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Vegetable Omelette and Herbed Potatoes VEGETABLE OMELETTE AND HERBED POTATOES Bourbon Chicken
 Oatmeal Egg-White Pancakes


Peanut Butter Protein Balls
Salmon with lemon sauce, rice and asparagus Salmon with lemon sauce, rice and asparagus pecan-nuts-a


They nourish your muscles, hair, brain, and ears (hearing).  Raw ones are best.  They taste great alone but also compliment salads, soup (grind them in water and stir this in for a rich creamy flavor), meats when ground up to replace bread crumbs, trail mixes - there are lots of way to enjoy pecans.  Of course pecan pie is an amazing treat!  (watch the sugar…)  Put pecans on your grocery list and keep them in the freezer until ready for use.  (prevents the oils from turning rancid.)

 Tuna Salad Pockets


High Protein Cookies


6 egg whites
1 3/4 cups Oatmeal
2 tsp Splenda
1 tsp vanilla extract
1/2 cup un-sweetened apple sauce
4 scoops whey powder (can use any flavor)
1 tsp virgin olive oil
1/2 cup raisins

Easy 3 Step Instructions

1. Preheat oven to 325.
2. Mix all the ingredients together.
3. Bake for 20 minutes. 

 Southwestern Beef Stew    


Oatmeal Egg-White Pancakes

6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries,
blueberries or raisins)
3 packets Splenda or other sweetener
Nonstick cooking spray

Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat  to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.



Lean Enchiladas

Yolanda Bergman via


1 cup frozen chopped onion
1/2 cup frozen chopped green bell peppers
1 Tbsp. canola oil
4 oz. fat-free chicken broth
1 cup grated zucchini (about 1 small zucchini)
2 cups shredded, cooked skinless chicken breast
2 Tbsp. chopped cilantro
3-oz. can chopped green chili peppers
1 tsp. garlic powder
11/2 cups grated reduced-fat Monterey Jack cheese, divided
15-oz. can red enchilada sauce, divided
8 small corn tortillas
2 tsp. sliced black olives (optional)
1/2 cup light sour cream (optional)
Nonstick cooking spray


1. Preheat oven to 350 degrees F. Over medium-high heat, sauté onion and bell peppers in canola oil and chicken broth for about five minutes. Add zucchini and sautè for about three minutes or until just cooked. Remove from heat and pour off any excess liquid.

2. In a large bowl, combine chicken and vegetable mixture. Add cilantro, green chili peppers and garlic powder. Mix thoroughly. Stir in 1 cup of grated cheese.

3. Layer about 1/2 cup of enchilada sauce on the bottom of an 11x17-inch shallow baking dish coated with nonstick cooking spray. Pour remaining enchilada sauce into a large bowl.

4. Dip a tortilla into the bowl of enchi-lada sauce until it's completely coated on one side. Then fill with two large spoonfuls of the chicken-vegetable-cheese mixture. Roll tortilla into a tube and place in baking dish, seam side down. Continue dipping and filling tortillas, and place each tortilla in baking dish so they touch.

5. Top enchiladas with remaining sauce and cheese. Cover baking dish loosely with foil and bake 12-15 minutes. Remove foil and bake 10 minutes more. To serve, garnish with olives and light sour cream if desired.

NUTRITION FACTS (per enchilada):

254 calories
21.7 g protein
19.7 g carbs
9.8 g fat



More recipes coming soon.