso Sauce

This miso sauce is the perfect way to take your food to the next level. Use it as a dipping sauce, salad dressing ,or marinade — the possibilities are endless!

Course Side Dish

Cuisine Asian

Keyword ginger miso sauce, miso dipping sauce, miso sauce

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 31kcal

Author Lauren Keating

Ingredients

• ¼ cup white miso paste
• 1 tablespoon rice vinegar kikkoman
• 2 teaspoons toasted sesame oil
• 1 lime juiced
• 3 cloves garlic peeled
• 1 inch fresh ginger
• ¼ cup water
• maple syrup optional

Instructions

• In a small bowl, whisk together the miso, vinegar, sesame oil, and lime juice.
• Use a microplane to gate in the ginger and garlic.
• For a pourable consistency, whisk in up to 1/4 cup of water.
• For a sweeter sauce, add a teaspoon or two of maple syrup, to taste.

Nutrition

Serving: 1tablespoon | Calories: 31kcal | Carbohydrates: 4g | Protein: 1g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 321mg | Potassium: 35mg | Fiber: 1g | Sugar: 1g | Vitamin A: 12IU | Vitamin C: 3mg | Calcium: 10mg | Iron: 0.3mg