Wake Up Crew: Tom, Dianah & Katie

Wake Up Crew

Wake Up Blog

{Katie’s Kitchen} Cilantro Lime Shrimp Quinoa Bowl

Brought to you by McCutcheon’s Apple Products 

I love when I find a simple, healthy dinner that taste amazing! Shrimp is something that I can eat any time of the year and it’s packed full of protein.  This is also a great meal prep recipe.

Add the shrimp to a Ziploc bag. Then, squeeze fresh lime juice throughout the bag over the shrimp. I sprinkled the cilantro, lemon pepper seasonings and McCormick’s Smokehouse BBQ seasoning throughout. I allowed the shrimp to marinate in the fridge for about 45 minutes.

Cook the quinoa according to the packaging.

Remove the shrimp from the Ziploc and load the shrimp into a grill pan or sautee. Grill the shrimp on medium heat for 3-4 minutes until they turn bright pink.

Add the black beans to a saucepan. Cook on medium-high heat for 3-4 minutes. 

Add the cooked shrimp, quinoa, sliced avocado, and black beans to a bowl. Garnish with fresh lime! YUM!

INGREDIENTS: I got the recipe here


{Katie’s Kitchen} Simple Baked Meatballs

Brought to you by McCutcheon’s— I am VERY excited to be working with McCutcheon’s for Katie’s Kitchen and can’t wait to use some of their products for my recipes, they have the best preserves, jams, fruit and jellies and so many other products.

In fact, I used their very own marinara for this recipe that you can buy from their store in Frederick!

I’ve never really made meatballs before, but I totally think this recipe was a win!

I used a pound of ground beef 80/20, and made 13 good sized meatballs out of it. My recipe is very similar to how I make my meatloaf.

Preheat oven to 425 degrees (F). Line a large baking sheet with parchment paper and set aside.

In a large bowl combine ground meat, garlic powder, onion powder, Italian seasoning, black pepper, salt, egg, cheese, a few drops of Worcestershire, a squirt of ketchup and your breadcrumbs.

Slowly add the water, a few tablespoons at a time, mixing with your hands until everything is just combined.  The mixture should be very moist but still hold its shape when rolled into meatballs. Place on your pan on parchment paper.

Bake in the oven to bake for 12 to 15 minutes, or until they’re cooked though.

While the meatballs bake, heat up your McCutcheon’s marinara on the stove!

Once your meatballs are finished, add them to your delicious sauce and then serve over pasta or with your favorite side.


  • 1 pound ground beef
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 and 1/2 teaspoons Italian seasoning
  • 1/2 teaspoon Worcestershire sauce
  • 1 tablespoon ketchup
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon salt (less if you prefer, but meat loves salt)
  • 1 large egg
  • 1/2 cup freshly grated Parmesan cheese
  • 3/4 cup breadcrumbs
  • 1/2 cup lukewarm water


{Katie’s Kitchen} Cajun Chicken with Lime Rice

Let’s start the new year off right!! With something health(ier) and delicious!

It’s probably more of a summer meal, but it looked too good not to try. This recipe is packed with flavor!

Start with the rice! Boil a large pan of water, add the rice and simmer for 15 minutes until the rice is tender. Or if you have a rice cooker, use that! I used a cup of rice.

We used boneless, skinless chicken breasts and drizzled olive oil and then sprinkled our own cajun seasonings on top. I made my own because I didn’t have any and it was easy- salt, garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, thyme and red pepper flakes.

Next, chop your vegetables. Slice a red and green pepper and a yellow onion.

Your chicken and peppers and onions will all go on the grill/ griddle to cook. You can use a skillet on the oven, too. Cook the chicken turning once, until the chicken is charred and no longer pink in the middle. Place on a chopping board to rest whilst you cook the vegetables.

Take your cooked rice and drain. Fluff it up with a fork and stir in the coriander and lime juice and zest.

Add rice between two bowls. Cut the chicken breasts into slices and place on top of the rice. Add the char-grilled peppers and onion and top with the chopped avocado!

Easy and juicy and delicious!


  • 1 cup long grain rice
  • 1.5 tbsp Cajun seasoning- salt, garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, thyme and red pepper flakes. I just mixed equal amounts into a small bowl. 
  • 2 skinless chicken breasts
  • 1.5 tbsp olive oil
  • ½ red bell pepper sliced
  • ½ yellow bell pepper sliced
  • ½ green bell pepper sliced
  • 1 small onion peeled and sliced
  • 1 small bunch coriander (cilantro), roughly torn
  • 1 lime, juice and zest
  • 1 avocado chopped


The Wake Up Crew



  • Born and raised in Louisville Ky. with a huge group of family and friends still there! Go back at least twice a year for epic parties! Schooled at Fairdale High and Morehead St. University where I majored in Speech/Theatre and Radio/Television. Taught Theatre and English at Valley High School in Louisville for a year then moved to New York City for 15 years where I’m eternally grateful nobody had smart phones for evidence! Moved to Frederick in ’92 and have worked in Radio ever since. My son Samuel Martin is my pride and joy! Frederick has the finest people and is the best place to live in America! You are my family and I love you all!

  • Dianah Gibson’s broadcasting career has come full circle and she couldn’t be happier! Since 2007, she has been on WFRE’s morning show.

    Dianah was raised in Frederick County and graduated from Middletown High School. She attended Frederick Community College, Towson University, and received her broadcast meteorology certification from Mississippi State University.

    Dianah started her broadcasting career in Frederick. She has worked in Radio and TV in Baltimore, Washington DC, and the Virginia Beach-Norfolk area.

    She has appeared in several movies and numerous television commercials. But Dianah says the job she loves best is being a mother to her children, Lexi and Danny!

  • [Bio Coming Soon!]

Weekdays 5AM to 10AM




Sports News
5:05 AM, 6:05 AM, 7:05 AM, & 8:05 AM

Birthday Announcements 6:50 AM 
Email birthdays@wfre.com

Every morning! 8:33 AM


Tom and Jay Day Podcast

Pet of the Week

Baby Blog

Katie’s Kitchen

Facebook Page