FITstl

Glendale, Missouri

Kerri Simon's FITstl (Functional Innovative Training stl), located in Glendale, Missouri, is a small group personal training studio that provides an innovative approach to functional training and strength training.

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Baked Shrimp with Tomatoes and Feta by Ellie Krieger

Ingredients  

 Photo from  Simply Recipes  | Recipe from  Ellie Krieger

Photo from Simply Recipes | Recipe from Ellie Krieger

This dish is like a relaxed casserole: succulent shrimp tucked into a rich tomato sauce fragrant with fresh dill, topped with feta cheese, and baked until bubbling. It’s a meal you’ll make over and over, first because you will love how it tastes and second because it is so easy to pull together. Serve this over cooked rice or orzo.

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 cloves garlic, minced (about 2 teaspoons)
Two 14.5-ounce cans no-salt-added diced tomatoes, with their juices
1/4 cup finely minced fresh flat-leaf parsley
1 tablespoon finely minced fresh dill
1 1/4 pounds medium shrimp, peeled and deveined
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
2/3 cup crumbled feta cheese (about 3 ounces)

Directions

Preheat the oven to 425°F.

Heat the oil in an ovenproof skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute more. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken. Remove from the heat.

Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked though and cheese melts, about 12 minutes.


Makes 4 servings

Serving size: 1 1/2 cups

Per Serving:
Calories 295; Total fat 10.5g (Sat fat 4g, Mono fat 4g, Poly fat 1g); Protein 34g; Carb 12g; Fiber 2g; Cholesterol 235mg; Sodium 645mg

Excellent Source of: calcium, copper, iron, niacin, phosphorus, selenium, vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K

Good Source of: magnesium, potassium, riboflavin, vitamin B6, zinc

Copyright 2016 Ellie Krieger.

WW Grilled Chicken with Avocado-Pineapple Salsa

From WeightWatchers.com

Pineapple pairs well with rich, creamy avocado to top this Cuban-inspired recipe. It’s also delicious with pork chops or grilled firm fish such as mahi-mahi.

 Photo from WeightWatchers.com

Photo from WeightWatchers.com

Ingredients

  • 1/4 cup(s) fresh lime juice

  • 1/4 cup(s) pineapple juice, *

  • 3 Tbsp cilantro, fresh, chopped 

  • 1 tsp olive oil, extra virgin 

  • 3/4 tsp ground cumin, divided (or less to taste)

  • 1/2 tsp table salt

  • 1 tsp minced garlic

  • 1 pound(s) uncooked boneless skinless chicken breast(s), four 4-oz pieces

  • 1 1/2 cup(s) pineapple, diced

  • 1 item(s), medium avocado, diced 

  • 2 Tbsp, chopped uncooked red onion(s)

  • 2 spray(s) cooking spray

Instructions

In a small bowl, combine lime juice, pineapple juice, cilantro, oil, 1/4 teaspoon cumin and salt; remove 5 tablespoons juice mixture to a zip-top food storage bag (or a glass container with lid). Set bowl with remaining juice mixture aside.

Add garlic and remaining 1/2 teaspoon cumin to bag (or glass container). Add chicken to bag (or container); seal bag and turn to coat with mixture (or toss in container and then cover). Refrigerate at least 30 minutes or up to several hours.

Meanwhile, to make salsa, add pineapple, avocado and onion to bowl with remaining lime juice mixture; toss gently to coat.

Off heat, coat grill rack or stove-top grill pan with cooking spray; heat to medium-high heat.

Remove chicken from marinade; discard marinade. Grill chicken until cooked through, flipping once, about 5 to 7 minutes per side.

Transfer chicken to plates and top with salsa; season with salt and serve with lime wedges, if desired. Yields 1 chicken breast and about 1/2 cup salsa per serving.

Notes*There's no need to buy pineapple juice for this recipe. Prep the pineapple the day before, store it in a glass container with a lid and refrigerate overnight. There should be enough juice accumulated in the bottom of your container by the next day to use in the recipe. If not, however, use canned pineapple juice instead. Turn this recipe into a salad by cooling the chicken and tossing it with the salsa; serve over a bed of greens.



Post Workout Smoothie

I have a NEW FAVORITE post-workout smoothie! So so good!

Post-WO-Smoothie.jpg

The "FITstl" Smoothie
Ingredients:

  • 1 c unsweetened almond milk

  • 1 c frozen leafy greens of choice (spinach, kale, etc)

  • 1/2 banana

  • 1/2 c frozen or fresh raspberries

  • 1 serving of favorite vanilla protein powder.

Directions: First, blend almond milk & greens. Then, add all fruit and blend again. Last, blend in serving of vanilla protein powder. 

ENJOY!

Italian Turkey Sweet Potato Casserole

Photo and recipe from whitneybond.com

This is an awesome healthy family meal that includes sweet potato spirals that are available at Fresh Thyme! It doesn't even really need the cheese! 

