Evette Rios Recipes

Posted on Jan 15, 2015 09:00am

Evette Rios, host of “Recipe Rehab,” joins us to share healthy and easy takes on America's all-time favorite recipes that will be sure to impress your family!

Recipes courtesy Evette Rios.

chickenHealthy Hemp-Crusted Chicken Tenders (Gluten-free)

16 chicken tenders (approx. 4 servings)

Batter Ingredients:

• ½ cup almond meal

• ½ cup hemp seeds (optional: dry roast seeds for added flavor)

• 2 tsp garlic powder

• ½ tsp cumin

• 1 tsp smoked paprika

• generous pinch of cayenne

• 1 tsp kosher salt + more for seasoning chicken

• Boneless skinless chicken breast (3 breasts cut into 15 two-inch pieces resembling chicken tenders)

• 2 eggs, whisked in separate bowl


1. Pre-heat oven to 350 degrees.

2. In a large bowl, combine batter ingredients together. Sift with a fork so that no clumps form.

3. Generously season chicken pieces (front and back) with salt and pepper.

4. Dip chicken into the egg mixture so that the chicken is fully coated. Wipe off excess on the side of the bowl.

5. Add chicken tenders in batches to the batter mixture and make sure chicken is fully dredged in the batter. Shake off excess.

6. Add chicken tenders to a half-sheet tray lightly coated in olive oil. 7. Cook in the oven for 15-20 minutes or until chicken is cooked through.

slidersQuinoa-Bison Burger Sliders with Herbed Chevre

7 servings (slider portions)


• 1 lb organic bison ground burger meat

• ½ cup cooked tri-color quinoa

• 2 tsp garlic powder

• 1/2-3/4 tsp salt (depending on preferred saltiness)

• 6-7 sprigs of parsley, leaves finely chopped (stems discarded)

• 3-4 small green onions, small diced

• Pinch of cayenne and fresh cracked black pepper

• 1 egg

• Olive oil, as needed to cook burgers

• Herb chevre cheese for topping

• Avocado slices for topping

• Tomato slices for topping

• Butter lettuce for topping

• Small brioche buns


1. Combine cooked quinoa, ground bison meat, garlic powder, chopped parsley, onions, salt, peppers, and egg together. Stir with a fork to incorporate. Be sure not to over-stir or the meat will break apart when it is cooked in the pan.

2. Form 3 oz. burger sliders (should make 7 sliders). Refrigerate for 10 minutes so the patties hold their shape.

3. Pour approximately 2 tbsp of olive oil into a hot stainless-steel pan. Allow the oil to get very hot (almost smoking). Add the bison sliders (as many as fit without crowding pan). Cook for 2-3 minutes on each side. The sides should be deeply browned, but the burgers should be moist in the center. Do not let the patties dry out. A little pinkness is okay. Let the patties rest off-heat for one minute.

4. Add toppings to the burgers. Serve these delicious burgers immediately.

muffinsBaked “Corn” Dog Mini-Muffins (gluten free)

Serving size: 6 mini muffins (recommend doubling recipe for a party!)


• 3 tbsp melted butter

• 3 eggs, room temp

• 2 tbsp honey

• 1 tbsp washed and finely chopped dill

• 1/4 cup almond flour

• 2 tbsp coconut flour

• 1/4 tsp garlic powder

• 1/4 tsp kosher salt

• 1/4 tsp baking soda

• 1-2 beef hot dogs (cut into one-thirds or depending on height of muffin trays)

• Optional: shredded jalapeno cheese to top when still warm out of the oven

• Sauce: hot mustard


1. Pre-heat oven to 325 degrees.

2. Whisk together melted butter, honey, dill, and eggs.

3. Combine dry ingredients in a separate bowl.

4. Stir dry ingredients into the wet ingredients until incorporated. The batter will be very “wet” looking.

5. Pour/scoop the batter into a greased mini muffin trays (no more than two-thirds full.)

6. Place one hot dog slice* in the center of each muffin. *The muffin batter will rise so consider this when cutting the hot dogs to the appropriate height.

7. Place in oven on sheet tray.

8. Bake for 18-22 minutes or until a toothpick comes out clean. Check after 17 minutes, and rotate the tray so that the muffins in the front of the oven are now in the back.

9. Remove from the oven when done. Sprinkle cheese (optional). Let rest 5 minutes before removing muffins from the tray (easiest this way!) Serve with hot mustard.

fundayPeanut Butter N’ice Cream Funday

2-3 servings


• 3 frozen very ripe bananas (ProTip: peel, chop, then freeze bananas)

• ¼ cup organic peanut butter

• 3 dates, pitted and chopped

• 2 tbsp cacao powder

• Pomegranate seeds for topping

• Cacao nibs for topping

• Chopped banana for topping


1. Blend bananas in a high-power blender until smooth and creamy like the texture of soft-serve ice cream. Add remaining ingredients and whiz until fully blended. Serve in bowls with garnished sliced bananas, pomegranate seeds, and cacao nibs.

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