In the Kitchen With Erica Bevel

 in Favorite Recipes / Now Magazines by

These recipes were contributed by Erica Bevel, a Burleson resident, and originally appeared in the BurlesonNOW May 2016 issue.

Simple Protein Pancakes
Serves 1.

  • 1 Tbsp. coconut oil or grass-fed butter
  • 1 egg
  • 1 banana
  • 1 scoop vanilla protein powder (optional)
  • 1 tsp. cinnamon
  1. Coat frying pan with oil or butter.
  2. Whisk final four ingredients with a fork, or in the blender.
  3. Cook over medium-high heat for a few minutes, and then flip. Pancakes cook quickly, so monitor closely, but do not flip too early or they could split in the middle. 

 

Crispy Coconut Chicken

  • 1 cup unsweetened, shredded coconut
  • 1/2 Tbsp. ground flax
  • 1/2 tsp. sea salt
  • 1/2 tsp. black pepper
  • 2 eggs
  • 4 large chicken breasts
  • 3 Tbsp. coconut oil
  1. In a bowl with a flat bottom, mix together the coconut, flax, salt and pepper until the ingredients are evenly combined. Set aside.
  2. In another bowl, beat eggs. Set aside.
  3. Roll the chicken in the eggs and then in the coconut seasoning mix. Set aside.
  4. Over medium heat, melt coconut oil. Place the battered chicken in the warm pan, flipping often. Cook for about 15 minutes, and then cover the pan and cook for another 5-8 minutes.
  5. For extra crispness, add additional coconut seasoning mix to the chicken and cook uncovered for another minute.

 

Meatloaf 

  • 1 1.5-lb. 99% Fat Free Turkey Breast
  • 1 egg (or 2 egg whites)
  • 1/4 cup shredded carrots
  • 1/2 cup chopped red/white onion
  • 1/2 cup old-fashioned oats
  • 1/2 cup chopped bell pepper, any color
  • Dash of garlic powder
  • Dash of basil
  • Dash of Spike Salt Free Seasoning
  • 1/2 cup sugar-free tomato sauce
  1. Mix all ingredients together, except for the tomato sauce.
  2. Lightly grease a loaf pan with a no fat/no calorie cooking spray. Place meat mixture in the loaf pan and top with the tomato sauce. Bake at 350 F for 1 hour.

 

Chicken Crock-Pot Tacos

 Tacos:

  • 2 lbs. boneless chicken tenderloins
  • 1 1/2 15-oz. cans black beans, rinsed and drained
  • 1 15-oz. can corn, rinsed and drained 
  • 2 4.5-oz. cans green chilies
  • 1 medium red onion, diced
  • 2 1.25-oz. pkgs. reduced-sodium taco seasoning
  • 1 tsp. cinnamon
  • 12 corn tortillas

Mango-Cilantro Relish:

  • 1 medium mango, diced 
  • 1/2 cup cilantro, rough-chopped
  • 1/3 cup red onion, chopped                                                    
  • 1 lime, juiced 
  1. For tacos: Place all taco ingredients, except the tortillas, in a Crock-Pot in the morning. The chicken doesn’t even need to be thawed. Cook on high for about 5 hours. 
  2. Stir, and then reduce heat to low for an hour or two.
  3. About 30 minutes before serving, shred the chicken with two forks. It should shred easily. Reduce heat to keep warm, and let the meat marinate for a few minutes.
  4. For relish: In a small mixing bowl, toss together mango, cilantro and onion.
  5. Squeeze lime juice over ingredients and toss to coat. Let sit 10 minutes. Serve tacos with steamed or fried tortillas and Mango-Cilantro Relish. 

 

Banana Soft Serve

  •  1 ripe banana
  • 2-3 Tbsp. unsweetened almond milk
  • 1 packet Truvia (optional)
  1. Slice banana into rounds and freeze them.
  2. Place all ingredients in a food processor.
  3. For variety and to hide the banana flavor, add any of the following: 1 tsp. natural cocoa powder, 10 frozen strawberries or other fruit, 1 Tbsp. peanut butter or PB2, 1 tsp. vanilla extract … the possibilities are limitless!