Prep Time: 30 minutes; Cook Time: 25 minutes; Serving Size: 4

Ingredients

  • 1 tbsp Enzo Basil Olive Oil

  • ½ onion (diced)

  • 1 red bell pepper (diced)

  • 3 cloves garlic (minced)

  • 1 lb ground turkey

  • 1 tsp dried oregano

  • 1 tsp dried parsley

  • ½ tsp fennel seeds

  • ¼ tsp red pepper flakes

  • 2 tbsp fresh basil (chopped); I used dried basil

  • 14.5 oz can diced tomatoes

  • 3 small sweet potatoes; or spiraled sweet potato noodles (I found at Fresh Thyme market)

  • 8 oz fresh mozzarella cheese (sliced)

Instructions

  1. Preheat oven to 350 degrees.

  2. Add olive oil to a large skillet over medium-high heat.

  3. Sauté bell pepper and onion for 3-5 minutes.

  4. Add garlic, saute for 1-2 minutes.

  5. Add the ground turkey and cook through.

  6. Place the oregano, parsley, fennel seeds and red pepper flakes in a spice grinder (or use a mortal and pestle to grind by hand.)

  7. Add the ground herbs to the turkey.

  8. Add the fresh basil and diced tomatoes.

  9. Reduce the heat to low and simmer for 15 minutes.

  10. Slice the ends off of the sweet potatoes, peel, cut in half and spiralize with Blade C.

  11. Add the spiralized sweet potatoes to the skillet.

  12. Toss and cook for 3-5 minutes.

  13. If the skillet is not oven safe, transfer the casserole to an oven-safe dish and top with the fresh mozzarella cheese. If the dish you are using on the skillet is oven safe, simply top with the fresh mozzarella and place in the oven.

  14. Cover and bake for 15 minutes. Uncover and bake 5-10 minutes or until cheese is melted and bubbling.

Enjoy! FITstl.net

Green Protein Smoothie

Make this Green Protein Smoothie post-workout or as a mid-morning snack for early morning exercisers. The protein helps to keep hunger at bay while getting the benefits of the whole fruits & veggies!

RECIPE: Green Protein Smoothie:

  1. your favorite vanilla protein powder

  2. 1 c organic frozen mixed berries

  3. 1/3 cup chopped frozen spinach

  4. 1/3 c chopped frozen kale

  5. option-1/2 tsp flaxseed

  6. unsweetened coconut milk

Bourbon Honey Pork Tenderloin

Pork Tenderloin

This pork tenderloin is marinated and slow roasted over low heat. Make sure to boil the marinade and also thicken it with flour to make a delicious gravy.

Prep Time: 20 minutes, Cook Time: 30 minutes

Ingredients:

  • 3 12ounce pork tenderloins

  • 1 cup water

  • ½ cup onion, chopped

  • ½ cup lemon juice

  • ½ cup bourbon

  • ¼ cup honey

  • ¼ cup soy sauce

  • 3 tablespoons flour

  • 2 tablespoons olive oil

  • 1 tablespoon ginger root, minced

  • 5 cloves garlic, minced

  • ½ teaspoon salt

  • ½ teaspoon pepper

 

  1. Combine onion, lemon juice, bourbon, honey, soy sauce, ginger, garlic and olive oil. Mix well.

  2. Place tenderloins in a resealable bag and pour marinade over. Seal and turn to coat. Let sit for 30 minutes.

  3. Preheat grill. Remove tenderloins from marinade and pour marinade into a saucepan.

  4. Season pork with salt and pepper and grill over a low fire for about 30 minutes or until done.

  5. Meanwhile add water and flour to marinade and bring to boil. Reduce heat and simmer until thickened.

  6. When the tenderloin is done remove from grill and cut into ½ inch slices. Serve with sauce poured over top.

Baked Salsa Verde Chicken

 From Delish.com

From Delish.com

Ingredients: 

  • 1 16-oz. jar salsa verde

  • 1 lb. boneless, skinless chicken breasts

  • 1 tbsp. extra-virgin olive oil

  • kosher salt

  • Freshly ground black pepper

  • 1 tsp. garlic salt

  • 1 1/2 c. Shredded Monterey Jack

  • 1/4 c. Chopped cilantro

  • lime, cut into wedges

  • cooked white rice, for serving

 

  1. Preheat the oven to 400 degrees F. Pour salsa verde into a large baking dish.

  2. Brush chicken all over with olive oil. Season with salt, pepper and garlic powder. Nestle chicken into salsa verde and bake for 30-40 minutes, until the chicken is cooked through.

  3. Remove chicken from the oven and sprinkle cheese on top. Place it under the broiler for 1-2 minutes until the cheese is melted and bubbly. Squeeze lime over chicken and garnish with cilantro. Serve over cooked white rice.

Healthy White Bean Chicken Chili

Ingredients:

  • 1 T. olive oil

  • 1 1/2 lbs. boneless chicken breast, cubed

  • 1/4 c. chopped yellow onion

  • 1 c. chicken broth (I add more)

  • 1 can (4 oz.) chopped green chilis

  • 1 can (19 oz.) white kidney beans (cannelloni), undrained

Southwest Spice Blend:

  • 1 tsp garlic powder

  • 1 tsp ground cumin

  • 1/2 tsp oregano

  • 1/2 tsp cilantro

  • 1/8 tsp red pepper

Heat oil in large saucepan over med-high heat. Add chicken and onion, cook 4-5 min. Stir in broth, green chilis and spice blend. Simmer, covered, 15 min. Stir in beans, simmer 5 more minutes.

Top with reduced-fat shredded cheese, onions, avocado, etc...