Team Drew Fitness

 

By Kelli Kratt | TeamDrewFitness

I love chicken parmesan and finally found a way to make it healthy and still have it taste great.  Quinoa is amazing!!!  Not only does it crisp up in the oven but it also provides additional protein and is low fat.  Check out the recipe below.

 

Healthy Chicken Parmesan

(modified from damndelicious.net) - yields 4 servings

Ingredients:

  • 1 cup quinoa
  • 1 1/2 tablespoon Mrs. Dash Italian seasoning
  • 1 tsp crushed red pepper
  • 1 clove garlic, minced
  • 4 -4 oz pieces of  boneless, skinless chicken breast ( slice 2 large breasts crosswise or buy thin cut breasts)
  • Kosher salt and freshly ground black pepper, to taste
  • 1/3 cup all-purpose flour
  • 2 large eggs, beaten
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup marinara sauce, homemade or storebought
  • 1/4 cup basil leaves, chiffonade

Instructions

  • Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  • In a large saucepan of 1 1/2 cups water, cook quinoa according to package instructions. Stir in Italian seasoning, crushed red pepper and garlic.
  • Season chicken with salt and pepper, to taste.
  • Working in batches, dredge chicken in flour, dip into eggs, then dredge in quinoa mixture, pressing to coat.
  • Place chicken onto the prepared baking sheet. Place into oven and bake for 18- 20 minutes, or until golden brown. Top with cheeses and marinara. Place into oven and bake until cheeses have melted, about 5 more minutes.
  • Serve immediately, garnished with basil, if desired.

 

By Kelli Kratt | TeamDrewFitness
 
I'm bored with food again... I wanted a burrito but can't really afford that kind of calories since I am dieting so I experimented a little and came up with a Spicy Taco Rice Skillet.  It's basically burrito filling without the the tortilla, which you could add if you want.  The best part is that it is super easy to make and only dirties ONE pan!  It is also easy to modify - you can add more veggies or more meat.  You can make it semi spicy with mild salsa and the amounts listed, or spice it up with a hotter salsa or adding jalapeno or habenero pepper. You could also add black beans for more protein and fiber. 
 
Spicy Taco Rice Skillet (yields 4 servings)
 

Ingredients:

  • 1 lb ground turkey
  • 1 large onion, diced
  • 2 bell peppers, diced
  • 1 can diced tomatoes with green chilis 
  • 1 cup salsa
  • 1 cup uncooked jasmine rice or brown rice (personal preference)
  • 1 cup water
  • 1 cup beef or vegetable broth
  • 2 tsp cumin 
  • 1/2 tsp cayenne pepper (1 tsp if you like spicy)
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 cup shredded cheddar or jack cheese
  • green onions, to garnish

Instructions

  1. In a large skillet, brown the ground turkey.
  2. When the turkey is half cooked, add diced onions and peppers. 
  3. Cook until turkey is fully cooked, and the onions and peppers are soft. 
  4. Add can of tomatoes with green chili-  do not drain. 
  5. Add salsa, rice, water and broth.
  6. Stir well to combine. 
  7. Add in spices and mix, cover. 
  8. Let simmer on low until rice is soft and liquid has cooked off. (About 15 minutes)
  9. Top with cheese, stir in until it melts. 

 

By Kelli Kratt | TeamDrewFitness

I get bored with food really fast....but also I get stuck on ingredients and just want to find different ways to have them.  I do not often use quinoa and lately I have been wondering why not.  It is gluten free, so great for those with wheat allergies or sensitivities to gluten and packs a decent amount of protein for a carbohydrate. I'm stuck on fresh mozzarella, tomatoes and basil lately so I wanted to find a way to combine those with quinoa...so quinoa chicken caprese was born. It is easy because you can simply use leftover chicken breast or plain chicken from meal prep to make this meal quick.  It's full of protein, has some veggies, and a clean carbohydrate source.  It's a great healthy option that fits well in any diet plan but kids like it too (or my picky one does anyways!!)

 

Quinoa Chicken Caprese 

Yields 4 Servings

Ingredients:

  • 1-2 cups cooked chicken breast, chopped ( your preference on how much - I always do 2 cups)
  • 1¼ cups uncooked quinoa, rinsed and drained 
  • 2 cups petite Roma or cherry tomatoes
  • 2 tablespoons extra virgin olive oil, divided
  • Kosher salt
  • Fresh ground pepper
  • 1 white onion, minced
  • 4 cloves garlic, minced
  • 1 tsp crushed red pepper, or more to your liking
  • ¼ cup packed basil leaves, thinly sliced or chiffonade style
  • 4 ounces fresh part-skim mozzarella cheese, grated (about 1 cup of grated cheese)
  • 4 ounces fresh part-skim mozzarella cheese, sliced into 1/4–inch rounds
  • 2 beefsteak tomatoes, sliced into ¼-inch rounds
  • ¼ cup balsamic vinegar (optional step)
    1. Pre-heat your oven to 400 degrees.
    2. First cook the quinoa.  In a small pot, bring the quinoa and 1¾ cups water to a boil. Lower to a simmer and cook, covered, for 15 minutes until all of the water has been absorbed. Let the quinoa rest, covered, for 10 minutes. Fluff with a spoon or fork.
    3. While the quinoa is cooking, place the halved tomatoes on a foil-lined baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and fresh ground pepper. Transfer to the oven and roast for 10 minutes until they’re tender and the skins have started to burst.
    4. Heat 1 tbsp olive oil in a small pan over medium heat. When hot, add the minced onion and garlic. Cook for 2-3 minutes until the onions have become translucent and the garlic is fragrant.
    5. In a large bowl combine the chicken, quinoa, roasted tomatoes, cooked shallots and garlic, and basil. Stir in the grated mozzarella, crushed red pepper, and season with salt and fresh ground pepper to taste.
    6. Transfer the quinoa mixture to a baking dish or large skillet.  
    7. Make two rows of overlapping pieces of tomato and mozzarella slices. I do 2 tomato per mozzarella, but you could add more mozzarella if it fits your plan  :)
    8. Cover the pan with foil and bake for 10 minutes. Remove the foil and bake for another 10-15 minutes until the cheese is bubbling and lightly browned.
    9. OPTIONAL - While your quinoa bake is in the oven, place the balsamic vinegar in a small saucepan. Bring to a gentle boil and cook for 3-5 minutes until the vinegar becomes syrupy. Remove from the heat and set aside.
    10. Sprinkle your quinoa bake with freshly sliced basil and drizzle with the balsamic reduction. Serve immediately.

