PRINTABLE REFERENCE MATRIX
The Zero-Fluff Cooking Cheatsheet
Hang this on the fridge. Exact times, temps, and flip marks so you never have to Google “how long do chicken tenders take in the air fryer” again.
Air Fryer
Chicken Tenders (Fresh / Uncooked)
400°F (204°C)
10–12 mins
Flip at 5m
Chicken Tenders (Frozen Pre-Cooked)
390°F (199°C)
10–12 mins
Flip at 6m
Chicken Wings (Party Wings / Flats & Drums)
380°F for 15m, then 400°F for 5m
20 mins total
Flip at 10m
Chicken Breast (Boneless, Skinless)
380°F (193°C)
12–15 mins
Flip at 7m
Chicken Thighs (Boneless, Skinless)
390°F (199°C)
14–16 mins
Flip at 8m
Chicken Thighs (Bone-In, Skin-On)
380°F (193°C)
22–24 mins
Flip at 12m
Chicken Drumsticks (Bone-In)
380°F (193°C)
20–22 mins
Flip at 10m
Beef Burger Patties (1/3 lb Fresh 80/20)
375°F (190°C)
10 mins
Flip at 6m
Beef Burger Patties (Frozen Raw)
375°F (190°C)
14 mins
Flip at 8m
Sirloin Steak Bites
400°F (204°C)
6–8 mins
Flip at 4m
Beef & Pork Meatballs (Fresh, 1.5-inch)
380°F (193°C)
10–12 mins
Flip at 6m
Salmon Fillets (Fresh Center Cut)
400°F (204°C)
8–10 mins
No Flip
Salmon Fillets (Frozen Solid / No-Thaw)
380°F (193°C)
14–16 mins
Flip at 8m
Jumbo Shrimp (Peeled & Deveined)
400°F (204°C)
6–8 mins
Flip at 4m
Cod / Haddock Fillet (Whitefish)
390°F (199°C)
9–11 mins
No Flip
Pork Chops (1-inch Thick, Bone-In)
380°F (193°C)
12–14 mins
Flip at 7m
Bacon (Thick Cut Slices)
375°F (190°C)
8–10 mins
No Flip
Bratwurst & Italian Sausages (Raw Links)
375°F (190°C)
12–15 mins
Flip at 7m
Pork Tenderloin (Whole Roast)
400°F (204°C)
18–20 mins
Flip at 10m
Frozen French Fries (Standard Cut / Crinkle)
400°F (204°C)
14–16 mins
Flip at 8m
Broccoli Florets (Fresh)
380°F (193°C)
8 mins
Flip at 4m
Baked Russet Potatoes (Whole)
400°F (204°C)
40–45 mins
Flip at 20m
Frozen Mozzarella Sticks
380°F (193°C)
5–6 mins
Flip at 3m
Frozen Dumplings & Gyoza (Pork / Chicken)
380°F (193°C)
8–10 mins
Flip at 5m
Asparagus Spears (Fresh)
390°F (199°C)
6–8 mins
Flip at 4m
Tater Tots (Frozen)
400°F (204°C)
12–14 mins
Flip at 6m
Fresh Green Beans
380°F (193°C)
8–10 mins
Flip at 5m
Corn on the Cob (Fresh)
400°F (204°C)
12–15 mins
Flip at 7m
Frozen Taquitos / Flautas
380°F (193°C)
7–9 mins
Flip at 4m
Buffalo Cauliflower Florets
390°F (199°C)
12–15 mins
Flip at 7m
Air Fryer Soft & Hard-Boiled Eggs
270°F (132°C)
13–15 mins
No Flip
12-Inch Skillet / Non-Stick
Ground Beef Taco Meat (85/15)
Medium-High (375°F / 190°C)
10–12 mins
Flip at 4m
Garlic Butter Shrimp (15-Minute Skillet)
Medium-High Heat
5 mins (2.5m per side)
Flip at 2m
Ground Turkey Sloppy Joe Filling
Medium-High then Medium Simmer
12–15 mins
Flip at 5m
Leftover Jasmine Fried Rice with Scrambled Eggs
High Heat
8–10 mins
Flip at 4m
Italian Sausage Coins with Bell Peppers & Onions
Medium-High
12–15 mins
Flip at 6m
Black Bean, Sweet Corn & Pepper Jack Quesadillas
Medium Heat
6–8 mins
Flip at 3m
Sheet Pan (Convection Bake)
Chicken Fajitas (Sliced Chicken & Peppers)
425°F (218°C) Convection
15–18 mins
Flip at 8m
Smoked Sausage & Diced Potatoes
400°F (204°C)
22–25 mins
Flip at 12m
Broiled Turkey Meatball Subs with Provolone
425°F (218°C) + Broil
8–10 mins
No Flip
Sheet Pan Breakfast Sausage, Diced Potatoes & Baked Eggs
400°F (204°C)
22–24 mins
Flip at 15m
Roasted Sheet Pan Potato Gnocchi & Bell Peppers
425°F (218°C)
20 mins
Flip at 10m
Cast Iron Skillet
Smash Burger Patties (2 oz Chuck Balls)
High Heat / Searing (450°F+)
3–4 mins total
Flip at 2m
Thick Ribeye Steak (1.5-inch, Butter Basted)
Smoking Hot Sear + Medium-Low Butter Baste
7–9 mins
Flip at 2m
Crispy Skin Salmon Fillet (Pan Seared)
Medium-High (400°F / 204°C)
6–8 mins (5m skin down, 2m flip)
Flip at 5m
Filet Mignon (Center Cut Tenderloin)
Smoking Hot High Heat (450°F+)
8–10 mins
Flip at 2m
Crispy-Skin Chicken Thighs (Bone-in)
Medium Heat Stovetop to 400°F Oven
20–25 mins
Flip at 12m
Gas or Charcoal Grill
Backyard Beef Burgers (1/3 lb, Direct Heat)
Medium-High Direct Heat (450°F / 232°C)
8–10 mins (4m per side)
Flip at 4m
BBQ Chicken Breasts (Two-Zone Heat)
Medium Indirect Heat (400°F / 204°C)
14–16 mins
Flip at 8m
Grilled USDA Choice Ribeye Steak
450°F–500°F Two-Zone Direct/Indirect
8–10 mins
Flip at 4m
Chicken Thigh & Bell Pepper Skewers
400°F Medium-High Direct Heat
12–15 mins
Flip at 6m
Juicy Grilled Turkey Patties (93/7)
375°F Medium Direct Heat
10–12 mins
Flip at 6m
Dutch Oven / Heavy Pot
Standard operating range: Simmer to 400°F (93°C – 204°C)
Slow Cooker / Crockpot
Sunday Chuck Pot Roast & Root Vegetables
LOW (8 hrs) or HIGH (4.5 hrs)
8 hours on LOW
No Flip
3-Ingredient Mexican Shredded Salsa Chicken
LOW (4-5 hrs) or HIGH (2.5 hrs)
4–5 hours on LOW
No Flip
Slow Cooker Ground Turkey & Cannellini White Chili
LOW (6 hrs) or HIGH (3.5 hrs)
6 hours on LOW
No Flip
Slow Cooker Flank Steak Beef & Broccoli
LOW (4 hrs) or HIGH (2.5 hrs)
4 hours on LOW
No Flip
Overnight Cinnamon Apple Steel-Cut Oatmeal
LOW (7-8 hrs / WARM)
7–8 hours on LOW
No Flip