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.

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!

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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!

2 Year Anniversary Sale!

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February 2018 marks TWO YEARS that FITstl has been open! It has been an amazing and exciting time and it is people like YOU that have made it successful! Thank you!

ANNIVERSARY MONTH SALE

NOW through Feb 28th receive 20% OFF drop-ins and class packages! That's $120 for 10 classes and $16 for drop-ins.

Purchase this special through our new system PunchPass or in the studio via check or card. For credit cards, fees apply.