By: TeamDrewFitness

We have had a passion for the fitness industry forever. Over the last few years, competing has become that strong passion. You fight to get better, through the struggles, through the losses as well as the wins to get where you want to go. Part of the fun is remembering where you came from and how you started. We love HTFU’s “remember your roots” mindset. Progress and continually pushing to become the best is a way of life. We think about it and talk about it every single day. We work towards our goals every single day while remembering where we started and how far we have already come.

Drew is a nationally qualified NPC competitor and in 2015 is pursuing his IFBB pro card in Men’s Physique. He will compete in Pittsburgh in July, at Nationals, and again in August if necessary. He's been working tirelessly for this. 

Kelli has switched to the figure division from bikini as it suits her body better, and will be competing in several shows to obtain national qualification and then compete on the national level. Her goal is also an IFBB pro card and she isn't stopping until it happens.

Both of us are coaches and trainers fighting to grow our brand – TeamDrewFitness. While we are determined to take things to the next level and reach our personal best and pro card goal, it wouldn’t mean much without inspiring others to keep fighting for their goals. “Wolves eat sheep – don’t be a sheep!” – this HTFU quote embodies the TeamDrewFitness mindset. We do things our own way and aren’t afraid to stand up for what we believe in.  We want the set the bar higher and we aren't afraid of being the only ones doing it this way.

The HTFU mentality is one that is deeply instilled in us and we work to create this mindset with our clients. We are not afraid to struggle, and certainly not afraid to dream. It’s all about never giving up. “I never said I was stronger than you, bigger than you, or smarter than you. I simply said I wanted it more than you” – we do want it more and are willing to work endlessly for it. We hope to inspire our clients and the world to do the same - step outside the box and become more. 

Everyday we are thankful for our struggles because otherwise we would never have found the strength to keep pushing and be here right now. We want to accomplish amazing things, personally and help others to do this. Allowing TeamDrewFitness the honor of representing HTFU in 2015 will help us grow stronger, reach our goals, and also get the HTFU message out even more through our work and our clients. We talk about this mindset with them and want to take it to the next level. HTFU and TeamDrewFitness can grow, inspire and do remarkable things together. It would truly be an honor to represent HTFU.  We are living the brand everyday and want to work with you, and struggle together to keep reaching for greatness every single day.


Thank you for your time and consideration.

 

IG : TeamDrewFitness, KJK62583
Blog : www.TeamDrewFitness.com

By Kelli Kratt | TeamDrewFitness

“Never forget your roots – where I came from and what I had to go through to get here” – Mark Gingrich, HTFU

From the first time I read those words, they resonated with me and I connected with the brand HTFU. I went to hell and back to arrive here – healthy body, healthy mind and ready to work my ass off to get back on the NPC figure stage in 2015. Despite obstacles, anything can be done… the failures only make you stronger if you keep working hard. I have no limitations. But also - I am real. I’m not going to lie or leave out my struggles in telling you about my journey.

My end goal is to achieve the physique of my dreams and a pro card along the way. More importantly, I also want to show others that they truly have no limitations – they can compete or get to their fitness goal, whatever it may be, without crazy extremes AS LONG AS they work hard, keep working hard, and never give up.

Some of the setbacks I’ve endured were a spinal fusion surgery from a car accident and an eating disorder born from poor choices within nutrition and coaching in the bodybuilding world. My fused spine always leads to issues with training my back, however the only way to get through it is to KEEP GOING. The progress I’ve made to this point is more than was ever expected of me and I plan to go so much further. In the fitness industry, there’s so many people who believe they must suffer all the time as far as nutrition and diet in order to be successful. I’m currently back in school becoming a Registered Dietitian so that I can help as many others avoid what I went through.

I’m working to show people balance and moderation work in getting to your goals and going past them. Balance to me means always working on it – never giving up.   It means no off days (or all out cheat days) but also means no suffering. It means being real.

That is how you achieve success – you always keep going no matter what. Failures will happen, but so will success. You also remember where you came from. Be grateful for your past; it makes you who you are and will help you move forward.   I will succeed because I always remember where I was… and I’m not going back there. I’m also going to show the REAL journey to others – not just the highlights. This is why I deserve the opportunity to be a HTFU athlete – I will represent the brand to its fullest and work to inspire others to chase and keep chasing their dreams while I keep struggling to make mine come true.